Ten Interesting Ways to Eat More Vegetables
You already know that vegetables are an important part of your diet, but where do you start – especially if you have always hated veggies? Here are some tips from Oldways on how to make some interesting and tasty dishes.
A diet rich in vegetables and fruits can lower blood pressure, reduce risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar. They are also full of fiber and filling so they may help you eat less and lose a little excess weight.
Despite all of the research that proves we should be eating more veggies, some people just never developed a taste or they just do not know how to prepare them so that they are both tasty and nutritious.
Oldways has created a booklet called “12 Ways to Use Vegetables” – covering all from artichokes to zucchini – with dozens of tips for getting in your five-a-day.
Oldways is a nonproﬁt food and nutrition education organization, with a mission to inspire healthy eating through cultural food traditions and lifestyles. They offer many wonderful resources at www.oldwayspt.org/resources including a copy of their Vegan and Vegetarian Pyramid.
Yes, you could make a delicious spinach/artichoke dip for your weekend party, but here are some other fantastic ideas for eating these veggies so rich in vitamins C, K, and B6 and minerals magnesium and potassium. Mash it up into your mashed potato recipe or chop it into your rice/risotto dish.
Add some variety to your leafy salads by including a handful of this tangy, peppery green. It is also great when substituted for spinach in vegetable soup.
I love them whole, but have you tried shaving raw asparagus and using as a sub for lettuce on a sandwich or wrap?
You either love these or hate these, but everyone should at least give this recipe a try: Stir cooked, grated beets and prepared horseradish into a plain Greek yogurt (or vegan yogurt) to create a spicy sandwich spread or dip. Oldways also has an interesting take on a beet dessert – poaching beets in honey (can also use agave for a vegan alternative) and water, then serving over ice cream.
The weather may be getting cooler, but that is no reason why you can’t eat some deliciously rich-in-vitamin-A Popsicles made with pureed carrot (full recipe found at www.thehealthymaven.com). Boil the carrots until soft and then blend with coconut milk and spices such as cinnamon and nutmeg for a delicious “carrot cake” flavor!
Here is a great way to get your kids to eat cauliflower – puree it and hide it in their favorite mac and cheese. Want a more vegan-friendly option? Create a cauliflower “alfredo” sauce for noodles.
Thinly sliced eggplant makes a good substitute for lasagna noodles. Roasted eggplant is also delicious on a sandwich.
Roasting mushrooms brings out a natural sweetness, and make a great hearty addition to a meatless soup or stew.
Try grating and using as a layer in a lasagna or casserole. And you know, there is nothing wrong with sneaking in a little veggie into a sweet dish. Try Chocolate Covered Katie’s Vegan Pumpkin Fudge.
Roasted sweet potatoes are awesome, but did you know that you can spiralize them into noodles? Other Veggies that are good for “noodling” are zucchini, summer squash, and beets. For a interesting twist on a fruit salad, you can spiralize an apple too and top it with raisins and walnuts.
The internet is full of creative new ways to increase your intake of fruits and vegetables!
Oldways: Inspiring Good Health Through Cultural Food Traditions