The Vegetable-Factor
The Vegetable-Factor
Adding the right amount to your diet single-handedly fights stroke, heart disease, cancer and type 2 diabetes.
We're going to try and make it easy for you.
Some quick and easy ways to sneak 'em in;
Try swapping noodle soup for bean or lentil soups.
Serve your chicken or fish over a bed of corn or gently wilted greens instead of rice.
We like to use salsa or marinara sauce for dipping. Add mashed beans or chopped mushrooms to lean ground beef or turkey.
Trade half your pasta portion for chopped veggies
The Ideal Vegetable-Factor Schedule
Your Goal: 14 Cups a Week
That might seem like a lot, but it really is easier than it sounds.
Researchers have divided the entire vegetable spectrum into five "groups" (yes, beans/legumes are veggies!) and broken down your exact weekly needs.
Dark Greens You need: 2 cups per week
Spinach; broccoli; romaine; mesclun; collard, turnip, and mustard greens
Payoff: Better lung health, stronger bones, a stronger immune system, lower blood pressure, reduced inflammation, and a healthier brain.
Orange Vegetables 
You need: 1 1/2 cups per week
Carrots, sweet potatoes, winter squash, pumpkin
Payoff: Better vision, blood sugar control, and lung health; high in cancer-fighting carotenoids.
Beans You need: 2 1/2 cups per week
Pinto beans, kidney beans, black beans, lentils, edamame (soy beans), chickpeas and tofu.
Payoff: Lower rates of heart disease, high blood pressure, breast and colon cancers and type 2 diabetes.
Starchy Vegetables You need: 2 1/2 cups per week
White potatoes, corn and green peas.
Payoff: The nutrients in this group range from vitamins-A, C, B6, and folate to potassium and magnesium, plus each vegetable is rich in unique antioxidants, such as cancer-fighting isoflavones in peas and blood pressure-lowering kukoamines in potatoes.
Wildcard Vegetable-Factor You need: 5 1/2 cups per week
Artichokes, asparagus, brussels sprouts, cabbage, cauliflower, eggplant, green beans, mushrooms, onions, bell peppers, tomatoes, wax beans, zucchini.
Payoff: This eclectic group ensures a broad spectrum of nutrients and antioxidants that protect every system in your body, including beta-carotene in bell peppers and quercetin, a natural anti-inflammatory, in onions.
Eating Like This!
Here are 14 meals that incorporate all five Vegetable-Factors into a perfect 7-day veggie "schedule."
Once you get the hang of it, adding more vegetables to your meals will be a breeze!
Salmon Spinach Salad
Toss 1 c baby spinach (dark greens) with 1 Tbsp crumbled blue cheese and 1 Tbsp balsamic vinegar.
Top with 3 oz drained canned wild salmon, 1/2 c pink grapefruit wedges, and 1 Tbsp chopped walnuts. 230 cal, 19 g pro, 16 g carb, 3 g fiber, 10 g fat, 4 g sat fat,* 37 mg chol, 585 mg sodium
Smoky Mountain Turkey Sandwich
Spread 1 tsp spicy mustard onto a toasted whole grain English muffin.
Fill with 2 oz lean smoked deli turkey and 1/2 c sliced apples.
Pair with 1/2 c baby carrots (Orange Vegetable-Factor) and 1/4 c garlic hummus for dipping.
380 cal, 22 g pro, 57 g carb, 8 g fiber, 8 g fat, 1 g sat fat, 20 mg chol, 1,078 mg sodium**
Black Bean Taco Salad
Combine 1/2 c rinsed and drained canned black beans (beans) with 1 Tbsp lime juice, 2 tsp olive oil, and 1 tsp chopped cilantro.
Top 1 c torn romaine (dark greens) with beans, 2 Tbsp reduced-fat Monterey Jack cheese, and 1/4 c sliced avocado. 292 cal, 12 g pro, 27 g carb, 11 g fiber, 18 g fat, 4 g sat fat,* 10 mg chol, 589 mg sodium
Zippy Roast Beef Wrap
Spread a whole wheat wrap with 2 Tbsp plain fat-free Greek-style yogurt, 1/2 tsp horseradish, and 1 tsp chopped chives.
Fill with 2 oz lean roast beef.
Serve with 1 c sliced red bell pepper (Wildcard Vegetable-Factor) and 1/4 c garlic hummus for dipping.
349 cal, 24 g pro, 39 g carb, 8 g fiber, 11 g fat, 2 g sat fat, 26 mg chol, 880 mg sodium**
Shrimp & Artichoke Salad
Chop 4 lg cooked shrimp and combine with 1 Tbsp mayo, 1 tsp lemon juice and 1/4 tsp fresh ground black pepper.
Fold in 1 c frozen and thawed quartered artichoke hearts (Wildcard Vegetable-Factor).
Serve with 4 whole grain lower-sodium crackers.
315 cal, 13 g pro, 30 g carb, 14 g fiber, 17 g fat, 2 g sat fat, 48 mg chol, 296 mg sodium
And, one of our faves!
Chicken Pasta Salad
Slice 1 c grape tomatoes (Wildcard Vegetable-Factor).
Combine with 1/2 c cooked and chilled whole grain penne, 3 oz chopped grilled chicken breast, 3 sliced fresh basil leaves, and 1 Tbsp extra virgin olive oil.
395 cal, 31 g pro, 27 g carb, 3 g fiber, 18 g fat, 3 g sat fat, 72 mg chol, 70 mg sodium
Bunless Turkey Burger
Mix 4 oz raw extralean ground turkey with 1/2 c rinsed, drained, and mashed canned kidney beans (beans); 1 Tbsp fresh parsley; 1/4 tsp each onion and garlic powder; and
1/8 tsp chili powder.
Form into patty and grill or cook on stovetop.
Serve burger on a bed of 1/2 c cooked brown rice.
343 cal, 38 g pro, 44 g carb, 10 g fiber, 3 g fat, 0 g sat fat, 45 mg chol, 509 mg sodium
Cajun Chicken
Grill 3 oz boneless, skinless chicken breast seasoned with a mixture of 1 Tbsp olive oil, 1/4 tsp fresh ground black pepper, and 1/8 tsp each cayenne pepper and garlic powder.
Serve on a bed of 3/4 c corn (Starchy Vegetable-Factor).
316 cal, 24 g pro, 23 g carb, 3 g fiber, 16 g fat, 2 g sat fat, 49 mg chol, 73 mg sodium
Cranberry Edamame (Soybeans) Wild Rice Salad
In lg bowl, combine 2 Tbsp rice wine vinegar, 2 tsp olive oil, and 1/4 tsp fresh ground black pepper.
Toss with 1/2 c cooked wild rice, 1/2 c fresh or frozen and thawed shelled edamame (soy beans), 2 Tbsp fruit juice-sweetened dried cranberries, and 2 Tbsp chopped walnuts.
Serve at room temperature.
405 cal, 14 g pro, 41 g carb, 7 g fiber, 22 g fat, 2 g sat fat, 0 mg chol, 34 mg sodium
California Stir-Fry
Combine 2 Tbsp 100% orange juice with 1 Tbsp white vinegar, 1 tsp grated fresh ginger, and 1 tsp soy sauce.
Set aside.
Saute 1/2 c chopped onions (Wildcard Vegetable-Factor) in 1 Tbsp peanut oil until translucent.
Add 1/2 c each sliced mushrooms and asparagus pieces (Wildcard Vegetable-Factor) with ginger sauce.
Continue stir-frying 3 to 5 minutes until crisp-tender.
Add 1/4 c mandarin orange sections and 1 Tbsp slivered almonds.
Serve with 1/2 c cooked brown rice.
354 cal, 8 g pro, 43 g carb, 6 g fiber, 18 g fat, 3 g sat fat, 0 mg chol, 450 mg sodium
Southwest Chickpea and Tuna Salad
Combine 2 Tbsp chopped cilantro, 1 Tbsp lemon juice, 1 tsp sunflower oil, and 1 tsp minced garlic.
Add 1 c rinsed and drained canned low-sodium chickpeas (beans) and 3 oz rinsed and drained chunk light tuna in water.
414 cal, 37 g pro, 48 g carb, 10 g fiber, 7 g fat, 0.5 g sat fat, 53 mg chol, 407 mg sodium
Green Peas Supreme
Toss 1/2 c cooked whole-wheat linguine with 1 Tbsp extra virgin olive oil, 2 oz chopped Canadian bacon, and 3/4 c frozen and thawed green peas (Starchy Vegetable-Factor).
Sprinkle with 2 Tbsp Parmesan.
425 cal, 24 g pro, 34 g carb, 7 g fiber, 22 g fat, 5 g sat fat,* 36 mg chol, 995 mg sodium**
Stuffed Sweet Potato
Bake or microwave 1 med (6 oz) sweet potato (orange vegetables).
Split potato and scoop out inside, leaving skin intact.
In small bowl, whip potato with 3 Tbsp 1% milk, 2 Tbsp blue cheese, 2 Tbsp chopped pecans, 1 1/2 tsp chopped fresh rosemary (or 1/2 tsp dried), and 1/2 tsp minced garlic.
Stuff skin with mixture and serve.
369 cal, 9 g pro, 47 g carb, 7 g fiber, 16 g fat, 4 g sat fat,* 15 mg chol, 315 mg sodium
Prosciutto Dill Potato Salad
Combine 1/4 c fat-free plain yogurt with 1 Tbsp fresh dill and 1 tsp Dijon.
Add 1 diced hard-boiled egg, 1 c cooked and cubed red potatoes (Starchy Vegetable-Factor), 1 c cauli-flower (Wildcard Vegetable-Factor), and 1 oz prosciutto.
339 cal, 25 g pro, 40 g carb, 5 g fiber, 8 g fat, 3 g sat fat, 234 mg chol, 1,007 mg sodium**
*Strive to limit your saturated fat intake to less than 18 g per day.
**Strive to limit your sodium intake to less than 2,300 mg per day.
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