VeggiesDo Your Kids Hate 'em?
Well, here’s a few ways to sneak more veggies into those meals.
About 75 percent of us don't get enough, so here's how to fool yourself into getting more.
Get healthy vegetables into your diet by adding them to sandwiches, pairing them with other foods and even eating pumpkin pie or soup.
We all make excuses, whether it's for failing to return a phone call, showing up late to a meeting or skipping the gym.
Even into adulthood, some of us are particularly creative when it comes to explaining why we don't eat our veggies.
We've actually had someone tell us they can't eat vegetables because veggies make them gag.
And I thought to myself, well, just how big were those veggie pieces?
According to the Centers for Disease Control and Prevention, about 75 percent of Americans don't eat the recommended five to nine servings of fruits and vegetables per day.
That's alarming, considering how important they are to maintaining a healthy and productive lifestyle, but not surprising, given that many people would love to have barbecue sauce classified as a vegetable and be done with the whole affair.
For that reason, dietitians have had to get subtler with their advice.
The secret to getting their clients to eat more veggies is not to explain their health benefits; it’s sneaking them into their diets.
It's all about baby steps.
Many people know they need to eat more vegetables.
They just need more ideas.
So, here are a few tips for downing the super foods.
Pretty much all veggies are super foods.
My goodness, they add fiber, vitamins, antioxidants, iron and calcium to a person's diet, but not a lot of calories.
Chances are, you're never going to eat too many veggies, but as any doctor will tell you, the same can't be said about potato chips or cookies.
Vegetables serve a number of purposes.
They help lower cholesterol, prevent diseases like cancer and heart disease, aid in digestion and help maintain satiety, so you feel full for a longer period of time.
For those who’d rather eat dirt than their daily serving,
We suggest getting creative by combining veggies with your favorite foods.
Instead of having a meat only sandwich, or one garnished with a limp piece of lettuce, throw on some tomatoes, sprouts or spinach to fulfill one serving of vegetables.
Loading your pizza down with sausage, pepperoni and extra cheese may not be the road to health, but throw on half a cup of broccoli, spinach or mushrooms and at least you're getting another serving in.
You can also get really creative and incorporate vegetables into baked goods, such as zucchini bread or orange butternut pumpkin muffins.
That way, it doesn't seem like you're being forced to eat a side or plate of veggies.
Pumpkin pie actually counts.
Vegetables can even be dessert.
Half a cup of pumpkin pie counts as a serving of vegetables, and if you make it without the crust, you can cut calories, too.
Standard portion sizes don't have to be tricky.
One serving equals a half-cup of raw, cooked or pureed vegetables (including tomato sauce and veggie soup), one cup of raw leafy greens or four to six ounces of juice.
There's also good news for french fry lovers as one medium-sized potato counts also, but it isn't highly endorsed.
Potatoes do qualify as a vegetable, but we'd like people to branch out further.
Tasty pairings.
Another way to make vegetables more palatable is to pair them with other foods, which usually brings out their best flavors and so does adding certain oils and seasonings.
What's more, tasty combinations can help the body better absorb precious nutrients from vegetables. Greens, especially bitter greens, such as broccoli or dandelion, taste their best when in combination with three ingredients.
A healthy source of fat, such as olive or macadamia oil, nuts or peanut oil; a bit of acid, such as lemon juice or flavored vinegar and a dash of heat from crushed red pepper. Experts also suggest adding a little color to your diet.
So, don't stick to only green vegetables, such as spinach and broccoli.
Veggies come in a wide variety of shades, such as red, yellow, orange and purple, and each color brings a whole new set of vitamins and minerals to the table.
Vitamins don't compare to real food.
For those who just can't — or won't — make vegetables a part of their daily diet, there are always supplements that can be taken, but be warned that many vitamin supplements are not well absorbed by the body, nor do they take the place of real food.
Scientific evidence shows that the protective nutrients found in vegetables work in harmony to improve health, rather than alone, as in supplements.
So, you're not getting the same benefits.
And, if you don't know what to have for dinner tonight ...
The following, festive, colorful dish, is an excellent way to enjoy the nutrients from a variety of vegetables.
Don't worry if you don't have exact amount of vegetables.
Feel free to add any other vegetables you may have in your refrigerator.
This dish allows for a lot of flexibility.
Prep and Cook Time: 50 minutes
Ingredients:
1 medium onion, quartered and sliced thin
1 small red bell pepper, cut in thin1inch strips
1 medium carrot cut in very thin sticks 1-1/2 inches long
1 bunch thin asparagus cut 1-1/2 inches long, discard bottom fourth 1-1/2 cup zucchini or summer yellow squash, cut in thin 1inch strips.
6 medium cloves garlic, chopped
1 15oz can diced tomatoes, with juice
1 TBS + 1/4 cup vegetable broth
1 cup fresh basil, chopped
3 TBS fresh sage, minced
1 cup fresh parsley, minced
3 TBS fresh oregano, minced
salt & black pepper to taste
4 oz whole grain linquini pasta
4 oz Chevre goat cheese (optional)
Directions:
Bring salted water to a boil for pasta.
Chop onion and garlic and let sit for 5 minutes to bring out their hidden health-promoting benefits.
Chop remaining vegetables
Heat 1 TBS broth in medium stainless steel skillet.
Healthy Sauté onion in broth over medium heat stirring frequently for 3 minutes.
Add vegetables in order given, waiting about 1 minute between each.
Add tomatoes, broth and simmer for another couple minutes, until vegetables are barely tender, about 10 minutes.
If needed, you can add a touch more liquid to keep moist.
Add minced herbs.
Season with salt and pepper.
While vegetables are simmering cook pasta, according to package instructions and strain through colander.
Toss pasta with vegetable mixture and top with goat cheese if desired.
Serves 6
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