Friday, September 10, 2010

Quick and easy tips on how to add more veggies to your diet

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5 a day, that's how many fruits and vegetables we are supposed to eat daily. 

Many people think "eating more vegetables" means adding a vegetable side dish which can take more time and effort.


The solution... Make entrees that include vegetables in the recipe...

Mexican Dishes: 
  • Quessadilla (using one of the wraps from Sept 9th's Tasty Tuesday blog)
  • Fajitas
  • Tacos
    • Veggies to add: onions, peppers, tomatoes, salsa and or pico de gallo, 1-2 Tablespoons of guacamole, and black beans (which is technically a legume).

Asian dishes:
  • Stir fry
  • Fried rice
  • Any entree with sauce makes eating veggies more tasty for those picky eaters.
    • Veggies to add: water chestnuts, baby corn, mushrooms, pea pods, green beans, bean sprouts, broccoli, onions, and edemame.

American dishes:
  • Casserole
    • Veggies to add: peas, onions, and mushrooms, spinach 
  • Omelets
    • peppers, onions, mushrooms, spinach, and tomatoes
  • Sandwiches, wraps, and burgers
    • Tomatoes, lettuce, onions, and pickles
  • Grilled vegetable skewers
    • peppers, onions, mushrooms, and cherry tomatoes
  • Salads of course

Italian dishes:
  • Spaghetti squash with red sauce
  • Egg plant parmesean
  • Pizza
  • Pasta sauces 
  • Lasagna
    • Veggies to add: Spinach, tomatoes, artichokes, olives, mushrooms

Premade foods:
  • Cook vegetables in the microwave and add them to your frozen dinners, soups, macaroni (with peas), and ramen noodles. 
  • Frozen vegetable singles

For more ideas visit fruits and veggies more matters, they have tips for how to pick out in season produce, recipes, and much more.

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