Eat Your Vegetables!

Chard

It’s the start of a new year and many people have made resolutions for 2014.  Along with quitting smoking, losing weight/eating better is probably right up at the top of the most wanted list.  I did not make any resolutions this year, but last year I made one to eat more vegetables.  So I thought I’d share some tips in case you made a similar resolution this year.

Frittata

  • Frittatas are a great way to start your day with a ton of veg.  Sauté onions, peppers, hash browns, and garlic in a little olive oil in an oven-safe pan.  Wilt in some greens like spinach or kale, top with beaten egg and cheese, and pop in the oven until the egg is set.  Awesome!
  • No time for cooking breakfast?  No problem; smoothies to the rescue.  I buy my produce in bulk (because I am cheap!) and then wash/peel/chop so it’s ready to be bagged and frozen.  Throw whatever you’d like into a baggy—cucumber, melon, banana, berries, greens, whatever!  When the time comes, just put yogurt or a little liquid in the blender (I like almond milk or juice) and empty the baggy.  Move it from chop to mix to blend, no ice needed since the contents were frozen.

 

Broccoli Salad

  • Experiment! Like broccoli and dip or artichoke dip?  How about making it broccoli salad or artichoke pasta bake?  Make a dressing with ¾ C mayo, 2 T vinegar, and 1 ½ T honey and pour it over broccoli mixed with crumbled bacon, green onion, raisins, sunflower seeds, etc.  Even kids will love this.   Chop your artichokes, onions, peppers, and greens like you were making a dip.  Instead, sauté them in a pan, add some cooked pasta, a little wine and some cheese, top with Panko crumbs and bake it until the top is golden.  Veggies and delicious!

Artichoke Bake

  • Think you don’t like Brussels sprouts?  Try this before you give up; slice ‘em up and toast them in a pan with a little olive oil, salt/pepper, and a tablespoon or two of butter.  Cover them and let the steam cook them for about five or ten minutes until fork tender.  They’ll get all toasty brown and the butter does wonderful magic!  Hit them with a little parmesan cheese if you like or add onion and garlic powder while they’re cooking.  Amazing. I promise.

BS W melted cheese

  • Last but not least, never underestimate the power of salsa.  I use the term lightly because it may be salsa, it may be guacamole, or even a chutney.  Whatever you call it, it’s a great (painless!) way to get more veg into your diet.  I like to clean out the fridge for this and use up what’s on hand—onion, peppers, avocado, garlic, mango, cilantro, jalapenos, and a lime.  Chop everything up fairly fine, hit it with a little salt and pepper, the juice from half the lime, and you’re done.  Simple, healthy, and super flavorful.  Great on fish, tacos, wraps, or just with chips.  YUM.

Guac Vegies Chopped

Besides adding greens and extra vegetables to soups, these are my top five ways to get more veg in your diet.  And one last tip, try swapping out Greek yogurt for mayo, sour cream, heavy cream, oil or cream cheese.  It’s one small step that will be easier than a major resolution.  Happy 2014!

Grilled Mahi Mahi with mango salsa and quinoa with Brussels sprouts, green beans, and onion

Grilled Mahi Mahi with mango salsa and quinoa with Brussels sprouts, green beans, and onion

 

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