Tired of eating salads to get in your recommended 5 servings of vegetables a day? Try these tips!
Vary your breakfast with vegetable egg cups
Combine 2 or more vegetables such as asparagus, broccoli, bell peppers, kale, mushrooms, onions, spinach, squash, or tomatoes with eggs, non-fat milk, and reduced-fat cheese.
Use spices such as basil, rosemary, or thyme.
Portion into a muffin tin and bake.
Serve with a side of fruit and/or whole grain bread.
Simplify lunch with a stir fry
Combine 2 or more vegetables such as sprouts, broccoli, cabbage, carrots, green beans, mushrooms, onion, bell peppers, sugar snap peas, and water chestnuts.
Use spices such as garlic and ginger.
Sauté in a healthy fat such as olive or canola oil.
Serve with a lean protein over a whole grain such as brown rice, quinoa, or whole grain pasta.
Rejuvenate dinner with roasted vegetables
Choose 3 or more vegetables such as asparagus, beets, bell peppers, broccoli, Brussels sprouts, butternut squash, carrots, cauliflower, mushrooms, onions, parsnips, summer
squash, tomatoes, or potatoes.
Toss in oil and spices such as olive oil, garlic, and black pepper.
Roast and serve with a lean protein and a whole grain.
Savor your snack with veggie sticks
Choose 1 or more raw vegetables such as bell peppers, broccoli, carrots, cauliflower, celery, cucumbers, green beans, snow peas, or tomatoes (cherry or grape).
Cut up and serve with guacamole, hummus (chickpea or edamame), bean dip (black or white), or Greek yogurt dip.
Whip up warm vegetable soup
Choose 5 or more vegetables such as broccoli, carrots, cauliflower, celery, collard greens, kale, mushrooms, onions, potatoes, spinach, summer squash, Swiss chard, and tomatoes.
Use spices such as bay leaves, garlic, ginger, cayenne, curry, cumin, oregano, paprika, rosemary, turmeric, or thyme.
Throw into low sodium vegetable or chicken broth.
Add a lean protein such as beans, lentils, or quinoa.
Stuff your sandwich with vegetables
Replace half of the meat in a sandwich with vegetables such as sliced carrots, cucumbers, mushrooms, onions, roasted bell peppers, salad greens, spinach, or tomatoes.
Add a spread such as hummus (chickpea or edamame) or mustard.
Serve on whole grain bread or tortilla.
Replace classics with vegetable creations
Instead of chips, slice and bake parsnips, beets (golden or red), kale, or sweet potatoes.
Substitute pasta for a spaghetti squash or spiralized zucchini.
Instead of rice or potatoes, use a food processor to make cauliflower “fried rice” or “mashed potatoes.”
Exchange meat for vegetables on a grilled kabob.
Make a vegetable your “vehicle”
Instead of a hard-shell tortilla, put taco ingredients into a hollowed-out bell pepper, tomato, or zucchini “boat.”
Fill baked acorn or butternut squash with sautéed vegetables, lean protein, and a whole grain such as brown rice.
Instead of a pizza crust, top sliced zucchini or Portobello mushroom caps with tomato sauce and reduced-fat cheese.
Swap the bread on a sandwich or burger for Romaine lettuce, collard greens, or Portobello mushroom caps.