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10 Ways to Get More Vegetables in Your Diet

Posted Aug 20 2013 12:00pm

veggie plate 300x300 10 Ways to Get More Vegetables in Your Diet Eat your vegetables: the mantra of numerous moms.  Mom was right. Vegetables provide so many vitamins, minerals and fiber. Your health will be less than ideal without an adequate intake.

It’s interesting to note that many of the nutrients that the “ Dietary Guidelines for Americans, 2010 ” identified as “nutrients of concern” are found in vegetables. Increasing your intake is essential to good health. Here are some ways to up your intake and improve your health.

If you don’t like the texture of veggies, you can still get some by pureeing them and adding them to sauces. They add flavor and complexity to your sauces. For a flavor boost, saute them first and then puree them.

A real marinara begins with sauteing carrots, celery and onions. It creates the flavor base of the entire sauce. You can dice the veggies fine or whiz them briefly in a food processor to get them smaller. The added veggies mean a greater nutritional punch.

Snacks don’t have to come in bags. You can make a very hearty snack with cut veggies like broccoli and whole ones like cherry tomatoes. A homemade ranch dressing allows you to cut down on the sodium (and sugar) to make a fun treat.

bitch pilafs give you a great starting place; you can add so much to them–including veggies for an interesting and satisfying side dish. They can even make a meal. Using brown rice or wild rice boosts the fiber content for a more satisfying dish.

Enjoy your veggies in juice form. V8 offers a serving or more of veggies in liquid form. To reduce the sodium, you can make your own juices. If you want to indulge, a Bloody Mary makes them go down a treat.

You can easily up your veggie intake by making them a routine part of your lunch or dinner. A salad can offer two to three servings of veggies, with a lot of crunch.

Sliced veggies make for an easy veggie addition to your breakfast. They add a bit of umami to your breakfast to give it a good flavor boost. You can enjoy a bit of summer with heirloom tomatoes for a special treat.

Sandwiches offer a great palette for adding veggies. Choose dark, green leafy vegetables like romaine to add a healthy nutritious boost to your sandwich. As an added bonus, they add color and different varieties of textures to make your food experience more enjoyable.

Main course salads come in a variety of tastes, preparation and nutritional value. They give you an opportunity to savor the seasonal bounty in a colorful manner for an inviting presentation. Many are a snap to prepare so you needn’t spend a lot of time whipping up a meal.

A good breakfast is a treat. Oftentimes, the only time you may enjoy a homemade breakfast is on vacation when you go out to the local diner for the early bird special. I bet you think every time about what a treat it it. At home, you go out to lunch or dinner, but not breakfast. Adding veggies to your omelets make an ordinary breakfast like an away-from-home meal. Dice them up and saute them in olive oil for a tasty breakfast.

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