Here are some great ideas for getting more vegetables in your diet (edited slightly by me) from Fruits and Veggies Matter by the CDC (Center for Disease Control.) They have more tips and an interactive recipe planner on their site.
Meal Ideas
- Add vegetables like bell peppers, broccoli, spinach, mushrooms or tomatoes to your egg or egg white omelet.
- Add broccoli, green beans, corn, or peas to a casserole or pasta.
- Have soup. You can stick with the basics like tomato or vegetable soup or mix up some minestrone or veggie chili to cut winter’s chill. When possible, choose soups with less sodium.
- Add lettuce, tomato, onion, and cucumber to sandwiches.
- Order salads, vegetable soups, or stir-fried vegetables when eating out.
- add tomatoes, radishes, and green bell peppers to a tuna salad made with mayonnaise.
- Top broiled lean meat, chicken, or fish with salsa. Each 1/2 cup of salsa counts as a 1/2 cup toward meeting your daily vegetable needs.
Salsa counts?? Woo hoo! :)
Make it Quick
- Store cleaned, cut-up vegetables in the fridge at eye level.
- Try hummus and vegetables like bell pepper strips and broccoli.
- Pick up ready-packed salad greens from the produce shelf for a quick salad any time.
- Snack on mini-carrots at work instead of candy.
Recipes
Vegetable Primavera
1. Choose a combination of different vegetables, such as mushrooms, tomatoes, cauliflower, and bell peppers. Chop the vegetables into bite-size pieces.
2. Sauté in a skillet with a small amount of cooking oil or non-stick cooking spray until the vegetables are tender, but still crisp.
3. Toss with your favorite pasta and add garlic and basil to taste.
4. Top with low-fat or fat-free parmesan cheese.
Make-Ahead Salads
1. Chop up some cucumbers, tomatoes, bell peppers, and onions.
2. Lightly toss with olive oil and balsamic vinegar.
3. Store it in the refrigerator in a bowl with a lid.
4. When you’re ready to eat, take a scoop of the marinated vegetables and spoon it over your favorite lettuce and toss.
5. You have a flavorful salad in no time.
I love this make ahead salad idea! What a great way to make a quick, yummy salad!



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