Water and veggies!!!

Consuming the recommended amount of veggies each day can be quite a task, especially if we're used to having just one serving a day at dinner time. However, you can help meet your veggie goal by slowly increasing the amount you eat each day. Here are some tips:

1) ADD VEGGIES TO FOODS YOU ALREADY COOK - Veggies don't have to be served by themselves as a side dish! While having a side of steamed broccoli for dinner is a GREAT option, you can also sneak some veggies into your main dish. For instance, if you're having spaghetti for dinner, add some chopped green pepper, onions, and zucchini to your sauce. Having sloppy joes? Add carrots, celery, onions, and peppers to the dish! Stir fries are also a great way to get in a load of veggies at mealtime. Scrambled eggs on the menu? Spice it up with some chopped spinach and red, orange or green peppers!

2) TRY NEW VEGETABLES - Don't be afraid to try new things! It can be boring to eat the same veggies cooked the same way over and over. Try experimenting with new foods, like acorn squash, butternut squash, jicama, and kale. You might be surprised how much you like them!

3) ADD VEGGIES TO BAKED GOODS - This can be tricky if not done carefully. Just because a loaf of sweet bread has zucchini in it does not mean it's ok to eat all the time. However, this can be a great way to get in some extra nutrition if you were going to bake anyway! Try pumpkin oatmeal muffins, sweet potato brownies, and other fun creations!

4) DRINK YOUR VEGGIES - While juices like V8 may contain a lot of sodium, make your own veggie beverage by making a smoothie similar to the Green Smoothie I made a few months ago. Fruit overwhelms the flavor of the spinach, so take 4 handfuls of spinach, toss in some fruit and yogurt, and you've got a yummy breakfast or snack with 2 servings of veggies and a serving of fruit!

5) FIND FAST WAYS TO COOK YOUR VEGGIES - Try putting washed, cut veggies like broccoli or baby carrots in a bowl with a small amount of water and steam it in the microwave. Or, eat them raw with a side of hummus or low fat dressing. Green Giant also makes little boxes of steamable veggies in a variety of flavors; these make great additions at lunch time!

6) EAT SOUP - Make veggie soup by throwing in your favorite fresh, frozen or canned (rinse canned veggies first) vegetables. Make a butternut squash soup by throwing squash in a crock pot with some broth and low fat cream cheese. Have a reduced sodium tomato soup with your sandwich at lunch. Get creative, but be sure to use low sodium broth when cooking to help cut down on excess salt.

7) WRAP IT UP - Make a veggie wrap for lunch. Take a whole wheat tortilla or flatbread and top it with hummus or a small amount of ranch dressing. Then add your favorite veggies - beans, tomatoes, peppers, lettuce, spinach, peppers,carrots, jicama....the possibilities are endless!

8) ENJOY MEATLESS MONDAYS - Try to have one vegetarian meal each week. This will challenge you to make beans and other veggies to be the star of your meal rather than the supporting side dish. You might be surprised how much you enjoy the new recipes....and your wallet and waistline will thank you, too!

9) SUBSTITUTE SALADS FOR FRIES - When eating out, restaurants often allow patrons to order the veggie of the day in place of the usual french fries without a surcharge. Don't be afraid to ask and make the switch!

10) JAZZ UP YOUR SALAD - While plain spring mix, spinach or lettuce is a great way to get in veggies, loading your salad up wtih cucumbers, tomatoes, beans, zucchini, peppers, broccoli, etc is an easy way to up the veggie content on a dish you may already be eating frequently.

If anyone has any further questions or comments, please let me know! Hope these tips help!