Make vegetable prep easier by using frozen produce. It may even be healthier than fresh. Frozen vegetables are processed at their peak ripeness, a time when—as a general rule—they are most nutrient-packed. Freezing locks in all that fresh-picked nutrition and flavor. Plus, it doesn’t get any easier: washed and typically prechopped, frozen vegetables can literally go straight from freezer to pot. And they can be stored for long periods of time, ready and waiting for you.
Some vegetables add delicious creaminess to a smoothie while others add healthy fiber and flavor. Try avocados, leafy greens like kale and spinach, cucumbers or even canned pumpkin or cooked sweet potato for a tasty addition.
Try one of Eating Well’s Veggie-Filled Smoothie Recipes:
Put the emphasis on vegetables at mealtime. Pick one day (or just a meal) a week to eat meatless and have veggies be the shinning star on your plate. If you’re worried that you’ll miss the meat, include chewy, satisfying foods like seared firm tofu, grilled mushrooms and nuts, which feel more filling because they take more time and effort to eat than, say, a spoonful of broth. They also better mimic the way you chew meat—which makes them a more satisfying substitute.
Recipe of the Day: Moo Shu Vegetables
Even the biggest veggie-phobe will munch down when you offer a delicious dip with crunchy spears of fresh vegetables. Carrots, celery and peppers take on a whole new taste when dunked with a little dip—OK, for some of you perhaps drowned in dip. It’s all good, if the veggies get eaten. And when you pick one of EatingWell’s healthy dip recipes, you really can’t go wrong. (Plus, with our Creamy Spinach Dip Recipe, even the dip has veggies!)
A 2011 Temple University Study found that adding a small amount of dip to a serving of vegetables helped children eat more of them. The study, published in the Journal of the American Dietetic Association, found that offering 2.5 ounces of ranch dressing as a dip increased broccoli consumption by 80 percent. Go dip!
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Whether you just never developed a taste for a certain vegetable—or as a child you were forced to eat bland, mushy peas or a mountain of overcooked Brussels sprouts (memories you’re still holding onto)—there’s still hope for you to learn to love new vegetables.
It may not be the taste of Brussels sprouts, cauliflower or broccoli you hate, but the smell. Cooking cruciferous vegetables releases sulfurous compounds (the same compounds that deliver cancer-fighting benefits). Try steaming them or roasting them, which releases the smelliest compounds, and then eat them in a room away from the kitchen. Looking for other ways to transform your taste buds? Try these other tips: Retrain Your Cravings: 5 Ways to Learn to Love Healthier Foods...read full post »