Sometimes it just seems impossible to get enough vegetables in your diet. Here are some simple ways to up your veggie intake. Remember, you don’t always have to buy fresh if they are out of season or too expensive. Most vegetables come frozen, which can be a great alternative to fresh. If you choose the canned versions, try and either buy the reduced or no-sodium added cans or remember to rinse the vegetables off before use.
1) Stir fry’s – Try exotic mushrooms, bamboo shoots, broccoli, water chestnuts, baby corn, snap peas and bean sprouts
2) Add lemon, garlic and olive oil to spinach, kale, swiss chard or any dark green leafy veggie
3) Veggie fajitas – black beans, different colored peppers, cilantro, onions, jalapenos, garlic, salsa, guacamole and light sour cream stuffed in whole wheat tortillas
2) Add lemon, garlic and olive oil to spinach, kale, swiss chard or any dark green leafy veggie
3) Veggie fajitas – black beans, different colored peppers, cilantro, onions, jalapenos, garlic, salsa, guacamole and light sour cream stuffed in whole wheat tortillas
4) Veggies with hummus, light ranch dressing or Italian or light blue cheese - Carrots, celery, cucumber, cherry tomatoes, broccoli, cauliflower
5) Roasted veggies in the oven – red, orange and green peppers, onions, cauliflower, and broccoli with olive oil and salt and pepper drizzled on top
6) Add some cucumbers, red peppers and sprouts to sandwiches
7) Spaghetti sauce – add mushrooms, fresh tomatoes, garlic, spinach, zucchini, peas or carrots with fresh basil
8) Veggie pizza – Roma tomatoes, spinach, mushrooms, onions, peppers or add some fresh basil or cilantro
9) Frozen veggies like corn, peas, and spinach are easy to microwave and serve as a side
10) Sauteed cabbage in vegetable, chicken or beef broth and a splash of Worcestershire sauce
11) Grill some veggies – Portobello mushrooms, squash, zucchini and onions over the grill
7) Spaghetti sauce – add mushrooms, fresh tomatoes, garlic, spinach, zucchini, peas or carrots with fresh basil
8) Veggie pizza – Roma tomatoes, spinach, mushrooms, onions, peppers or add some fresh basil or cilantro
9) Frozen veggies like corn, peas, and spinach are easy to microwave and serve as a side
10) Sauteed cabbage in vegetable, chicken or beef broth and a splash of Worcestershire sauce
11) Grill some veggies – Portobello mushrooms, squash, zucchini and onions over the grill
12) Couscous with chopped tomatoes, carrots, zucchini, onions, cilantro and lemon juice
13) Bagged salads - there are many options in the store now and they are so simple to put together. You can either grab bagged spinach and make your own salad or grab a whole kit that comes with lettuce, dried fruit, nuts and dressing
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