Veggies! Easy ways to get them into your diet

13 Easy Ways to Incorporate Veggies into Your Diet


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

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

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

Quick & easy make at home burritos

This recipe tastes great and takes less than 30 minutes to make! Plus, you will have enough for leftovers!

Ingredients:

2 cups Morningstar Farms Soy Crumbles (find it in the frozen section near the veggie burgers)
1 jar salsa
1 can black or pinto beans
Fat-free sour cream
Enchilada sauce (canned, find it near the Mexican foods or tortillas)
100% whole-grain tortilla
Kraft 2% shredded cheddar cheese
Chopped lettuce and tomato
Sliced avocado (optional)

Directions:

1. Mix the jar of salsa with the soy crumbles and heat together over low to medium heat

2. Drain and rinse beans and heat over low heat on stovetop or in microwave

3. Combine 1/2 cup soy crumble mixture, 1/3 cup beans, and 1/4 cup cheese in tortilla and roll up into a burrito

4. Top burrito with 1/4 cup enchilada sauce and 2 tbs cheese and microwave until the cheese on top has melted

5. Serve with chopped lettuce and tomato, 1-2 tbs sour cream, and 2-3 slices of fresh avocado

Quick and Easy Dinner Recipes

SIMPLE VEGGIE TOSTADAS (You can add chicken if you like)

Serves: 4

Ingredients:
Cooking spray
4 (6-inch) corn or wheat flour tortillas
4 cups shredded lettuce
1 fresh tomato, diced or a can of no salt added diced tomatoes
1 cup frozen corn kernels, thawed
1 can black beans, rinsed and drained
1/4 cup diced pickled jalapenos
Chopped fresh cilantro leaves, optional

Directions:
Preheat oven to 400 degrees F.

Coat a large baking sheet with cooking spray.
Arrange tortillas on prepared baking sheet and spray tortillas with cooking spray.

Bake 5 to 6 minutes, until golden brown.

Transfer tortillas to individual plates and top with lettuce, tomatoes, corn, black beans, and jalapenos.

Sprinkle cilantro over top to garnish, if desired.

Serve with salsa.

CHICKEN AND BROCCOLI STIR FRY

Serves: 2

Prep and Cook Time: 15 minutes

Ingredients:
1/2 medium onion sliced
1 bunch broccoli or asparagus cut 1 Tbsp reduced sodium chicken broth
1 Tbsp minced fresh ginger (or use the jarred equivalents)
3 medium cloves garlic, crushed (or use the jarred equivalents)
1 large boneless, skinless chicken breast cut into 1 inch pieces
2 Tbsp reduced sodium soy sauce
1 Tbsp rice vinegar pinch red chili flakes

Cut onion and press garlic and let both sit for at least 5 minutes. Heat 1 Tbsp cx broth in a stainless steel wok or 12-inch skillet. Cook onion in broth for about 2 minutes over medium high heat, stirring constantly. Add ginger, garlic, chicken, and continue to stir-fry for another 3-4 minutes stirring constantly. Add broccoli, soy sauce, vinegar, and red chili flakes. Stir together and cover. Cook for another 2-3 minutes or until vegetables are tender.Serving suggestion: Serve over brown rice.

SALMON WITH BROWN SUGAR GLAZE

Ready in 15 Min
Servings: 2

Ingredients:

2 tablespoons packed light brown sugar
1 tablespoon Dijon mustard
2 (6 ounce) boneless salmon fillets
salt and ground black pepper to taste

Preheat the oven's broiler and set the oven rack at about 6 inches from the heat source; prepare the rack of a broiler pan with cooking spray.
Season the salmon with salt and pepper and arrange onto the prepared broiler pan. Whisk together the brown sugar and Dijon mustard in a small bowl; spoon mixture evenly onto top of salmon fillets.
Cook under the preheated broiler until the fish flakes easily with a fork, 10 to 15 minutes.

Veggie Variety

If you have resolved to eat more vegetables, you know there are better choices than iceberg lettuce and potatoes. Eating a variety of veggies adds more flavor, texture, color, and nutritional value to your diet. Why not try a new vegetable this month?

Another way to eliminate dietary boredom is to try a new preparation method for an old familiar vegetable. Roasting is an easy method that works for almost any vegetable, and it will enhance a vegetable's natural sweetness. Just rinse your veggies, cut them, toss them in oil and herbs, then bake for 30-50 minutes at 400 degrees Fahrenheit.
For more info, go to: http://www.webmd.com/food-recipes/features/roasted-vegetables-recipes-tips

Pumpkin Soup

Pumpkin Soup
Prep time: 10 min, Cook time 35 min

Ingredients:
2 and 2/3 cups chicken (or vegetable) stock
3/4 teaspoon salt
1 15oz can pure pumpkin
1/2 teaspoon chopped fresh parsley
1/3 cup chopped onion
1/4 teaspoon chopped fresh thyme
1/2 clove garlic, minced
1/4 cup reduced fat milk
Black pepper, cinnamon, or nutmeg to taste.

Directions:
Heat stock, salt, pumpkin, onion, thyme, garlic, and peppercorns. Bring to a boil, reduce heat to low, and simmer for 20 minutes uncovered.

Reduce heat to low, and simmer for another 15 minutes, uncovered. Stir in milk. Pour into soup bowls and garnish with fresh parsley.

Yields 4 servings

Nutrition Per Serving (1 muffin):
Calories: 180 Fat: 2g Protein: 3.5g Carbohydrate: 18 g Fiber: 4 g Sodium: 357 mg

Quick n' Easy Chocolate Muffins

Chocolate Pumpkin Muffins
Prep time: 5 min, Cook time: 20 min

Ingredients:
1 box Devil’s Food cake mix
1 15 oz can pure pumpkin

Directions:Preheat oven to 400 degrees. Mix the two ingredients together. The mixture will be very thick, but don't add anything else! Place batter into a 12-cup muffin pan lined with baking cups or sprayed with nonstick spray. Place pan in the oven, and bake for 20 minutes.

Yields: 12 muffins

Nutrition Per Serving (1 muffin):
Calories: 180
Fat: 3.5 g
Protein: 2 g
Carbohydrate: 37 g
Fiber: 2 g
Sugar: 20 g
Sodium: 357 mg

All about vegetarianism

You may decide to explore vegetarianism for health reasons, ethical reasons, or just to save some money on food. But can you really get all the nutrition you need with a vegetarian diet?


The answer is yes.

Friends or family may be worried that you are not getting enough protein, vitamins, or minerals. Tell them not to worry, a well designed vegetarian or vegan diet that includes a variety of food choices is healthful and nutritionally adequate. Plus it may provide health benefits in the prevention and treatment of certain diseases. Believe it or not, there are even college scholarships for vegetarians! (see below)

“Vegetarian” eating may mean different things to different people. It can be as extreme as the total avoidance of all animal- and insect-derived food products (including honey)… to avoiding only red meat, poultry, and pork. Here are some common definitions:

Vegetarian: a general term used to describe a person who excludes meat, poultry, fish, seafood, dairy and/or other animal-derived foods from their diet.


Lacto-vegetarian: person who consumes milk and milk products, but not meat, poultry, fish, seafood and eggs.

Lacto-ovo-vegetarian: person who consumes milk, milk products, and eggs, but not meat, poultry, fish and seafood.

Vegan: person who excludes all animal-derived foods (including meat, poultry, fish, eggs and dairy products) from their diets.

Protein: What's the big deal?

Well meaning friends and family may ask how you will get enough protein. Well, most vegetarians, especially the lacto-ovo kinds, get adequate protein from beans and legumes, rice, nuts, pastas, soy products, cereals, grains like quinoa, barley, and wheat. Most vegetables (except beans) aren’t a major source, but including lots of veggies throughout the day will contribute to the total protein. Of course dairy products and egg whites are also great sources of protein. If you don’t eat milk or eggs, you can get enough protein if you make an effort to include a variety of these sources at each meal. Healthy snacks in between meals are a great way to curb hunger while also getting in some more protein.

Vitamins and Minerals

Fortunately, fruits, vegetables, legumes, and whole grains are packed with vitamins and minerals. However, there are some specific nutrients that vegetarians will need to give some thought to because they are either found primarily in animal products or are in a form that is more absorbable when in meats, dairy or eggs. Vitamin D, B12, B6, and the minerals calcium, zinc and iron are examples. Getting adequate amounts of these as a vegan may require supplementation with a good multi-vitamin/mineral supplement or foods fortified with them (like cereal and soy milk). Those who eat eggs and milk may only need to supplement iron and possibly zinc.

Eating Around Campus

Research has found that, out of more than 100,000 college students surveyed, nearly a quarter said finding vegan meals on campus -- which contain no meat, fish, poultry or other products derived from animals such as dairy, eggs or honey -- was important to them.

Here are a few suggestions for where to eat at (or near) GSU:

Bean and rice burrito or tacos at the Panther lounge across from the book store.

Veggie sandwich at Stacks (cheap)

Made to order salads or pasta both at Panther lounge and the Student Center.


A veggie burger from Burger King at the Student Center. (I know... I know... die hard vegetarians will gasp at the idea of eating at a burger joint. But it is just one healthy, cheap alternative.)

On Decatur Street, across from the college of Education, are two of my favorite off campus places to get vegetarian food. Pixels has a great sandwich called Garden of Eden (yum!) and next door you can get an awesome falafel with a salad for just $5.

Being a vegetarian can be healthy and less expensive.

Scholarships for Vegetarians:

1. Due to the generosity of an anonymous donor, The Vegetarian Resource Group will award $10,000 in college scholarship money each year to graduating U.S. high school students who have promoted vegetarianism in their schools and/or communities. Vegetarians do not eat meat, fish, or fowl. Two awards of $5,000 each will be given. Entries may only be sent by students graduating from high school in spring 2009. Deadline is February 20, 2009. They will accept applications postmarked before or on February 20, 2009. Early submission is encouraged.
http://www.vrg.org/student/scholar.htm

2. PETA has a list of scholarships for activist students:
http://www.peta2.com/COLLEGE/c-scholarships.asp

3. Check our fast web for more scholarship info.
http://www.fastweb.com/

- Emily Harrison, Masters Student in Nutrition and Dietetic Intern at Georgia State University