Timeless Nutrition Tips...
Easy ways to make palatable vegetables and suggestions on how to incorporate more of them into your daily diet.
- Keep frozen and canned vegetables on hand to know you always have vegetables at the ready.
- Make double and triple portions; at a serving one day and have one ready-to-go for the next.
- Keep a bag of pre-cut or baby carrots around -- grab a handful as a snack, pack them with lunch, throw them into stew, or microwave for a quick vegetable.
- Microwave or saute onions and peppers to put more vegetables into a tomato sauce.
- Toss extra sauteed vegetables on a frozen pizza.
- Make a big salad to last a few days, store in the refrigerator in a plastic container.
- Add vegetables into sandwiches -- not just the old lettuce and tomato, try alfalfa sprouts, sliced red onion, sliced cucumbers, sliced yellow squash or zucchini, red peppers, or leftover grilled vegetables.
- Add vegetables to an omelette or scrambled eggs -- saute onions, peppers, mushrooms, tomatoes and add some fresh herbs.
- Drink tomato, V-8 or Bloody Mary mix as a vegetable.
- In a tomato sauce, cut the amount of meat you use in half and add more vegetables -- onions, peppers, mushrooms, eggplant, zucchini or others.
Vegetables Taste Bitter?
Do Brussels sprouts, beet greens and other bitter vegetables cause you to turn your nose up at them? Many people, more women than men, are born with taste buds that cannot tolerate bitter foods. But bitterness can be blunted with just a shake of the hand.
Sprinkle a little salt on the offending edible or toss it with a salty condiment such as anchovies, salad dressing or a condiment like hoisin or oyster sauce.
One caveat: Skip this strategy if you have any health problems that prevent you from eating salt.
Suggestion: Keep a jar of capers or olives on hand and stir a few of them in with bitter foods. The briny taste of these bite-sized additions will do the trick.
Sweetening the Pot
A spoonful of sugar works just as well on vegetables as it does in making medicine go down. Studies done with adult college students showed they liked broccoli and cauliflower more when the vegetables were accented with a 5-percent sugar solution. It also produced a greater liking for the vegetables later when they were unsweetened.
Go lightly when you sprinkle on sugar, though. Overly sweetened vegetables can be off-putting.
Sweet Suggestion: If sugared broccoli seems too odd for you, stir-fry vegetables with a mix of soy sauce, sugar, garlic and ginger to create a sweet glaze.
The Benefits of Vegetables High in Carotenoids
People who eat vegetables high in carotenoids, such as spinach and collard greens, have a 43-percent lower risk of advanced macular degeneration than those who eat foods containing less of these nutrients. There is also evidence that antioxidants -- in food, as well as supplements -- can slow the progression of macular degeneration. Macular degeneration is the leading cause of vision loss among older adults.
Eat Your Veggies