Monday, January 10, 2011

Creative Ways to Add Vegetables to Your Meals

Are you tired of that same old salad or boring side of steamed broccoli and cauliflower? We all know we should eat a wide variety of vegetables to get our complete daily dose of vitamins, minerals and fiber. But sometimes we get stuck in a rut, eating the same veggies, prepared the same way, over and over. Here are a few creative tips to help spice up your meals with extra veggies.

  • Roast Vegetables: The deep, rich flavor of roasting brings out the sweetness in many vegetables like carrots, cauliflower, butternut squash, red onions, fennel, artichokes and many others. Coat diced veggies with a little bit of extra virgin olive oil and roast in a 425 degree oven until golden brown and delicious.
  • Mash and Puree Vegetables: Think beyond mashed potatoes; many different vegetables are delicious when mashed or pureed.  Cook vegetables in water or stock until tender and then mash or puree in food processor with creative additions like fresh herbs, cheeses (such as goat cheese or parmesan cheese), and butter or extra virgin olive oil. Try a blend of cauliflower and celery root, peas and mint, or butternut squash and fresh ginger.
  • Add Extra Vegetables to Sauces, Casseroles and Soups: When you make one-pot meals, think about adding extra vegetables with your usual sautéed onions or garlic to boost both the flavor and nutrition content of the dish.  For example, add a little bit of chopped celery and carrot to your marinara sauce or load your lentil soup or chili with a variety of colorful veggies, like kale, spinach, peppers, squash, zucchini or corn.
  • Sneak Vegetables into Baked Goods: Think about carrot cake.  Delicious, right?  Try sneaking grated carrot or zucchini into many of your baked goods for added moisture and a hidden serving of vegetables.

Use these tips to add variety and interest to your meals.  Who knew vegetables could be so good?

- Lisa Arose, BS, MBA, dietetic intern, and Debra A. Boutin, MS, RD, chair and dietetic internship director, Department of Nutrition and Exercise Science at Bastyr University

Subscribe to Newsletters

CAPTCHA
This question is for testing whether you are a human visitor and to prevent automated spam submissions.
Image CAPTCHA
Enter the characters shown in the image.

More Health Tips

Here are some ways to eat an inexpensive and well-balanced diet consisting of many nutritious whole foods.

Here's how to create a healthy posture to improve your health.

The main benefit of the Paleo diet is that it promotes eating whole, nutritious foods while avoiding refined, processed foods.

While tax season can be daunting and stressful, these are simple, easy ways to help lighten the load.

Behind the calm exterior of a doula is a person who is constantly thinking, strategizing and endeavoring to create an environment to support a pregnant, birthing or postpartum family.

With the recent buzz about gluten- and wheat-free diets, it’s good to know how they compare and if they’re right for everyone.

Events

Apr 19 Continuing Ed

Cannabis has been used since antiquity for a range of therapeutic purposes. The current phenomenon of medical Cannabis use in the U.S. is not well supported by current scientific clinical research due to the legal restrictions of Schedule I status. Regardless, patients are accessing this plant medicine and clinicians are compelled to complete their knowledge base with regard to interaction with patients.
April 19, Sat, 8:30a.m.-5p.m.
Instructor: Michelle Sexton, ND, BS.
(7 CEUs, CMEs)

Apr 19 General

Learn how diet and lifestyle modifications can help you control and prevent type-2 diabetes.

Apr 19 General

Watch your classmates and co-workers battle it out in Top Chef style to raise money to feed the homeless youth of Seattle.

Recent News

David Tolmie, BS ('06), MLIS, combines psychology and technology skills to help students navigate the fast-changing world of evidence-informed medicine.

Coquina Deger, MBA, and David Siebert fill key roles as part of President’s Cabinet

Herbal sciences students cook up foods with love -- and health-giving herbs -- in a popular lab class.

The actor and author joins us for a Q-and-A before her May 22 talk at Bastyr's Spring for Health Luncheon.

Spring 2014: There is a lot blossoming at Bastyr University

Press

Bastyr University Nutrition Faculty Member Receives Prestigious State Honor

The public is invited to a free community event to explore Bastyr University’s teaching clinic

Teaching clinic earns second consecutive year of stellar results in regional patient satisfaction survey

In the Media

FOX Q13: Bastyr University's Ellie Freeman Discusses the FDA’s New Food Labels
Bothell-Kenmore Reporter: Bastyr Center for Natural Health Expands Integrative Oncology Services
Puget Sound Business Journal: Bastyr University's President Daniel Church to Retire