Vegetables are a vital part of a well-balanced diet and do far more than help you to manage a healthy weight - can reduce the risk of stroke, heart disease, and some cancers. Here are some ideas from the folks at Take Off Pounds Sensibly, a nonprofit weight-loss support group, to help you get more of these good for you foods into your diet:
1. Make a "pasta" dish with spaghetti squash instead of noodles.
2. Puree cooked veggies and add them to stews, gravies, and soups.
3. Add shredded carrots to muffins or bread.
4. Add raw spinach leaves and an extra-ripe banana to a fruit smoothie. It sounds bizarre, I know, but the sweetness of the banana helps mask the taste of the spinach.
5. Add better-for-you choices like onions, mushrooms, and peppers to your morning omelet instead of your usual meat and cheese. Prepping your vegetables the night before will help you make a better choice and will save you time in the morning.
6. Try mashed cauliflower instead of mashed potatoes. Experiment with spices and different flavorings such as garlic or a bit of Parmesan cheese.
7. Add extra veggies to casseroles, meatloaf, hamburgers, and sauces.
8. Use salsa instead of other condiments or dips.
9. Opt for the whole fruit instead of jellies or jams on your toast or peanut butter sandwiches.
10. Cut up vegetables always make a great, healthy snack choice, so be sure to keep fresh baby carrots, celery, and sugar snap peas towards the front of your fridge so you see them first when looking for a snack.
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