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Enjoying veggies: three steps for success

By Staff | Jul 5, 2013

1. Enjoy 3 to 5 servings of vegetables every day.

On any listing of super foods, vegetables invariably rise to the top for a long list of healthy reasons. Veggies are naturally low in calories, cholesterol and fat-free, and packed with health-enhancing phytonutrients. You can’t ask for more from a food!

Confused about veggie serving sizes? Not to worry they are more doable than you think. A serving equals cup of fresh/cooked veggies (raw carrots, frozen broccoli, canned tomatoes), 1 cup leafy greens (Romaine, spinach, bok choy), or 6 ozs. juice.

2. Enjoy leafy green vegetables at least once a day.

Leafy green veggies the darker green the better rate especially high in nutrient value with vitamins (A, C, K, and folic acid), minerals (calcium, iron, magnesium, and potassium), and those all-important anti-oxidants (beta-carotene and lutein).

Just think of all delicious ways to go for the green: salads like baby spinach tossed with crasins, sliced berries, and a light vinaigrette; stir-fry with Chinese cabbage, snap peas, and green onions, or a sandwich/wrap with crisp Romaine lettuce.

3. Enjoy crispy, crunchy, juicy vegetables at snack time.

Getting the nutrition your body needs for optimal health can be a snap just enjoy a cup of raw veggies at snack time. You can buy them ready-to-eat or slice up a bunch a couple times a week and refrigerate them in ready-to-go baggies.

The possibilities for vegetable snacks are virtually unlimited. Check out your produce department or farmer’s market for yummy options from A to Z asparagus spears, green beans, carrot coins, celery stalks, pea pods, grape tomatoes, and zucchini sticks.

What will you do for a healthier YOU?

I will add at least one more daily serving of veggies to my usual intake.

I will try at least one new vegetable in a salad every week.

I will eat two different colors of veggies every day.

I will (fill in the blank) _________________________________________________


Cauliflower Salad

1 1/2 cups broccoli florets

1 1/2 cups cauliflower florets

cup shredded reduced-fat cheddar cheese

4 slices bacon, cooked crips and crumbled

cup light mayonnaise

1/3 cup sugar

1 Tbsp. white wine vinegar

Cook bacon in large skillet until crisp. Drain on paper towels, crumble and set aside. In a medium bowl, combine broccoli, cauliflower, cheese and bacon. Prepare the dressing by mixing the mayonnaise, sugar and vinegar. Pour dressing over vegetables and gently mix. (This also can be made as a layered salad, with the dressing served on the side or drizzled over the top.)

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