Here's a simple fact: Vegetables are the best foods you can eat for weight loss and good health. Packed with water and fiber, which makes them extremely filling, veggies are one of the best sources of disease-fighting phytonutrients. Study after study shows that people who eat the most veggies (and fruit) have the lowest risk of cancer. You should be getting at least four vegetable servings per day.
Unfortunately, many people make the mistake of drowning their healthy veggie in fat (think of broccoli covered with melted cheese or a potato topped with butter or sour cream), turning a once low-calorie food into a calorie-bomb. You don't have to have your veggies plain, though. I think that a lot of people have been turned off of veggies because they think they lack flavor. And in some cases, they can be right. For instance, if all you've ever eaten are steamed veggies, you may think they're a bit bland. But there are so many easy ways to add delicious flavor to veggies without adding extra calories or fat. Try these suggestions below to enjoy the four-plus servings of veggies you should be eating each day.
Get roasting. Roasting gives vegetables a wonderful sweetness and allows you to prepare them with a minimum amount of fat. Toss vegetables with a touch of olive oil or use a bit of balsamic vinegar to add a little oomph.
Break out the broth. Reduced-sodium chicken or vegetable broth is a great way to add more flavor to veggies. Start by heating olive oil in a pan over medium heat. When the oil is hot, toss in chopped vegetables of your choice and let them cook for two to three minutes. Then pour in a cup or so (it cooks down, so it doesn't really matter how much you use) of reduced-sodium broth. Cover the pan for one to two minutes so the vegetables steam, then remove the lid and continue cooking until the vegetables are completely wilted or tender crisp.
Go for frozen. Frozen veggies can, in some instances, be even more nutritious than the fresh stuff because they are flash frozen right after they're picked. That means the nutrients don't have any time to break down, unlike fresh veggies which may not hit your plate until several days after they are picked. Look for frozen vegetables that have 0 mg (or close to 0 mg) sodium. And if you choose frozen veggies with a sauce, check to make sure that it has no more than 350 mg of sodium per serving and no trans fat. I like to keep Green Giant spinach and Cascadian Farm winter squash on hand, so I can toss them into pasta or soup when I'm cooking.
Take a dip. Dip carrots, celery or red pepper sticks into a low-fat or nonfat ranch dressing.
Make your own coleslaw. Buy pre-shredded cabbage or coleslaw mix and make your own with a light vinaigrette rather than a mayonnaise dressing.
Be adventurous. Make it your goal to try one new vegetable each week. Some often-ignored veggies worth sampling include: jicama (sprinkle it with lime juice and chili powder); hearts of palm (this canned veggie is great sliced into salads); beets (delicious roasted); Swiss chard (can be used in place of spinach); celery root (good cooked and pureed); and radishes (they add a nice crunch to salads).
For even more great ideas on how to eat more veggies, check out the countless delicious recipes in our recipe database.
http://thebestlife.com
Unfortunately, many people make the mistake of drowning their healthy veggie in fat (think of broccoli covered with melted cheese or a potato topped with butter or sour cream), turning a once low-calorie food into a calorie-bomb. You don't have to have your veggies plain, though. I think that a lot of people have been turned off of veggies because they think they lack flavor. And in some cases, they can be right. For instance, if all you've ever eaten are steamed veggies, you may think they're a bit bland. But there are so many easy ways to add delicious flavor to veggies without adding extra calories or fat. Try these suggestions below to enjoy the four-plus servings of veggies you should be eating each day.
Get roasting. Roasting gives vegetables a wonderful sweetness and allows you to prepare them with a minimum amount of fat. Toss vegetables with a touch of olive oil or use a bit of balsamic vinegar to add a little oomph.
Break out the broth. Reduced-sodium chicken or vegetable broth is a great way to add more flavor to veggies. Start by heating olive oil in a pan over medium heat. When the oil is hot, toss in chopped vegetables of your choice and let them cook for two to three minutes. Then pour in a cup or so (it cooks down, so it doesn't really matter how much you use) of reduced-sodium broth. Cover the pan for one to two minutes so the vegetables steam, then remove the lid and continue cooking until the vegetables are completely wilted or tender crisp.
Go for frozen. Frozen veggies can, in some instances, be even more nutritious than the fresh stuff because they are flash frozen right after they're picked. That means the nutrients don't have any time to break down, unlike fresh veggies which may not hit your plate until several days after they are picked. Look for frozen vegetables that have 0 mg (or close to 0 mg) sodium. And if you choose frozen veggies with a sauce, check to make sure that it has no more than 350 mg of sodium per serving and no trans fat. I like to keep Green Giant spinach and Cascadian Farm winter squash on hand, so I can toss them into pasta or soup when I'm cooking.
Take a dip. Dip carrots, celery or red pepper sticks into a low-fat or nonfat ranch dressing.
Make your own coleslaw. Buy pre-shredded cabbage or coleslaw mix and make your own with a light vinaigrette rather than a mayonnaise dressing.
Be adventurous. Make it your goal to try one new vegetable each week. Some often-ignored veggies worth sampling include: jicama (sprinkle it with lime juice and chili powder); hearts of palm (this canned veggie is great sliced into salads); beets (delicious roasted); Swiss chard (can be used in place of spinach); celery root (good cooked and pureed); and radishes (they add a nice crunch to salads).
For even more great ideas on how to eat more veggies, check out the countless delicious recipes in our recipe database.
http://thebestlife.com