10 tips to eat more vegetables

Not always easy to eat well. You can, of course, go in search of new recipes, but there are simple tips to eat better without complicating life. Here are 10 boards that should help.

eat more vegetables

1. Serve as is

Every day, at dinner, put a plate of salad on the table, such as cucumbers, tomatoes, carrots, celery and peppers. Serve them with a dip varying the recipe: salsa, herbed vinaigrette sauce, blue cheese and milk in the blender, etc.. As everyone appreciates the freshness and crisp raw vegetables, it's a safe bet that there will be nothing on the plate.

2. Serve salad

A handful of greens in a bag, a few cherry tomatoes, cucumber slices or apple, and that's a healthy and delicious salad ready in a few minutes. This is a good way to start the evening meal.

3. Let roast

Most vegetables growing in flavor when roasted in the oven with olive oil, vinegar, salt, pepper and garlic. In summer, use mushrooms, zucchini, tomatoes, onions and peppers, winter root vegetables: parsnips, turnips, beets, carrots. Potatoes, etc..

First Cut vegetables into large pieces, roll them in the mixture of oil, vinegar and seasonings to coat, put them in a roasting pan and cook over medium heat 20 to 40 minutes, depending on the thickness of the pieces. Choose vegetables with the same texture and make sure the pieces are of equal size so that they cook evenly.

4. Make soups

Mashed, vegetables such as potatoes, carrots, squash, cauliflower or broccoli (to name a few, but there are many others) give a creamy and comforting soup.

On the same subject

Fabulous salads

The recipe is simple: In a medium saucepan, sauté 1 cup finely chopped onion in 1 tablespoon vegetable oil until onion is cooked. Cook or other vegetables and put them with the onion in blender or food processor, and reduce all mashed until the mixture is smooth. Put the puree in the saucepan and dilute with broth or skim milk. Reheat, season and serve.

5. Sauté

Sauteed vegetables are generally very tasty. Choose one that the whole family loves and cut into pieces the size of a bite. Heat a frying pan or wok a little high temperature, add the olive oil and vegetable pieces and cook, stirring constantly. At the end of cooking, add seasonings of your choice (eg, salt, pepper and thyme and soy sauce and sesame oil), stir once more and serve. It's as simple as that.

6. Make a sauce

You can make fabulous sauces or salsas raw or cooked with tomatoes, onions, peppers, mushrooms and vegetables, prepared separately, together, or mixed with other vegetables. Serve sauce over chicken, pork, pasta or any other dish of your choice.

7. Put them in an omelets

Most vegetables can enter into the composition of an omelet, especially when they add a bit of grated cheese. Onion, pepper, tomato, mushroom and potato naturally come to mind, but there are many others.

8. Grate them and add them to the meat

Burgers or meatloaf will gain flavor and nutritional value. Finely grate the equivalent of a cup of carrots, zucchini, peppers, mushrooms, spinach or other greens, plus onions and add them to your meat mixture before cooking.

9. Serve with stuffing

Stuff-a chicken, garnish roast breast chunks of vegetables, or roll them in pork tenderloin, beef or chicken.

10. Adapt your recipes to include

Add chopped spinach and cooked or grated carrots in your lasagna sauce. Increase the amount of vegetables and reduce the amount of meat as you normally use in soups, stews or casseroles. Or add cooked vegetables and beans to ziti, manicotti stuffed with or other pasta dishes.