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1. Stock smart. Stock your pantry with canned and frozen vegetables. They can be as nutritious as fresh veggies because they're picked at their peak, when they are the most nutrient-rich. Frozen vegetables are flash-frozen, which seals in the nutrients until the veggies are thawed. Don't worry about losing nutrients that leach into water in cans -- The amounts are small, and you lose nothing if you use the water in dishes such as soup. 2. Make a better bowl. Add some canned or frozen vegetables, such as carrots, peas, chopped spinach, or beans, to every soup you make. 3. Dress it up. Garnish a cheese pizza with mushrooms, peppers, spinach, and broccoli. 4. Simplify salad. For an instant, perfectly dressed salad, open a bag of pre-washed, precut romaine lettuce or mixed greens, add a tablespoon of olive oil and a splash of lemon juice or balsamic vinegar, and shake. 5. Be prepared. Keep your kitchen stocked with vegetables that keep well, such as carrots, celery, onions, cucumbers, squash, and garlic. That way, you'll always have produce on hand even when it's tough to get to the store for more perishable items. 6. Make it quick.To save time, buy precut vegetables. 7. Snack safely. Put raw vegetables out on a plate while you're making dinner so you can snack on them instead of higher-calorie temptations such as chips or other starchy foods. Find a low-fat vegetable dip the whole family enjoys to go with the crudités. 8. Let off steam. Lightly steam vegetables in a stovetop or microwave steamer for 3 to 5 minutes, until the color turns brighter (this is the point at which they're most nutritious). Then eat the crisp-tender vegetables either hot with the meal or cold as a snack. 9. Make soup an entrée. Add frozen stir-fry vegetables to canned chicken broth and heat for about 5 minutes for a quick, nutritious soup. Add soy sauce or miso paste for an Asian flavor. |
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