February 16, 2021
Get your Veggies On!
Lindsay Atwood RD, LD; OSU Health Plan Health Coach

Some of us might have grown up only knowing veggies as something that came from a can or from the frozen foods section. Maybe you had them steamed in plain water and remember them being soggy, mushy, or lacking flavor. Trying some new vegetable recipes will not only give you more nutrients and leave you feeling more satisfied, it will add more variety to your dishes. Vegetables are the most versatile food group of all and cook the quickest. It’s easy to get into the habit of buying the same vegetables every time we go to the store, but if we try one new recipe a week, it can help us not feel like we are eating the same thing over and over again. Try experimenting with cooking vegetables in different ways, and you might surprise yourself at how much you like them! Maybe you have had raw cauliflower on a veggie platter and simply hated it. Just by roasting the cauliflower with a little bit of seasoning can transform the flavor and open a whole new world of flavor and recipe creations!

Here are some ideas to get started:

  • Roasting/Broiling
    • Cut up veggies and add to a cookie sheet.  Sprinkle olive oil, salt and pepper and roast them in the oven at 375 degrees for about 15 minutes or broil for 6-8 minutes.
    • Use on salads, sandwiches, and in lasagna, soups, and casseroles.
  • Marinate vegetables before grilling, baking, or roasting. You can use a pre-made dressing or pesto, or make this quick one: combine olive oil, fresh lemon juice, mustard, fresh garlic, salt, pepper, and dried/fresh herbs (this is also great as a salad dressing).
  • Add spinach, kale, carrots, beets, celery, etc. to smoothies to maximize nutrients and flavor!
  • Puree vegetables to add to soups, mashed potatoes, etc.
    • Squashes, potatoes, and sweet potatoes are great for pureed soups. Try this one!
    • Parsnips, turnips, cauliflower, rutabaga, carrots, and celery root are great to mash up with potatoes for more nutrients and flavor.

Check out this seasoning guide to help you come up with spices and herbs that pair well with vegetables.

Interested in an educational opportunity? Register for the webinar Herb Gardening on May 11 from 11:30 a.m.to noon. Learn how to start, grow, and maintain your own herb garden, as well as how to best care for your herbs, wash and store them, and you may even get a few creative recipe ideas! To register, click the webinar title or visit linktohealth.osu.edu and search by date or keyword. And don't forget to log in to the Virgin Pulse portal in May to join the Your Plan for Health (YP4H) Veg Out healthy-habit challenge that runs May 1 through May 25.

 

image credit: istockphoto.com