Some tips for your vegetables…

Having a hard time adding vegetables? Not sure what to do for snacks? Here are some of my tips and tricks. Whether you’re on Nutrisystem or not, these can help with your steps toward healthier eating!



http://www.fitsugar.com/How-Steam-Fry-Vegetables-Fish-16079898

Need protein with some vegetables? Do a quick and easy greens steam fry. Put about ½” of water in your pan (cast iron or nonstick work best) and add your seasoning vegetables. Let’s say 1/4c onions, 1/4c peppers, and 1TB minced garlic. I buy the peppers and onions frozen and the garlic pre-minced in water (in a jar). As they heat up, add ½-1cup of your “main” vegetables. I’ve been on a spinach kick lately, but I’ve done kale, collards, swiss chard, even cabbage. I like to use frozen, again, because it is faster. But local fresh greens are coming, and I can’t wait! When that starts to thaw, I add my protein. The past few days, it has been a Boca vegan burger. But I’ve done a vegan sausage with an egg white, I’ve done just a scrambled egg, I’ve added lean ham or turkey. Try to stick around 80-100 calories for your protein. When your water is gone (I try to keep a level of water in the pan until all ingredients are added, so have a cup or two of water next to you to add as you cook), add 1-2TB of salsa. I use jarred, but fresh would be yummy too. Let that cook down for a minute or two, and voila! Very yummy. I have been using this for my breakfast lately, then waiting a bit and having my coffee and Nutrisystem muffin or bar or biscotti as a morning snack.

As an extension of the above, try microwave poaching an egg (spray a shallow bowl with pam or other thin coating of oil, crack egg into it and break yolk, microwave at 50-60% power for 1:45-2 minutes), toasting a Nutrisystem or other healthy bagel/bread, making a small amount of greens steam fry, and making a sandwich, topped with salsa.

Steam frying is GREAT for most things. No, it won't put a beautiful crust on your meat/tofu/tempeh. It doesn't work too well for eggs. But when it comes to vegetables and fish...steam fry! You can use water, broth, or even wine (yum! Just watch your calories from the sugar).

When you’re making a salad, make it INTERESTING! Having the same thing *every.single.day* kindof sucks. Sure, some days I’m ok with lettuce, tomato, and some dressing. But that is boring, and doesn’t make you really WANT those veggies. Find “free” toppings…other vegetables that work as toppings. Find low-calorie dressings that you can mix and match with other seasonings. Make a theme…try to match your salad to your entrée so it flows and you look forward to it more than “just a salad.”

For example: If I’m having chili for lunch, I think about what I can have in my salad to make it more like what you would get in a Mexican restaurant. I have my mixed greens, I add tomato, red onion, diced peppers, and mix 1-2TB of salsa with 1-2TB of fat free greek yogurt. If it is dinner time and I have the calories to spare, I may add shredded cheddar, guacamole/avocado, or pepitos or baked tortilla chips for some extra crunch. If you’re not watching your sodium, try some olives. For some seasonings, I may add cilantro, lime or hot sauce.

http://vegancrunk.blogspot.com/2011/04/sushi-deconstructed.html

Another example: I’m having kung pao noodles for dinner. So I make a salad with a base of mixed greens, with coleslaw or broccoli slaw mix, chopped nori, scallions, canned/pickled mushrooms, a few baby corns (some people say these are too starchy, because corn is corn, but baby corn has a higher glycemic index…use in moderation, and watch your sodium if you’re getting canned!), maybe some broccoli or cucumber. I may add edamame for protein, sesame seeds, tahini, chopped peanuts, or avocado if I have the room for the calories, maybe some brown rice or quinoa if I have some leftovers. I make a dressing of soy sauce (or Bragg’s liquid aminos), rice vinegar, maybe some sesame oil, and crushed red peppers or horseradish/wasabi or ginger.

You’re having Italian for dinner? Try a light semi-ceasar or greek-inspired salad! Romaine lettuce, spinach, a couple of baked croutons, a smattering of some nice parmesan/romano cheese or feta, and add some fresh basil, chopped tomatoes, chopped zucchini, sundried tomatoes or roasted red peppers, olives, red onion or chives. Use a fat free Italian dressing with a TB of greek yogurt, or use balsamic or red wine vinegar with a little olive oil and minced garlic.

http://www.evernewrecipes.com/tag/coleslaw

Having a BBQ? Make a vinegar-dressed coleslaw with shredded cabbage, carrot, broccoli, onion, red pepper, zucchini, maybe some apple and raisins for sweetness. There are tons of recipes online for coleslaw ingredients and dressings…I haven’t made one in a while, but check it out. You might surprise yourself if you didn’t think you were a coleslaw fan!

I love making “themed” salads, and they always taste so much better! Salads and raw vegetables are a great way to increase your veggie intake. You can only eat so much steamed broccoli, but a salad is very filling for very few calories (just keep an eye on your cheese/dressing/meat toppings!). I try to have at least 2 salads a day. Usually in addition to my “cooked” vegetable side dish to my entrée.

Do you have any favorite salad recipes? Please post them in the comments…the more, the merrier!