Give It Some JuiceAlthough juicing removes fiber, you’re still "eating" vegetables in a refreshing way. "One of my favorite juices is celery and green apple," Frechman says. "Blended together, it’s the most gorgeous green. It’s so refreshing and has a delicious flavor." What’s neat about making this kind of vegetable recipe is that you can combine fruits and vegetables in one drink and get lots of nutrients in every swallow.
When you’re making stuffing, replace a third of your bread cubes with cut-up vegetables that have been sautéed in a little olive oil. You can put almost any vegetable you want in a stuffing recipe — carrots, celery, onions, peppers, and squash, to name a few. "It’s a great way of adding vegetables and flavor to your dish and still letting stuffing be a feature of your meal," Frechman says.
Hit The Sauce
Pureed vegetables can make a great sauce for grilled chicken,fish, and even other vegetables. Try roasting red and yellow peppers until the skins are charred. Cool slightly, remove the black skin, and puree the peppers in a food processor with a little oil. Roasted peppers are so flavorful you probably won’t need any other ingredients in this vegetable recipe. Use it in place of ketchup for a great sugar-free alternative.
The next time you’re making a fruit smoothie, add a few chunks of vegetables to your fruit base. Peeled, seeded, and diced cucumbers add a slight, refreshing tang and many nutrients. Try it in a fresh melon smoothie, along with a thickener like low-fat vanilla or plain yogurt. Other vegetables will blend better when cooked — experiment with chunks of rhubarb in a strawberry smoothie or carrots in a banana-mango combo.
Go Green With SandwichesEaten on a regular basis, dark green leafy vegetables have proven to have many health benefits — they’re anti-aging, cancer preventing, and Heart-healthy. A good way to sneak dark green leafy vegetables into your diet is to put some spinach leaves or other greens on whole-grain bread sandwiches. Better yet, use wide-leaf lettuce like romaine to make your own wraps and skip the bread altogether.