Do you find it a challenge to eat vegetables? If you answered, yes, then you are not alone. Most Americans eat less than the recommended amount, that is 4½ cups a day. The American Heart Association shared the following tips for eating more vegetables:
Shredd. Vegetables that can easily be fragmented, such as zucchini, beets, carrots or parsnip, can be added to whole -grain grain, pancakes, soups, stirring styles, pasta sauce and casserols. These sneaky vegetables stimulate the taste, texture and food, often without anyone knowing that they are there. Use a box grid, hand grower or food processor for fragmenting vegetables. Or search for bags with pre-cut products in the supermarket.
Exchange. Mushrooms add a savory taste and texture, especially meat, together with extra nutrients. Replace half of the amount of minced beef or turkey for hamburgers, meatloaf and meatballs with cooked chopped mushrooms. Here is how: first finely chop the mushrooms. Then heat a small amount of olive oil over medium heat and cook the mushrooms for three minutes or until soft. Once they have cooled, she carefully mix them with your ground meat. Continue with your recipe.
Purée. Cook and puree orange vegetables, such as pumpkin, sweet potatoes and carrots to add to cheese -like dishes, such as macaroni and cheese, lasagna or baked Enchiladas. Simply replace half of the cheese with the pureed vegetables to reduce part of the saturated fat and sodium in your meal. It’s so easy. To make a smooth, tasteful and filling soup, process the vegetables with some fat-free, low-sodium broth in a food processor or a blender until smooth.
Mix. You can load a lot of fruit and vegetables in delicious and refreshing smoothies. Start by adding frozen fruit, such as sliced banana, berries, cubes of cut melon and chopped mango in a food processor or blender. Then add some vegetables, such as spinach, kale and boiled carrot rounds or chopped pumpkin. Then add a few splashes with fat -free/low -fat milk, a few blobs of normal yogurt and/or a dash of juice or water. Place some freshly grated Gingerroot or ground ginger, ground cinnamon and ice cubes. Process until smooth. Experiment with different fruit and vegetables to make many delicious combinations.
The walk on the kick -off of Texas was postponed due to the expected bad weather. The new date for the kick-off is April 12 from 9 a.m. to 12 a.m. in combination with “Touch-a-Truck” in the center of Marshall.
For more information, visit the Harrison County Extension Office (903) 935-8414.
