By Eliza Short, RD, Communications Coordinator for Jackson In Action
We are all aware that vegetables are highly nutritious, with recommendations to eat many servings each day. However, it can be challenging to come up with new ways to make “at least half of our plate fruits and vegetables at every meal,” as the Dietary Guidelines for Americans, developed by nutrition experts, recommend. One way we can strive to meet these recommendations aimed to lower risk of many chronic diseases, is to disguise them in foods we already enjoy, or by substituting a part of our meal with a veggie, such as zucchini noodles for pasta (see recipe below). There are many creative ways to do this, and you can find some ideas listed below!
- Instead of noodles, change up your favorite spaghetti recipe by putting the sauce on cooked spaghetti squash!
- Puree steamed cauliflower into mashed potatoes, to increase the variety of vitamins and minerals, with fewer calories!
- If you aren’t a fan of vegetables, puree vegetables into a powerful disguising sauce, such as the tomato sauce you use to make spaghetti, lasagna, or even pizza! Examples include: steamed carrots or sweet potato, stir fried peppers, onions, and/or mushrooms.
- Find a local farmers market, and make a point try a new vegetable each week!
On Wednesday, October 18th, from 11:30am-12:30pm, join Registered Dietitian Ruth Lahmayer Chipps, MS, RDN, CD, at Black River Memorial Hospital for a Harvest of the Month recipe demonstration featuring zucchini. Taste tests and recipes will be provided.
Featured Recipe: Zucchetti (Zucchini Spaghetti)
- 1 medium zucchini , washed
- 2 tsp olive oil
- 2 cloves garlic , peeled + finely minced
- 2 tsp basil pesto (www.JacksonInAction/recipes)
- 1 Tbsp. sour cream
- ½ c. fresh or frozen peas
- salt and pepper
- 1 Tbsp. Parmesan cheese, grated
- ½ c. fresh spinach leaves
- Grate zucchini using a grater with large holes or better yet, use a “spiraling” device.
- Heat skillet with 2 t. olive oil and sauté gently with 2 t. garlic (do not overcook)
- Stir in the pesto, 1Tbsp. sour cream and ½ c. peas (or other vegetable)
- Serve on bed of fresh spinach and sprinkle with 1Tbsp. Parmesan cheese.