Almost daily we see some government study, USDA/FDA article and health/fitness guru of the moment telling us to include more vegetables in our diets. There is abundant evidence showing low-carb, low-starch foods help our bodies get fit, energy to work out, fight disease and stay healthy. Sometimes all people see in their minds is either steaming lumps of goo on a plate or mounds and mounds of bland, flavorless iceberg lettuce with oil/vinegar dressing.
Vegetables don’t have to be bland, boring and predictable. In my ‘Simple, Healthy, Fresh‘ cooking series, I create different ways to use vegetables, without salt, for visually appealing dishes that you can’t wait to dive into! Instead of falling back on unhealthy salt to pump up vegetables, create flavor in other ways: caramelizing, browning, using stocks, wine, herbs and spices. Include vegetables in where you wouldn’t have otherwise thought!
I will use my handy, dandy little food processor and process some root vegetables like celery, onion, carrot, bell pepper, garlic, for a sauce or filling. I’ve used them in tomato sauces, empanada fillings, hamburger and meatloaf fillings. Try processing other root vegetables for filings, such as beets, fennel, parsnip and turnip, rutabaga. The possibilities are endless.
Do include more leafy greens in other dishes; I’ve utilized different kales, spinaches, chards in pasta dishes, egg-based dishes, or wilted with bacon (or olive oil) and flavored vinegars and wines. Speaking of wine, i’ve baked and roasted vegetables in a splash of wine, for color and flavor. Try zucchini, squashes (crookneck, winter, acorn, butternut-all more diabetic friendly than the summer counterparts), potatoes (in moderate quantities).
You can increase your intake of vegetables, with a little creativity!
Brick ONeil 