Are veggies a "ya" or "na" at your house? There are so many different kinds of vegetables to try. Each one has a benefit to your health. Fruits and vegetables contain essential vitamins, minerals and fiber. They may even help prevent chronic diseases and certain types of cancer.
Do you know why fruits and vegetables are so colorful? Each is packed with vitamins and minerals, resulting in the vibrant colors. This is why is it SO important to give your body a wide range of colors. Each colorful veggie is full of valuable nutrients.
In the elementary schools we talk about fruits and veggies being little ninjas for our bodies. They work to fight off sickness and diseases. For example, Vitamin C (large doses found in:oranges, red peppers, kale, broccoli and strawberries) shorten the duration of the common cold, it also boosts your immune system (keeping you from getting sick in the first place). Ninja status right?!?
There are SO many ways to prepare vegetables. If you family doesn't enjoy one way, try another method and see if your results change.
• Fresh: no cooking method required (salads, veggie trays, with dip, etc.)
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• Roast: Chop vegetables into uniform 1” cubes. Combine with 1-2 tablespoons olive oil and herbs as desired. Put
on a baking sheet in single layer. Roast at 425ºF til tender, 10-50 minutes depending on vegetable. Stir occasionally.
Roasting brings out naturally sweet flavor of vegetables!
• Sauté: Heat a small amount of oil or water on low heat. Turn heat to medium-high and when pan is hot, add food.
Don’t over-crowd food. The goal is to create a crust around each piece of food in the pan so that it is browned and
crispy outside and tender inside. Do not over-stir.
• Steam: Bring water to a boil in sauce pan with steamer basket. Place vegetables in the steamer. Cover and steam
until tender (3-10 minutes depending on vegetable). If vegetables are green, leave lid askew to help retain color.
Season as desired.
• Grill/broil: Spray grill rack or broiler pan with cooking spray. Heat grill or broiler pan for 10-15 minutes. Add
cubed or sliced vegetables. Leave ¾ inch between food items to ensure even cooking. “Flip” vegetables only once
during cooking to sear. Use seasonings for flavor; add sticky sauces just before serving or pass sauce around table.
• Boil: Place cubed vegetables in large pot and add enough water or stock to barely cover. Cover and bring to low
boil over high heat; reduce heat and simmer until vegetables are tender. Do not overcook.
Trouble getting your kids to try veggies? Here are some tips to try...
Including your children in the process will make the vegetables more appealing and more enticing to eat.
Make veggies apart of every meal, fight off sickness and disease while tasting all the colors of the rainbow!
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