10 tips to eat more vegetables

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Not always easy to eat well. You can, of course, go looking for new recipes, but there are also simple tips to eat better without complicating the existence. Here are 10 tips that should help you.

1. Serve them as is. Every day, at dinner, put a plate of raw vegetables on the table, such as cucumbers, tomatoes, carrots, celery and peppers. Serve with a dip, varying the recipe: salsa, herb sauce, vinaigrette, milk sauce and blue cheese blended. As everyone appreciates the freshness and crunchy raw vegetables, it’s a safe bet that there will be nothing left in the plate.

2. Serve them in salad. A handful of bagged greens, a few cherry tomatoes, slices of cucumber or apple, and here’s a healthy and delicious salad ready in minutes. It’s a good way to start the evening meal.

3. Roast them. Most vegetables gain in flavor when roasted in the oven with olive oil, vinegar, salt, pepper and garlic. In summer, serve mushrooms, zucchini, tomatoes, onions and peppers, winter, root vegetables: parsnip, turnip, beetroot, carrot. potato, etc.

Cut the vegetables into large pieces first, roll them in the oil, vinegar and seasoning mixture to coat them well, put them in a roasting dish, and cook them over medium heat. at 40 minutes, depending on the thickness of the pieces. Choose vegetables that have the same texture and make sure that the pieces are evenly sized to cook evenly.

4. Make soups. Pureed vegetables such as potatoes, carrots, squash, cauliflower or broccoli (to name a few, but there are many others) will give a creamy and comforting soup.
The recipe is simple: in a medium saucepan, sauté 1 cup finely chopped onion in 1 tablespoon vegetable oil until onion is cooked. Cook the other vegetables and put them with the onion in the blender or food processor, and puree until the mixture is smooth. Put the mash in the pan and dilute with broth or skim milk. Warm, season and serve.

5. Make them jump. Sautéed vegetables are usually very tasty. Choose one that the whole family likes and cut it into bite-size pieces. Heat a skillet or a small wok at high temperature, add olive oil, then the vegetable pieces, and cook while stirring constantly. At the end of cooking, add seasonings of your choice (for example, salt, pepper and thyme, or soy sauce and sesame oil), stir one last time and serve. It’s as simple as that.

6. Make a sauce. You can make fabulous raw or cooked sauces or salsas with tomatoes, onions, peppers, mushrooms and green vegetables, prepared separately, together, or mixed with other vegetables. Serve the sauce on chicken, pork, pasta or any other dish of your choice.

7. Put them in an omelette. Most vegetables can be part of an omelette, especially when you add a little grated cheese. Onion, pepper, tomato, mushroom and potato come naturally to mind, but there are many others.

8. Grate them and add them to ground meat. Burgers or meatloaves will gain in flavor and nutritional value. Grate finely the equivalent of a cup of carrots, zucchini, peppers, mushrooms, spinach or other green vegetables, not to mention onions, and add them to your meat preparation before cooking.

9. Serve them in stuffing. Stuff a chicken, garnish large pieces of vegetables in a roast chicken, or roll them in pork, beef or chicken fillets.

10. Adapt your recipes to include them. Add chopped and cooked spinach or grated carrots in your lasagna sauce. Increase the amount of vegetables and reduce the amount of meat you normally use in your soups, casseroles or casseroles. Or add cooked vegetables and beans to ziti, stuffed manicotti or other pasta dishes.

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