Title : Tips to enhance your Vegetable Consumption
Tips to enhance your Vegetable Consumption
At This particular point This particular’s indisputable in which we all need to eat our vegetables. So here are 14 ways toincrease the amount of veggies in your diet.
1. Join Something: How about joining an organic buying club or a Community- Sponsored Agriculture (CSA) program to support a local farm in addition to get a share of the produce? Along with green markets, these programs offer easy ways to access locally grown foods. You can start by sharing a membership with neighbors in addition to alternating pickups. Go to www.localharvest.org in addition to put in your location to find a club in your area, or try one of the following:
– https://www.ams.usda.gov/
– www.eatwellguide.org to find food in which is usually healthful, humane, better for the environment, in addition to in which supports family farmers in your neighborhood in addition to when you travel.
– https://www.ams.usda.gov/
Grow Your Own Vegetables or Start a Community Garden: A great way to get locally grown, healthy produce is usually to grow your own. Depending on where you live, you’d be surprised at how many different types of vegetables you can grow right in your own backyard. Here is usually a checklist to help you start a Community Garden: http://www.letsmove.gov/
Starting Up:
According to Craig Jenkins-Sutton, owner of Topiarius Urban Garden in addition to Floral Design (www.Topiarius.com), there are four steps to creating an urban vegetable garden:
– Choose the site: Make sure the spot you choose gets at least six hours of sunlight each day. Preferably the location will also have easy access to water in addition to be protected through strong wind.
– Assess in addition to build the soil: Testing the soil to understand what This particular needs is usually an important step. Many garden centers have test kits you can purchase due to This particular purpose. Use the results to guide you as you make the appropriate adjustments. The soil in many urban areas may contain contaminants. If This particular is usually the case, This particular might make sense to build raised beds in addition to bring in organic soil.
– Identify sources for seeds or plants. This particular is usually becoming much less difficult as many seed companies are offering so many options. Purchasing starter plants is usually still a bit more difficult. Try asking at local farmers markets in addition to garden centers, or research local garden clubs, many of which have spring plant sales.
– Research in addition to locate organic gardening products for both pest control in addition to fertilizer. Please understand in which many of these products will have application warnings in addition to can still be harmful.
Here are a few additional web sites to review:
– Burpee (www.burpee.com): A family-owned gardening in addition to seed company in which’s been around since 1876.
– Renee’s Garden (www.reneesgarden.com): Seeds in unique packets, including watercolor fronts in addition to planting instructions. Also sells organic seeds.
– Planet Natural (www.planetnatural.com): Provides quality natural in addition to organic products, including fertilizers, seeds in addition to gardening equipment.
– Seeds of Change: (www.seedsofchange.com): Extensive range of open-pollinated, organically grown, heirloom in addition to traditional vegetable, flower in addition to herb seeds.
– Smith & Hawken (www.smithandhawken.com): High-quality yet expensive gardening products.
– Garden’s Alive: (www.gardensalive.com): Environmentally responsible pest control.
– Organic Gardening (www.organicgardening.com ): Info in addition to tips about soil, landscaping in addition to growing your own vegetables.
2. Chop This particular Up in addition to Have This particular Ready: Cut up vegetables such as onions, broccoli, peppers in addition to asparagus in advance. Put them in pre-portioned baggies or containers in addition to store them from the fridge. You can put veggies in any dish you make: scrambled eggs, sautéed chicken or beef, in addition to on any sandwich. If you don’t like raw vegetables in which’s fine. Cook them in a bit of oil until you find the taste you like. in which’s key – doing sure in which you use vegetables you enjoy.
3. Not Too Many Starchy Veggies: Watch your intake of starchy vegetables, they’re carbsthey can be high in calories in addition to not have same impact. Examples include: corn, peas, potatoes, , in addition to sweet potatoes.
4. Restaurant Ordering: We eat out a lot, in addition to we can easily add more vegetables to our restaurant food with the following tips:
– Check out the menu online before you go so you know what types of veggies the restaurant has on hand. Pick a few in which you like; you can even call in addition to ask how they’re prepared. Try to get the kitchen to make them just how you like them.
– Top all your dishes with finely chopped (cooked or raw veggies). For instance, if you order a grilled chicken sandwich, you can asked for chopped (raw or cooked) broccoli on top.
– Include veggies in your dishes whenever possible. For instance, when you’re ordering an omelet.
– Ask if they have a vegetable soup.
– Ask for steamed vegetables as a side dish.
– If you’re dish comes with two “sides,” ask For two main servings of veggieseither two of the same or two different ones.
5. Partially Prepared: Buy bags of pre-washed lettuce (try for organic), broccoli in addition to cauliflower florets, or pre-cut mixed vegetables. Check out the salad bar to stock up on different pre-cut veggies. Yes, This particular can be more expensive, yet This particular still costs less (in addition to is usually a lot healthier) than ordering through a fast-food restaurant. You can also try veggies in which don’t require too much preparation, such as baby carrots, celery in addition to cherry tomatoes.
6. Put Them in Front: Most people put their vegetables out of sight from the vegetable crisper drawer of the fridge (which provides increased air circulation in addition to minimizes drying) to keep them fresher longer. yet the problem is usually in which you can forget you have them, which defeats the entire purpose. Keep them where you can see them to ensure in which you can grab them on the go for a snack in addition to remember to use them when you’re preparing a meal.
7. Buy Garlic in addition to Fresh Herbs in addition to Spices: Learn how to cook your vegetables with flavor. Seek out fresh herbs such as basil, dill in addition to parsley, in addition to spices such as oregano, salt, pepper, curry powder, cumin in addition to especially fresh garlic. Not only does garlic make almost anyvegetable taste amazing, This particular’s an excellent source of manganese, a very not bad source of vitamin B6 in addition to vitamin C in addition to a not bad source of selenium. Chopping garlic releases the enzyme in which activates its phytochemicals. Cooking This particular too much, however, destroys in which enzyme, so chop garlic in addition to let This particular rest for about 10 minutes while you prepare different ingredients, then add This particular toward the end of the cooking process.
8. Learn to Cook Great Veggies: There are several databases in which offer healthful vegetarian (in addition to vegetable) recipes, in addition to they’re free online.
– Allrecipes.com (www.allrecipes.com): Go to the search box in addition to put in” healthy” in addition to “vegetarian” or “vegetables.” Or you can click on the Healthy Living tab on the left. The site also has an Ingredient Search, so you can pick your favorite veggies in addition to get recipes to match. All recipes are submitted by users in addition to include ratings in addition to nutritional information.
– Myrecipes.com (www.myrecipes.com): Provides recipes through magazines in addition to cookbooks you love in addition to trust, including Cooking Light, Southern Living, Sunset, Coastal Living, Real Simple in addition to Health.
– Food Network ( www.foodnetwork.com): Click on the Healthy Eating tab on the top navigation bar.
– EatingWell (www.eatingwell.com): A Vermont-based Web site in addition to magazine.
– Epicurious.com (www.epicurious.com): Go to the Recipes & Menus tab in addition to select Healthy.
– Centers for Disease Control in addition to Prevention You may be surprised to find in which This particular government agency carries a pretty neat recipe finder. You pick the vegetables in addition to/or fruits in addition to the meal type in addition to presto This particular shows you recipes.
– Vegetarian Times (www.vegetariantimes.com). Also, you can get the Vegetarian Timesstarter kit at www.vegetariantimes.com/2007/
– Veggie Life (www.veggielife.com): Find veggie-friendly restaurants in addition to recipes.
9. Learn the Vegetable Seasons: Generally speaking, you’ll get more veggies for your dollar when them buying in season: https://snaped.fns.usda.gov/
10. Frozen vegetables: They’re still not bad in addition to easy to quickly prepare. This particular’s not fresh or nothing. Frozen vegetables retain most of their nutrients, so they are a fast alternative for people who have trouble keeping their fridge stocked with fresh. Look for frozen spinach, bell peppers, asparagus, peas, broccoli, mixed vegetables in addition to green beans.
11. Experiment:
– Eat Chinese or Indian, yet make sure to order your veggies steamed, in addition to get brown rice.
– Make a big pot of delicious veggie soup. This particular’s easy.
12. Have a Green Smoothie: There are some great green smoothie recipes as well as store-bought veggie smoothies. Make sure when purchasing to check the labels in addition to make sure they are clean –meaning just veggies in addition to/or fruit – nothing else.
13. Discover the Tricks of the Trade: Learn about the dirty dozen to ensure in which you know when you definitely should be buying organic. See: www .foodnews.org/fulldataset.php.
14. Serve with Style: Presentation does matter. Dress up your vegetables; don’t just toss them on the plate. in addition to use a variety of colors for visual interest. See the following tips:http://www.dietdetective.com/
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