12 Delicious, Easy Ways to Enjoy Vegetables

From a health standpoint, vegetables are a five-star food group: naturally nutrient rich;

better tasting than a vitamin pill; low in calories and fat; cholesterol-free and

packed with disease-fighting phytonutrients. To maximize your health with

vegetables, nutrition experts suggest at least 3 to 5 servings per day – in a rainbow

of colors. All types of vegetables can be nourishing and delicious – fresh, frozen,

canned and juiced. Here are a dozen daily ways to treat yourself to good health!

1. Broccoli and cauliflower: Versatile and very healthful – eat them raw (with dip if

you like) or cooked, in a salad or even a slaw.

2. Carrots: Sweet, crunchy, good for your teeth, eyes and

heart! Perfect raw (as a snack or salad) or cooked in a

stew.

3. Peppers: Green, red, yellow, orange or even purple!

Enjoy peppers in a salad, stir-fry, or casserole or as a

snack.

4. Spinach: A salad of baby spinach leaves with pears or

apples can turn anyone into a real spinach lover.

5. Onions: The zesty onion family (scallions, leeks and garlic, too!) offer some

powerful antioxidant nutrients.

6. Peas: Fresh, frozen or even canned, peas are a treat to eat and they are very

popular with small children.

7. Beets: If you’ve never liked beets, try them in a new way – like roasted, grilled or

lightly steamed in the microwave.

8. Sweet potatoes and yams: Switch the color of your usual baked potato and you’ll

get a lot more nutrients, along with great taste.

9. Mushrooms: Just a mushroom or two adds rich flavor to a casserole, soup, stew,

stir-fry or even a tossed green salad.

10. Leaf and romaine lettuce: Rule of thumb for a healthy salad – the darker green or

red the lettuce leaves, the more nutrients you get.

11. Green, yellow or purple beans: Like their pea ‘cousins,’ beans offer some fiber and

a little bit of protein, along with vitamins and minerals.

12. Tomatoes: Cooking increases the availability of some tomato nutrients – so enjoy