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Easy Tips for Getting More Veggies and Whole Grains on the Table

By: , – Nicki Sizemore
8/23/2011 10:00 AM   :  23 comments   :  9,608 Views

Editor's Note: I met Nicki Sizemore while we were working on some new videos for the site earlier this summer. She's a new culinary instructor and food stylist and writer who's also a new mom. Nicki is passionate about healthy living--her whole face lights up with enthusiasm when she talks food. I asked her to write a guest blog post for dailySpark. Enjoy!
 
We all know the benefits of eating more vegetables and whole grains, from shrinking our waistlines to warding off chronic diseases and cancer.  If like me you have a busy job and a family to feed, however, getting whole, unprocessed foods on the table every night can seem daunting.  Well, forget about falling back on processed foods or take-out!  With these simple tips, you can throw together quick and delicious meals from scratch that are brimming with veggies and whole grains, any night of the week.
 
Plan Ahead
We’ve all done it—purchased an armload of produce at the market with no idea of what we’re going to make, only to watch it wither away, untouched, as the week passes.  One way of ensuring that all of the produce you buy actually makes it to the table instead of ending up in the compost heap is to plan out the dishes that you’re going to make throughout the week ahead of time, either before shopping or right after you get home.  It only takes a few minutes, but it will increase your chances exponentially (at least that’s my calculation) of actually eating your vegetables. 
 
You can get as detailed with this as you want (“stir-fry with sautéed eggplant, spinach and cashews on Monday”) or keep it general (“stir-fry one night, pasta one night”). 
 
Then, when you get home on Wednesday night, instead of looking in the fridge and seeing a whole bunch of random stuff, but nothing to make (you know what I mean), you’ll know instantly that you’re making a frittata with the fingerling potatoes and mustard greens, and you’ll get right to work instead of picking up the phone for pizza. 
 
Wash Your Greens
As food writer and activist Michael Pollan asserts, “Eat mostly plants, especially leaves.”  Green leafy vegetables such as spinach, Swiss chard, kale, collard greens and salad greens are packed with nutrients and antioxidants.  Lucky for us, they’re also perfect for busy schedules.  Leafy greens are super easy to prep (they can either be served raw or cooked), they store well in the refrigerator, and they’re delicious to boot.  To make sure that those greens actually make it to your plate, get them washed right when you get home. 
 
Not only will washing and storing them properly help them to last longer (this is critical for folks like me who are only able to make it to the market once a week), but they’ll also be ready to use once dinnertime rolls around (and trust me, the difference between a clean bunch of spinach and a dirty bunch of spinach come Tuesday night can be the difference between salad or, well, no salad). 
 
For hardy greens such as kale, chard, dandelion greens and collards, wash the leaves well under cold running water or in a large bowl of cold water.  Pat the leaves dry on a kitchen towel (or let them air dry while putting away the rest of the groceries, like I do), then roll them up in paper towels and store them in a reusable plastic bag in the fridge. 
 
For tender greens such as lettuce, arugula and spinach, swish the leaves around in a big bowl of cold water, then dry them in a salad spinner or let them air-dry on a kitchen towel.  Wrap them in paper towels and store them in the same way as above.  In this way, your greens will last anywhere from 3-6 days the fridge.  It might take a bit of work when you get home from the market, but come dinnertime, the greens will be ready to sauté with olive oil and garlic for an easy side dish, or to throw in a soup or toss in your salad bowl.  On that note…
 
Make Your Own Dressing
Now that you’ve got all those beautifully washed salad greens, don’t let them go to waste (and believe me, if they’re washed and ready, you’ll be much less likely to ignore them)! 
 
Try to eat a salad with a meal or as a meal at least once a day.  Store-bought salad dressings are often filled with preservatives, sugar and salt, so save the expense, and whip up a batch of homemade dressing to use throughout the week. 
 
It’s not only healthier, but it tastes better and takes only minutes to make.  With washed greens and dressing in the fridge, your salad can practically make itself.
 
Garlic-Balsamic Vinaigrette
This super-simple vinaigrette is delicious on salads or drizzled over cooked vegetables or grilled fish.
 
  • 1 large clove garlic, peeled and smashed
  • 1 tablespoon Dijon mustard
  • 1 teaspoon honey
  • 1/4 teaspoon salt
  • 1/8 teaspoon freshly ground black pepper
  • 1/3 cup balsamic vinegar
  • 1/3 cup plus 2 tablespoons extra virgin olive oil
 
In a small bowl or jar, combine the garlic, Dijon, honey, salt, pepper and balsamic vinegar.  Let sit 5-10 minutes to let the flavors infuse.  Slowly whisk in the extra virgin olive oil (or shake it all up in a jar).  Store in a sealed container in the refrigerator for up to 5 days.  (The garlic flavor will intensify as it sits; if you prefer a milder flavor you can remove the garlic clove before storing.)  (Find the full recipe here)
 
Make Once, Use Twice
If you’re cooking up a batch of greens or any other vegetable, make a double batch, and use the leftovers in a different meal later in the week.  It won’t take you much longer than making a single batch, and you’ll save a bunch of time down the road (this can be a lifesaver on busy nights).  Best of all, you can transform the leftovers into something entirely new, so that those who suffer from leftover-phobia (ahem, my husband) won’t even know they’re eating the same thing twice.  Here are a few of my favorite “re-uses:”
 
Make a double batch of this… And use the leftovers in this…
Roasted vegetables Combine with cooked pasta or whole grains along with garlic, olive oil and grated Parmesan cheese; Toss in a salad with tender greens, shaved hard cheese and toasted nuts or beans; Use as omelet filling
 
Sautéed greens Layer in paninis with mozzarella, pesto and roasted red pepper slices; Stuff into chicken breasts with goat cheese; Add to whole grain salads (such as quinoa, farro or barley) with feta, walnuts, lemon juice and olive oil
 
Blanched green beans, broccoli or cauliflower Add to a stir-fry with beef, chicken or tofu and sesame seeds; Toss with cherry tomatoes, basil, goat or feta cheese, pine nuts and vinaigrette; Sauté with olive oil, garlic, red pepper flakes and tomatoes and serve over pasta, chicken or fish
 
Boiled, steamed or roasted potatoes Bake in frittata with eggs, cheese and any greens or leftover veggies you have laying around; Toss with olive oil, vinegar, Dijon mustard, sliced onions, capers, arugula and tuna or hard boiled eggs; Combine with sautéed greens, garlic, chile powder and cumin for taco filling.
 
 
 
Freeze Your Grains
While hardy whole grains such as brown rice, wheat berries, barley and farro take awhile to cook, the surprise is that they freeze beautifully and can be a lifesaver on busy nights.  As above, if a recipe calls for a hardy grain, make a double batch and freeze half in a re-sealable freezer bag (I’ll make a big batch on the weekend with the plan to freeze some and use the rest during the week).  On busy nights, you can then pull the bags out of the freezer and add the grains directly to stir-fries, soups or sautés, or defrost them quickly for salads.  With brown rice in the freezer, I can always throw together some version of fried rice with whatever vegetables I happen to have, along with scrambled eggs, soy sauce and sesame oil.  The farro or wheat berries can turn into a quick main dish salad with cubed apple, celery, gruyere and chicken, and barley adds nutty substance to a simple soup or frittata.
 
Stock Your Pantry
Lastly, stock your pantry with healthy, shelf-stable foods that are minimally processed.   These “back-ups,” as I like to call them, are crucial for those oh-my-gosh-I’m-starving-and-we-have-nothing-in-the-fridge moments.  These items can quickly be transformed into easy but healthy dinners, especially when combined with any leftover odds and ends lingering in the fridge.  My list of must-have “back-ups” includes:
  • Whole grain pastas and couscous
  • Canned tomatoes (for sauces, soups, stews)
  • A variety of canned beans (for salads, taco fillings, dips)
  • Good-quality canned fish such tuna, wild salmon and/or sardines (for sandwiches, salads, pastas)
  • Quick-cooking whole grains such as quinoa, millet and quick-cooking bulgur (for salads, side dishes, stuffings).
 
With these simple tips, it will be easier than ever to fill your plate with delicious, healthy foods, even on the most hectic of nights!
 
What are your best tips for getting more veggies and whole grains on the table--fast?
 
Nicki Sizemore is a freelance writer, food stylist and cooking instructor with a passion for sustainable cuisine.  Whether developing recipes, teaching cooking classes, entertaining friends, or buried in cookbooks on the couch, good food is always on her mind. Learn more about Nicki.


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Comments

  • 23
    This was a great blog. I have my salad spinner ready and thank you so much for the tip about freezing rice. I didn't realize you could do that. - 9/19/2011   2:50:48 PM
  • JSEATTLE
    22
    Thank you for some wonderful suggestions. I eat a lot of fresh vegetables, fruit and grains already, LOVE the tip on freezing grains! Dusting off my salad spinner right now. - 8/27/2011   4:24:58 AM
  • 21
    We used to share a house with the daughter of a California farmer. She taught us that you can make your salad ahead and keep it in the fridge. Don't put in the "soggy" ingredients - like cucumbers or cut tomatoes. Add those when you're ready to eat. But otherwise, it should be fine. - 8/26/2011   11:39:04 PM
  • 20
    Great article. Thank you! - 8/25/2011   11:19:50 AM
  • LJ1225
    19
    Great article ... good info and well organized with real life examples and a bit of humor. I hope I can now follow through with some of these ideas. THANKS. - 8/24/2011   6:37:09 PM
  • 18
    I am a big batch cooker, it makes life so much easier! More shelf stable ideas; from the Indian grocery, meals in a packet. Inexpensive, two packets, and you have dinner over rice and a lunch leftover. Trader Joe's has packet tuna with thai curry flavoring. Add some precooked veggies to the sauce and , again, dinner over rice. I almost never make a dinner that is just one meal, it's just as easy to create more and freeze for another day. - 8/24/2011   4:54:27 PM
  • 17
    Now, to just do it! - 8/24/2011   2:07:57 PM
  • 16
    Great ideas!! Now to put into practice!! - 8/24/2011   10:41:11 AM
  • 15
    Thank you for practical,doable ideas.
    I found this an excellent artivle, Nicki. I look forward to reading more.
    Nancy - 8/24/2011   7:13:06 AM
  • 14
    Great! All those recipes sound really yummy and easy to make. Also, only yesterday I was asking myself if it was ok to freeze grains... Now I know :-)
    Thanks! - 8/24/2011   3:51:10 AM
  • GAARAMA
    13
    Fantastic,thanks for the ideas. - 8/23/2011   11:36:05 PM
  • 12
    Thanks for the excellent ideas. Your combinations sound great! I love whole foods, but they can be quite simple, a little too often. I'll try these. - 8/23/2011   11:32:19 PM
  • 11
    This was a great article; it seems that we are committed to take care of the whole universe or run on their schedule and whim but in order to actually return and live at our happy weight we have to invest some mindful time into ourselves! Currently, I have no excuse and look forward to creating a simple plan that I may integrate into my life as a new carburetor of sorts.... I think that is what converts the fuel of our cars into energy..... I am trying to adopt a visual that forbids certain fuels into my body at all! :) - 8/23/2011   7:07:40 PM
  • RLM122812
    10
    I, like many other people, am surprised that you can freeze rice. I had really never thought of that idea before and since it takes forever to make rice it would be nice to just do it on the weekend when there's more time and then pull out portions from the freezer during the week for lunches or dinners. I am going to get started on this this weekend! Thanks! - 8/23/2011   3:11:21 PM
  • 9
    Thanks for the great ideas! I have always been a picky eater, but now am considering buying a salad spinner and trying different greens! - 8/23/2011   2:28:42 PM
  • 8
    Great blog, with excellent tips! Am now planning to freeze a double-batch of brown rice tonight and can't wait to try the other tips as well. - 8/23/2011   1:39:59 PM
  • 7
    Great. - 8/23/2011   1:38:41 PM
  • 6
    These are great tips to make meal preparation a lot easier. I am pleased to learn about freezing grains. Also, I appreciate the directions on how to save greens. Mine always wilt too soon.

    Great blog! - 8/23/2011   1:04:26 PM
  • 5
    Thank you for your article. I am a 65 year old retired school teacher. Being retired you tend to be on the go and come home for a quick sandwich. These ideas are such common sense and yet we just don't do them. I have printed your article out to put on my fridge and will use them. I am trying to lose weight and get in shape--to much coffee in the morning and sitting. Thanks again and keep writing! Please give someone you love a hug today--you and all the spark readers! - 8/23/2011   12:52:52 PM
  • 4
    WHY OH WHY have I never heard you can freeze these grains?!?!? Now life will be easier. I have had a terrible time waiting for whole grains to cook on a busy weeknight. - 8/23/2011   11:07:16 AM
  • 3
    I wasn't very good about eating vegetables until this summer. I joined a CSA and every week once I pick up my veggies I wash and chop all the ones I can put into a salad. I shove it in my salad spinner (it's a green OXO), spin it around and then shove it in the fridge where the salad will keep for up to 5 days usually. So, whenever my husband or I get home from work we have salad sitting there, waiting for us, requiring no preparation whatsoever. And we actually EAT all the vegetables rather than tossing them.

    I also buy shelled sunflower seeds and have either a container of crab meat or cooked salmon ready in the fridge. So, we shove some fresh salad in a bowl, sprinkle on some sunflower seeds, put on some meat and a little dressing and then have a gorgeous, healthy salad within minutes.

    My salad spinner is the best kitchen gadget I have bought in years. Any left over salad just stores right in and I can put it back in the fridge. - 8/23/2011   11:03:01 AM
  • 2
    Wow there are a lot of yummy-sounding "I could make that" recipes in here! And I had no idea I could freeze rice. Great tips, thank you! - 8/23/2011   10:39:12 AM
  • 1
    Great! I just bought my salad spinner this week. Thanks for the tips! - 8/23/2011   10:27:30 AM

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