National Eat Your Vegetables Day is observed annually on June 17. Vegetables are an essential part of a healthy lifestyle. Each vegetable has its own nutritional content. When eating a diet consisting of the recommended amounts of fruits and vegetables, it may help lower the risk of heart diseases and type 2 diabetes. These diets may also help to decrease bone loss and protect against some cancers. The potassium provided may help prevent the formation of kidney stones. It is recommended by the USDA Dietary Guidelines for Americans, to consume 3 to 5 servings of vegetables per day.
The Aspire & Inspire members of the BSG June challenge were given topics to blog about. One of those options was to blog about National Eat Your Vegetables Day. Specifically, we were asked the following:
#1 - How do you get more vegetables into your diet?
A. I add veggies to breakfast. I’ll make myself a veggie egg scramble…basically a veggie
omelet but done into a scrambled egg. I’ll add onion, green peppers, mushrooms and
sometimes diced tomatoes.
B. I’ll cook and eat more veggie soup. It’s a great way to eat more veggies plus it all goes
into a single pot…easy on the clean up.
C. I’ll snack on veggies in between meals. When I buy carrots or celery, I will wash up a
bunch right away and store them on a Tupperware full of water. This helps them from
not drying out and they are also ready to eat and convenient.
D. I’ll make noodles with them…like Zoodles. I have made noodles with zucchini but have
not yet tried noodles out of carrots, sweet potatoes or beets.
E. Make lasagna using squash, zucchini or egg plant instead.
F. I’ll make chips using veggies. I really like kale chips, sweet potato chips and zucchini
and squash chips too.
#2 - What are your favorite or least favorite vegetables?
My favorite vegetable is probably zucchini. I make it into Zoodles, zucchini parm,
zucchini chips, zucchini pancakes, and let's not forget zucchini muffins and cake.
My least favorite vegetable is probably turnips.
#3 - Do you have any good vegetable recipes to share?
I recently found a new favorite recipe for Zucchini noodles.
Zoodles With Shrimp, Mushrooms And Tomatoes
• 4 medium zucchini
• 2 T butter
• 2 T olive oil
• 1/4 pound mushrooms, sliced
• 2 cloves garlic, minced
• 2 pinches crushed red pepper flakes
• 1 pint cherry tomatoes halved or quartered
• 1 pound uncooked shrimp, deveined and tails removed
• 1 handfull fresh basil, chopped
• 2 T grated parmesan cheese
• Splash of lemon juice
1. Make zucchini noodles using the 6mm blade (the largest blade with the triangular cuts). Set aside on a paper towel to drain while you make the sauce.
2. Melt the butter and 1 T olive oil in the skillet over medium high heat. When hot, add the mushrooms and sauté for one minute, then add the garlic and sauté together for 2 more minutes until the mushrooms have softened and released their liquid. Add one pinch of crushed red pepper and the tomatoes and continue to cook for about 4 minutes. Add the shrimp and cook until just done, about 3 minutes. Shrimp will turn pink. Do not over cook. If your sauce is a little dry you can stir in a bit more butter or olive oil.
3. When the sauce is almost done, heat a second large non-stick skillet over high heat and add the remaining tablespoon of olive oil. When the pan is hot, add the zucchini noodles, salt, a pinch of red pepper flakes and a squeeze of lemon juice. Cook quickly until noodles are soft, about 2 minutes, tossing frequently.
4. Plate the zoodles, by lifting them from the pan using tongs and arranging them on two plates. By lifting the noodles out of the pan you avoid adding any excess liquid that the zoodles have released. Top the zoodles with the shrimp, mushroom and tomato sauce and garnish with basil and parmesan cheese.
I also hated brussels sprouts until I found this recipe.
• 8 cups fresh Brussels sprouts (about 2-1/2 pounds)
• 1 cup sliced fresh mushrooms
• 1/4 cup packed brown sugar
• 1/4 cup cider vinegar
• 2 tablespoons butter, melted
• 1/2 teaspoon salt
• 1/2 teaspoon dried tarragon
• 1/2 teaspoon dried marjoram
• 1/2 teaspoon pepper
• 1/4 cup chopped pimientos (usually omit; I don’t usually have any)
• Preheat oven to 350°. Trim Brussels sprouts and cut an “X” in the core of each. Place sprouts in a steamer basket; place in a large saucepan over 1 in. water. Bring to a boil; cover and steam 9-11 minutes or until crisp-tender.
• Transfer to a 13x9-in. baking dish coated with cooking spray. Top with mushrooms. In a small bowl, combine brown sugar, vinegar, butter, salt, tarragon, marjoram and pepper. Drizzle over vegetables. Sprinkle with pimientos.
• Bake, uncovered, 15-20 minutes or until vegetables are tender.