Make the Most of Your Veggies this Summer!

It’s no secret that eating vegetables can help us stay healthy. How can you maximize the value and variety of your vegetables? We would like to share six of our favorite tips to maximize the benefits of vegetables and have some tasty fun in the process.

Roast Them

This brings out the natural sweetness of vegetables. You can roast one or a mix of them. Pair them with others with similar textures, such as bell peppers with zucchini or sweet potatoes with cauliflower. Be sure to cut them into same-size pieces so they’ll cook evenly. Toss with olive oil and seasonings. Bake at 400 degrees for 20 to 50 minutes or until tender.

Fire Up the Grill 

Grilling vegetables can ramp up the flavor with a hint of smokiness. Try making colorful kabobs with 2-inch chunks of zucchini, cherry tomatoes, bell peppers, red onion, and mushrooms. Grill for roughly 20 minutes, basting with a balsamic vinegar-and-mustard sauce, until tender. Don’t have skewers? Wrap them in tin foil. For a vegetarian meal, grill thick rounds of eggplant or portabella mushroom caps.

Pair with Fruit 

Fruit adds sweetness, which can complement the savory notes of vegetables. Try topping veggies with fresh or dried fruit. A few delicious combinations: dried cranberries with roasted Brussels sprouts or diced apples with sautéed kale. Or use fruit to jazz up your favorite salad, such as cubed watermelon tossed with arugula and feta cheese or strawberries with spinach and goat cheese.

Mix Veggies into Noodles 

Swap regular pasta for thinly sliced veggie “noodles.” Not only are they lower in calories, but they also add an extra shot of nutrients. You can use a special gadget called a spiralizer, or just slice zucchini, carrots, or sweet potatoes into thin strips. You can also make thin ribbons with a vegetable peeler. Sauté until tender and serve with your favorite pasta sauce. 

Cook Veggies with Eggs 

Vegetables turn eggs into a heartier meal. Toss them into an omelet, scramble, or breakfast sandwich, or bake them into a quiche or frittata. You can use any veggie, such as mushrooms, spinach, peppers, and tomatoes. Plus, the combo ramps up the nutrition: Research shows that eggs help your body take in and use healthy nutrients called carotenoids that are in vegetables.

Season Your Veggies 

Herbs and spices add flavor without a lot of salt or calories. Plus, they give you a dose of antioxidants. Dress cooked vegetables with a little olive oil or butter, then sprinkle on different seasonings. Try cinnamon, cumin, and chili on butternut squash and sweet potatoes; basil and garlic on spinach, tomatoes, and broccoli; and dill and lemon on carrots and green beans.

What are your favorite ways to dress up your veggies, & inspire new culinary experiences?  Have a great time exploring all the options, whether its roasting, grilling or snacking!