This post is born out
of the realization that our family needs to eat more veggies. There are good
days, but there are days when the three carrot sticks at lunch and the sauce on
our pizza is the extent of our vegetable intake. I want to do better!
I know that we need to eat more vegetables, but this doesn't come easily for me. To assuage my guilt I lump fruits and veggies together in a group called "plants." Since fruits easily go down we eat a lot of them figuring that we are getting enough plants in our diets. That's not all bad. Some plants are better than no plants, but different parts of the plant are designed to perform different functions for the plant. The roots suck up water and nutrients from the ground. The leaves convert sun energy into food for the plant. The flower, the seeds, the stem and the fruit all have different nutrients based on their functions. In general vegetables contain more minerals than fruit (iron, calcium, zinc, magnesium, etc.) Fruit is also generally higher in sugar than most veggies. We need veggies as well as fruits (and more of them.)
I know that we need to eat more vegetables, but this doesn't come easily for me. To assuage my guilt I lump fruits and veggies together in a group called "plants." Since fruits easily go down we eat a lot of them figuring that we are getting enough plants in our diets. That's not all bad. Some plants are better than no plants, but different parts of the plant are designed to perform different functions for the plant. The roots suck up water and nutrients from the ground. The leaves convert sun energy into food for the plant. The flower, the seeds, the stem and the fruit all have different nutrients based on their functions. In general vegetables contain more minerals than fruit (iron, calcium, zinc, magnesium, etc.) Fruit is also generally higher in sugar than most veggies. We need veggies as well as fruits (and more of them.)
Enough with the
biology lesson, how are we going to get more vegetables into our diets? Well, here is
my plan:
1) Serve More.
Many times I excuse myself from serving an additional veggie if there is one in
the main dish(a casserole, pasta dish or soup.) That is the idea of a one dish
meal-one and done, but realistically there is not a whole serving of veggies in
the serving of the main dish. Heating up frozen mixed veggies alongside my
pasta dish is not going to kill me! And what if we had a lettuce salad and
green beans at supper? Or maybe carrots and broccoli?
2.) Cook More.
Most of my family can eat raw veggies, and so we do them almost every day for
lunch. That leaves out my baby. I need to cook more at night so that there are
always some for her the next day for lunch. It is also important to prepare
vegetables the way my family likes veggies. We are not a steamed family. We
like them pan fried or grilled, and I have just started oven roasting sweet
potato slices and broccoli. We eat more if they are cooked the way that we like
them.
3.) Prep More.
I recently discovered that my husband likes regular carrot sticks not baby
carrots. I agreed that they are more flavorful. The trick is having them washed
and cut ahead of time. A big bag of carrots or a head of broccoli does me no
good at 11:55, sitting whole at the bottom of the fridge. I need to take the
time to chop a week’s worth so they are a quick, convenient food.
I don't regularly
hide veggies in other dishes because I don't have a lot of extra time to puree
them. I also want my kids to be in the habit of choosing to eat veggies, but I
do add cauliflower to my frozen mashed potatoes because it is beyond easy.
4.) Bake More.
Pumpkin, rhubarb and zucchini bread or muffins are a way to get veggies in
breakfast without a fight. (That also maybe because I add a handful of
chocolate chips to my pumpkin bread!) The recipes are easy to double and tuck
away in the freezer to pull out as needed.
5.) Snack More.
Smoothies may not be the cheapest way to get vegetables down, but they are the
only way that my boys are eating dark leafy greens. I make a big batch and
freeze the leftovers as popsicles so we can eat them all week. I think that my
baby is going to be a salad eater, but she for now just gnaws on the leaves.
She will gladly take smoothie from a spoon or a straw (or even a popsicle if
she is going straight to the bath afterward!)
Everyone is crawling
on me at 5:30 waiting for Daddy to come home so they can eat supper. Snacking
on veggies and ranch makes this time a little more peaceful. My boys will sit
down with a bowl of frozen peas straight from the freezer. I don't get it, but
whatever floats their boat!
6.) Try More.
There are plenty of veggies that my family has never tried. We discovered last
year that we love asparagus. We tried Brussels sprouts, but they didn't do it
for us. I tried kale chips, but I think that I burnt them so I need to try it
again. Maybe we can order new side dishes at restaurants, or I can ask friend
who cooks different veggies to give me a few tips. We might find a few new
favorites if we just try.
7.) Load on More. Another
great option is to double the amount of veggies in the recipe. Adding an extra
cup or two of chopped or frozen veggies takes seconds, adds nutrition and makes
the soup or casserole go a little farther. A salad doesn't need to be just
greens. Shredded carrots, broccoli florets, diced red peppers, grape tomatoes,
and sprouts all dress up a salad and add more veggies to our diets.
Two Side Notes:
1.) Sugar Less. We have the ability to
outdo nature when it comes to sweetness. When we train minds, bodies and taste
buds to crave sugar at such great levels, it is hard to enjoy the flavor God
gave the sugar snap pea. Even the best vegetable tastes bitter next to the high
fructose corn syrup in a box of Mike and Ikes. (I am picking on a candy that
doesn't do it for me so that when I read this it is less convicting.) This is
one case where a spoon full of sugar does not help the medicine go down.
2.) Lead by example. My baby begs off my
plate. My bigger kids want what I am snacking on. It is up to me set a good
vegetable example! I say "Eat as I say, and not what I eat."
Well, it looks like I
have a lot of chopping to do. I had better get to it! I would love to know; how
are you eating more veggies?
This post is linked up at
Barn hop @ http://homesteadrevival.blogspot.com/
Health 2Day Wednesdays @ http://quickeasycheaphealthy.com/
I agree with the prepping. when I get home from the Farmer's Market or Supermarket I make a point to rinse everything, chop what needs to be chopped, take the grapes off the vine, chop the broccoli etc. and put into clear containers in my fridge. That way we always know what we have, it's easy for the kiddos to grab what they want and snacks are always available.
ReplyDeleteWe do the same with grapes too!
DeleteI realized today as I nearly ran out of broccoli 5 days before I planned that I should have added one more point to this post. BUY MORE!
I love all your tips, Tara! :) We do a lot of these same things... like serving another veggie even if there's one in the main dish (like a casserole). :) And my kids like frozen peas too! Funny. :)
ReplyDeleteA couple of friends on facebook said that their kiddos eat frozen peas too. It must be a kid thing!
DeleteWe're working on the same thing here. Pass the veggies!!!!
ReplyDeleteJust got our garden put in today so I hope some more great vegetables will be coming soon! Thanks for stopping by!
DeleteGreat ideas for getting more veggies in your diet! Thanks for sharing with Healthy 2Day Wednesday; come back next Wednesday to see if you were featured!
ReplyDelete