Pump up the Veggies, not just at lunch and dinner but at any-time! Take the best care of your health; you deserve it!
Boost antioxidants and fiber throughout the day. With a little creativity you can easily meet and surpass the American Heart Association’s recommendations of 4-5 servings daily (a serving is = 1/2 c cooked, 1 cup raw or 2c raw leafy greens) or the US Dietary Guidelines of 2-2 ½ c (cooked).
Read On for a few veggie-boosting strategies:
- Add sautéed kale or greens with eggs
- Blend mushrooms, asparagus, or leeks in quiche
- Double the celery & greens in smoothies
- Top a breakfast sandwich with arugula
Lunch/ Dinner Time
- Make your dish a salad with mixed raw veggies
- Add veggies in your wrap or sandwich
- Increase the portion size of your veggie side dish to 1+ cup
- Incorporate a meatless dinner weekly and focus on a tasty vegetarian recipe
- Pack double the vegetables in soups, stews, sauces, and to stir fry
- Add Spinach and carrots to your berry or chocolate low- fat milk shake
- Use butternut squash or zucchini in muffins
- Tweak your favorite carrot cake recipe by upping the amount of shredded carrots
- Try a red velvet cake recipe with red beets (see below)
Today there are a multitude of vegetables available year-round, which can meet everyone’s taste preferences. Enrich your daily food intake with essential vitamins and minerals. Pump up your daily Veggies, your heart will love you!
Red Velvet Cake Recipe (adjusted from All recipes and Southern Living)
- 1 cake 9 x 13 or 24 cupcakes
- 2 1/2 cups all- purpose flour
- 2 tsp. baking powder
- 1/2c white sugar
- 3 tablespoons unsweetened cocoa powder
- 1 tsp. baking soda
- 1 tsp. salt
- 4 eggs
- 1/2c extra virgin olive oil
- 10 oz pureed cooked red beets
- 1 tsp vinegar
- 1 cup low fat buttermilk
- 3/4c maple syrup
- 1tsp vanilla
1) Preheat oven to 350 degrees F. Line a 9 x 13 inch cake pan with parchment paper or paper cups for cupcakes.
2) In large bowl sift dry ingredients: flour, baking powder, sugar, cocoa, baking soda, and salt together. Set aside
3) In a second large bowl: Whisk eggs, then add oil, beets, vinegar, milk, syrup, and vanilla. Mix well.
4) Slowing add flour mixture stirring well after each addition, avoid over-mixing. Pour into sheet pan or scoop into cupcake liners.
5) Bake ~ 35 minutes for cake (~ 15-18 minutes for cupcakes) or until toothpick inserted into the center comes out clean
Frost with your favorite lite cream cheese frosting!