March is National Nutrition Month, and this year’s theme is “Savor the Flavor of Eating Right.” I am taking this theme to heart, because I’m on a mission to get people to eat their vegetables — and to like doing it.
In the field of nutrition, experts may not always see eye to eye on issues such as the perfect amount and type of fat for optimal health or the ideal ratio of carbs to protein for weight loss. But there’s one thing we all pretty much agree on: Eat more vegetables! A body of evidence links eating more of these healthy plant foods to a laundry list of benefits, including lower risk of heart disease, certain types of cancer, diabetes and obesity. Yet, only 9 percent of us meet our daily vegetable goal of 2 to 3 cups per day.
One reason people don’t eat their veggies is because they simply don’t like the way they taste. Perhaps they were raised on boiled-to-death asparagus, boring nuked broccoli or bland steamed cauliflower. But we have moved way beyond this method of preparing vegetables. Today’s chefs and foodies are paving the way toward a new appreciation for humble vegetables — placing them at the center of the plate. And they’re proving that vegetables can be just plain delicious.
In honor of National Nutrition Month, I asked some of my favorite foodie dietitians to spill the beans on their best advice for making vegetables absolutely addictive. Try these tips all month long, and see if they work for you.
1. Roast vegetables to golden perfection. U.S. News Eat+Run blogger Marisa Moore, owner of Marisa Moore Nutrition, suggests spreading vegetables on a baking dish, drizzling them with a bit of your favorite oil and a touch of salt and pepper, and roasting them until they’re golden brown to create a sweet, caramelized crust that’s simply irresistible. “Try roasted cauliflower or broccoli, green beans or beets to start,” she adds.
2. Serve vegetables with a fabulous dressing or dip. One way to make fresh vegetables taste absolutely amazing is to serve them with a flavorful vinaigrette, dressing or dip. Jessica Crandall, a spokeswoman for the Academy of Nutrition and Dietetics, says, “I love to make my own dressing with blood orange olive oil, rice vinegar and herbs, then drizzle over cucumbers, cherry tomatoes, bell peppers and celery.”
3. Pile vegetables onto your favorite foods. Vegetables keep excellent company with some of our favorite foods of all time, such as lasagna, pizza and tacos. So, make the most of these foods, and pile on the veggies. Elana Natker, blogger at A Sprinkle of Sage, says, “My best tip is to put vegetables on a pizza. That’s honestly how I learned how to cook vegetables.”
4. Saute vegetables for maximum flavor. Take a lesson from other cuisines, such French, Chinese, Indian and Mediterranean, and saute or stir-fry your vegetables with a bit of good oil and a touch of spices or herbs for amazing flavor and texture. Nutrition expert Vandana Sheth suggests using different spice combinations for sauteing different types of vegetables, such as cumin, ginger and turmeric, with cauliflower, zucchini, eggplant or okra.
5. Create curvy vegetables. Spiralizing vegetables is the latest way to give boring vegetables a hefty punch of pizazz. By using a spiral slicer, you can turn vegetables into thin ribbons, which may be used in pasta, salads or stir-fries. Sarah Mueller, mom of four, and blogger at Lose, Mama!, suggests using a spiral cutter to turn sweet potatoes, zucchini, carrots, beets and numerous other colorful veggies into “noodles,” which may be sauteed with a little cooking spray, salt and pepper. “Serve in the place of pasta, rice, or anything,” she adds.
So, find your way into the kitchen, and fall in love with vegetables. Your mind, body and soul will thank you for it.
More from U.S. News
7 Reasons to Choose a Plant-Based Diet
9 Foods That Can Keep Your Brain Sharp
11 Winter Produce Picks That Pack a Health Wallop
5 Tips for Making Vegetables Addictive originally appeared on usnews.com
