Vibrant Veggies

Vegetables are essential for a balanced diet and provide lots of vitamins and minerals as well as fiber. There are many reasons people do not get enough vegetables including worries about cost, purchasing, and preparation. Here is some information on how to make the most of veggies!

Where to Store Them

It is easy to toss fruits and vegetables wherever there is space in the fridge, but the “crisper drawers” at the bottom are designated specifically for produce! Get into the habit of putting vegetables in the right crisper drawer. Generally, vegetables should be kept in the high humidity drawer to prevent moisture loss and extend freshness…

Why does this matter? Several fruits are ethylene producing. This is an odorless gas that can cause premature spoiling of produce but is not toxic. Produce that is ethylene sensitive should be stored separately.

There are some exceptions to these storage guidelines. Mushrooms must be kept dry and should not go in either crisper drawer. Vegetables like winter squash, eggplant, potatoes, and tomatoes should actually be kept out of the fridge until cut or cooked.

How to Wash

Before you wash your vegetables, make sure to wash your hands, utensils, cutting boards, etc. Be sure to wash in between preparation of different kinds of vegetables as each vegetable can contain different types of bacteria. Ask yourself: Will the vegetable touch this surface? If the answer is yes, make sure it’s clean! Rinse with cool water rubbing gently to remove any visible dirt. Using any sort of soap or detergent is NOT recommended. These products can leave residue that is potentially harmful. Use a vegetable brush for tough skins. Even if you aren’t planning to eat the skin, wash it anyway before peeling. Anything that may be on the skin can easily be transferred to the inside of a vegetable. Dry with a clean cloth or paper towel.

Using Canned Vegetables

Canned vegetables are sometimes avoided due to the higher sodium content as most canned options contain about 300 mg (13% of what is recommended for one day). The good news is, there are low sodium options available. Rinsing canned vegetables with water for at least 30 seconds can reduce sodium even more. Canned vegetables are usually half the cost of fresh and may be even cheaper depending on the type!

Ways to Prepare and Enjoy

Lots of vegetables are great on their own, but there are also many creative and delicious ways to eat them!

·         Dip into homemade salad dressing, cucumber dip, or hummus.

·         Toss some veggies (like carrots, potatoes, squash and so many others) with olive oil and seasonings and toast in the oven until golden brown. You can also make kale chips this way!

·         Add them to your favorite breakfast staples like omelets, scrambled eggs, and smoothies.

·         Mix them into casseroles, soups, or pasta dishes.

·         Load your sandwiches or salads with as many vegetables as you wish!

Homemade Vegetable Chips vs Potato Chips

Homemade Vegetable Chips vs. Potato Chips?

Potato chips have a large amount of saturated fat and sodium. Although homemade vegetable chips are not a substitute for fresh vegetables they can add in a serving of vegetables to your diet without added sodium and less saturated fat.

Benefits of vegetables:

Vegetables have high vitamin and mineral content that are needed by the body. Vegetables also provide the body with fiber. There are two types of fiber, soluble and insoluble. Soluble fiber is important because it helps achieve a healthy weight, assists in controlling blood sugars, and can reduce cholesterol levels. Insoluble fiber helps maintain intestinal health and promotes healthy digestion. It is recommended to have 25-38 grams of fiber a day for the average person.

Why Choose Brussel Sprout Chips?

Eating vegetables that are in season can reduce food costs. Brussel sprouts are in season as the weather grows colder. Take advantage of the low prices and try brussel sprout chips!



Roasted Brussel Sprout Chips

Prep Time: 10 mins

Cook Time: 15 mins

Ingredients:

2 cups washed brussel sprouts (outer leaves)

1 ¼ tablespoon olive oil

¼ teaspoon garlic powder

¼ teaspoon onion powder

¼ teaspoon black pepper

Directions:

1) Pre-heat oven to 375 degrees

2) Remove the outer leaves from brussel sprouts, save the dense portion of the sprouts for roasted side dish

3) Toss outer leaves with olive oil, garlic powder, onion powder, salt and pepper

4) Lay out leaves, in single layer, on baking sheet

5) Place in oven for 15 mins, or until golden brown

6) Turn leaves over, after 7 minutes

OTHER OPTION: Try using the air fryer for crispness without added fat or limited amount of olive oil or vegetable oils. Try thinly sliced sweet potatoes also.

NUTRITIONAL INFORMATION: Serves 4, Calories: 59 Carbohydrates: 6g, Total Fat: 3.75g, Saturated Fat: .5g, Dietary Fiber: 2g, Protein: 2g.

References:

National Fiber Council

USDA Dietary Guidelines for Americans