Ask the dietitian: Tasty vegetables
By Masha Fox-Rabinovich, MA, RD, LDN, CDE, outpatient dietitian at Washington Adventist Hospital
Masha Rabinovich Fox
This year marks the Month annual national nutrition 41st, and the theme this year is, however, in my work as an outpatient dietitian, my clients often respond to sound recommendations for food choices with "Enjoy the Taste of Eating Right."
- How am I supposed to enjoy the taste of it?
- is it even possible for healthy food to be delicious?
My answer is, absolutely! There are so many ways to make healthy foods taste good. If you want to eat more vegetables, but no compromise on taste, keep reading.
First, choose fresh or frozen vegetables. Keep them handy. If they are out of sight, then they will be out of mind. Do not choose frozen vegetables that have added highly processed ingredients such as sauces and seasonings. These ingredients add flavor, but they also add unhealthy fats, sugar and sodium, turning the vegetables perfectly dense nutrients the options under-par health wise
. Q: What can I do to improve the taste of raw or cooked vegetables?
1) drizzle with extra virgin olive oil and sprinkle a spoonful of grated parmesan or cheddar cheese over the vegetables steamed. you might be surprised how much you enjoy the natural flavor of vegetables; while at the same time you add a monounsaturated fat healthy heart and a complete protein with a pungent taste.
2) Mix vegetables in savory recipes or starches. For example, adding a fresh leaf spinach bag to each batch of mashed potatoes I do. It is a simple additional step which adds nutrition and flavor. Make your potato puree recipe as you normally would. As you begin to crush, add the fresh spinach and keep mashing. Heat potatoes wither and lightly cooked spinach, and produce your signature mashed potatoes, but now with beautiful green spots throughout, and vitamins such as vitamins A, K, folic acid and other vitamins B added, added minerals such as manganese, copper, iron, calcium and potassium, and other trace elements. Experience with the addition of green colored vegetables and other dark green leafy most of your favorite recipes, such as casseroles, soups and stews and meat dishes.
3) Serve hot pasta and rice dishes more spinach uncooked fresh, arugula or other salad leaves. Green make for an ideal base layer for a hot dish starches, adding tons of nutrition on the air. Greater consumption of green leafy vegetables reduced the risk of type 2 diabetes, heart disease, obesity and other chronic diseases.
4) Increasing the number of types of vegetables served meals. offer both raw and cooked vegetables at the same meal. At lunch and dinner, your plate should be a "healthy plate." A healthy plate is the one half of non-starchy vegetables, one-quarter starches (grains such as rice, bread or pasta and starchy vegetables like potatoes, corn, or peas) and a protein quarter. Eat half a plate of one type of vegetable can be a bit overwhelming. Personally, I find it difficult to eat half a plate of any food. But a quarter plate of a cooked vegetable steamed, such as broccoli, cauliflower, Brussels sprouts, and another quarter-plate of raw vegetables - like a handful of cherry tomatoes and cucumber slices sprinkled with olive oil and balsamic vinegar - is not only feasible but also appeal both visually and in taste.
5) Enjoy scrambled eggs or omelettes with vegetables thrown in. Add chopped onions, peppers, mushrooms, tomatoes, and other vegetables you like. You will always have the rich taste of eggs, but with more flavor and nutrients. The variety of colors, flavors and textures that bring vegetables will add complexity to the dish that will taste good and look good (we eat with our eyes, you know!).
As National Nutrition Month comes to a close, remember to continue to integrate smart food practices into your daily routine all year. Small changes you make today and continue to stay with become habits that are key components of a healthy lifestyle.
Come back tomorrow for advice on how to enjoy healthy proteins! Do you have questions about food or dieting? Please share your questions in the comments section below.
0 Komentar