Adding More Vegetables to Your Table
Hide ‘n Seek
Some picky eaters rely upon a tried and true method: hide vegetables behind stronger flavored food. This is an excellent option to consume greens that might not be the most appetizing as a stand-alone item. One of the easiest ways to camouflage the taste and inject as many vegetables as possible is with a smoothie. This fall smoothie recipe will tickle the taste buds and help you get closer to that 2.5 cups of vegetables:
- 2 cups cashew almond milk
- 2 cups packed kale leaves
- 1 cup frozen pear chunks
- 1 cup frozen table grapes
- 1 small banana (4 ounces in the peel)
Combine all ingredients in a blender in the order listed. Blend until very smooth, around three minutes, beginning on low and slowly increasing the speed to high. Serve immediately.
Makes 1 quart or 2 moderate servings
For beginner chefs, cooking vegetables can be intimidating due to the different varieties and instructions for each type. But with a slow-cooker, all amateurs can be professional chefs! Find a recipe that has all of your favorite ingredients, including vegetables, and allow the slow-cooker to handle the heavy lifting while going about your day. When dinner time rolls around, the meal will be ready and, after smelling the delicious aroma for hours, you will be, too!
Texas Beef with Butternut Squash
Prep time: 25 minutes
Cook eight to 10 hours (low) or four to five hours (high)
- 1 ½-pound beef chuck roast
- 4 cups cubed peeled butternut squash (1 ½-inch cubes)
- 2 14 ½ - ounce cans fire-roasted diced tomatoes, undrained
- 1 ½ cups no-salt-added beef broth or water
- ¾ cup chopped onion (1 large)
- 1 4-ounce can diced green chiles
- 1 tablespoon ground ancho chile powder
- 2 teaspoons unsweetened cocoa powder
- 1 teaspoon ground cumin
- 1 teaspoon dried oregano crushed
- 3 cloves garlic, minced
- Snipped fresh cilantro
- Hot cooked polenta or hot cooked rice (optional)
Trim beef roast and cut beef into two-inch pieces. In a five- to six-quart slow cooker stir together beef, squash, tomatoes, beef broth, onion, chiles, chile powder, cocoa powder, cumin, oregano, and garlic.
Cover and cook on low-heat setting for eight to 10 hours or on high-heat setting for four to five hours. Sprinkle each serving with cilantro. If desired, serve with polenta or hot cooked rice.
Makes: 8 servings
The hottest vegetable of the moment is Brussel sprouts and these aren’t your mother’s recipes. These miniature cabbages are the shrimp of the leafy green vegetable world due to their diversity. Brussel sprouts can be roasted, grilled, baked, stir-fried, slow-cooked, fried and much more – all while retaining a delicious and relatively healthy offering. If you’re not quite sure about going raw, try a dish that complements the vegetable with a touch of sweetness and crunch.
Shredded Brussels Sprouts with Pistachios, Cranberries and Parmesan
Prep time: 15 minutes
Cook time 10 minutes
- 1¼ lb. Brussels sprouts
- 2 tsp olive oil, divided
- ½ yellow onion, diced
- ⅓ cup shelled pistachios, chopped
- ⅓ cup dried cranberries
- ⅓ cup grated Parmesan cheese
- ½ tsp ground pepper
- Salt to taste
Cut each Brussels sprout in half through the root, then slice thinly.
Heat one teaspoon of olive oil in a large skillet set over medium heat. Add the onions and cook, stirring occasionally, until the onions are soft, four to five minutes.
Add the remaining one teaspoon of olive oil to the skillet, then add the Brussels sprouts. Cook, stirring occasionally, until the Brussels sprouts are tender, but still bright green.
Stir in the pistachios, dried cranberries, Parmesan cheese and pepper. Taste and season with additional salt, if desired.
Transfer to a serving dish and keep warm until ready to serve.
Makes: 10 servings
Vegetables can have a bad reputation but they are essential to a healthy diet. Find the best way for you and your family to ingest them – whether hidden in a smoothie, with a fool-proof, slow-cooker recipe, by embracing the hottest trend of the moment or trying new recipes for fall vegetables – and you will hit the 2.5 cups of recommended vegetables every day!
Photos and recipes courtesy of The Bojon Gourmet, Midwest Living and Cookin’ Canuck Subscribe to our Blog via email