Adding Vegetables to your Meals

It may be cold and cloudy outside, but that doesn’t mean your meals have to be boring and dull.  Spice up your winter meals by adding a variety of veggies. Thanks to frozen and canned veggies, you can eat your favorite vegetables all year-round. Check out these tips for turning your winter meals from glum to yum!

Breakfast

Start your day off the right way – with vegetables.  Try adding spinach to your scrambled eggs or folded in an omelet with tomatoes, onions, and peppers. Enjoy the eggs with whole grain toast.  Or make a breakfast burrito using corn tortilla and a couple tablespoons of salsa.

Soups

Keep your body warm and healthy by adding lots of veggies to your soups.  Butternut squash makes a thick, hearty soup when you simmer and puree it with chopped carrots, celery, and a low-sodium vegetable broth. Get in some protein with this Lentil, Mushroom, and Swiss Chard soup or get zesty with a fun Taco Soup. Soups can easily be saved for later by freezing the leftovers.

Sides

Your side dishes do not have to be boring. Mixed veggies can bring more color and flavor to your meal. Try this Vegetable Dirty Rice for whole grain goodness or sauté spinach and garlic to add to a pasta.  

Bonus Tip: All Forms Count!

Save time and money by buying canned and frozen veggies.  These types of veggies are just as healthy as the fresh ones. Make even healthier choices by buying low-sodium cans, and frozen vegetables without the cream or butter sauces.

Stocking Up on Veggies during the Winter

Have you eaten a variety of vegetables today? The good news is that all forms count which means canned, frozen, and fresh can help us reach our goal of eating more vegetables, and getting those important vitamins and minerals we need daily.

When fresh vegetables are not in season, canned and frozen forms are healthy, low cost, and convenient choices.

Canned veggies….

• Can be reheated quickly in a microwave and easily added to a meal.
• Are great used in soups, stews, salads, and casseroles.
• Can be stored safely for up to 2 years in your pantry. Stock up and have veggies ready whenever needed.  
• Choose “low sodium”, “reduced sodium” or “no salt added” canned veggies. Rinse canned veggies to reduce sodium even more.

Frozen vegetables ….

• Are flash frozen to preserve their best flavor and nutrition.
• Can be stored for several months in the freezer.
• Buy your frozen veggies plain and add your own seasonings. Watch for the added salt and fat that come with sauces.
• Prepare frozen vegetables quickly by steaming in the microwave, or sautéing in a small amount of oil and garlic on your stovetop.

During the year, watch for sales of canned and frozen vegetables in your local grocery stores. Buy store brands to save money. Discount stores will often carry store and national brands at reduced prices. After checking your home pantry and freezer, stock up when the prices are good.  

Need a new recipe for your favorite vegetable? Visit www.eatsmart.umd.edu/recipes/vegetables   for easy, low cost ideas.