Sneaking vegetables to boost nutrients

Color involves phytochemicals, which are naturally occurring components found in plant foods providing health benefits. Each color subgroup contains different nutrients. Incorporating a variety of colors is important, as these phytochemicals work together to optimize our nutrition, as well as provide an array of vitamins.

Use vegetables you already have in the house or shop in season to save money on fresh produce. If opting for frozen or canned, try to use no salt added or lower sodium varieties, and limit sauces, butter, or cheeses.

Have fun with adding vegetables to your meals, and be creative with your combinations!

Vegetable subgroups by color:

• Dark green: Includes broccoli, spinach, kale, and contains high amounts of vitamin K
• Red/orange: Includes tomatoes, carrots, pumpkin, sweet potatoes, squash, and contains vitamin A
• Legumes (beans and peas): fiber is the main nutrient, among folate and potassium
• Starchy: Includes corn, potatoes, green peas, green line beans, all containing potassium
• Other: Wide variety of nutrients available, includes zucchini, wax beans, green or bell peppers, avocado, asparagus, artichokes, Brussels sprouts, green beans

Use a variety or combination of these subgroups to meet daily recommended vegetable needs.

Recipes:

Cauliflower Macaroni and Cheese

Ingredients:

• 8 ¾ oz whole grain macaroni
• 1 pound cauliflower, cut into florets
• 4 Tbsp butter, chopped
• 1 medium onion, finely chopped
• 1/3 cup all-purpose flour
• 3 cups milk, skim or 1%
• 7 oz parmesan cheese, finely grated
• 2 Tbsp Dijon mustard
• 2 tsp fresh thyme leaves
• 4 slices bacon, chopped
• 7 oz 2% mozzarella cheese, shredded

Directions:

1. Preheat oven to 400 degrees F.
2. Cook pasta in boiling water until al dente, adding cauliflower halfway through. Drain and return to saucepan.
3. Melt butter over medium heat in large saucepan. Sauté onion for 3-4 minutes until tender. Add flour and cook for 1 minute. Whisk in milk until well combined. Cook, stirring constantly, until mixture boils and thickens. Remove from heat. Add 5.25oz Parmesan and Dijon mustard. Season. Toss with pasta, cauliflower and thyme.
4. Transfer to a baking dish and top with mozzarella and bacon. Sprinkle remaining Parmesan cheese over the top and bake for 20-25 minutes. Sprinkle with extra thyme leaves to serve.

*Recipe adapted from RecipesPlus on Yummly.com

Hidden Veggie Spaghetti Sauce

Ingredients:

• 2 Tbsp olive oil
• 2 onions, peeled and chopped
• 4 cloves of garlic, minced
• 1 28 oz can whole tomatoes
• Salt and pepper
• 1 tsp dried oregano
• 2 carrots, peeled and chopped
• 1 bell pepper, any color, chopped
• 1 zucchini, shredded
• A few handfuls baby spinach

Directions:

1. Heat oil in a saucepan with onions and garlic. Sauté until the onions begin to caramelize. Pour in tomatoes, toss in salt and pepper, oregano, carrots, bell pepper and zucchini. Simmer for about 20 minutes.
2. Stir in spinach and continue simmering as it wilts and heats through.
3. Puree the sauce with an emersion blender directly in the pot, or you may use a blender or food processor.
4. Serve over pasta of choice.

*recipe adapted from chefmichaelsmith.com

Pumpkin Pancakes

Ingredients:

• 1 cup oats
• ½ cup white whole wheat flour
• 1 tsp baking soda
• ¾ tsp baking powder
• Pinch salt
• 2 Tbsp brown sugar
• 2 tsp pumpkin pie spice
• 2 tsp cinnamon
• 1 tsp nutmeg
• 2 egg whites
• 1 tsp vanilla extract
• ¾ cup canned pumpkin
• 1 to 1 ½ cups club soda or milk of choice

Directions:

1. Preheat pancake griddle or skillet to 350 degrees F or medium heat.
2. Grind oats in a blender or food processor until they are the consistency of flour.
3. In a large bowl, mix dry ingredients. In a separate bowl, mix wet ingredients. Add wet ingredients to the dry ingredients and stir until combined. Let stand for a couple minutes.
4. Spray preheated skillet pan or griddle with cooking spray.
5. Pour about ¼ cup of batter onto the pan to form a circle. Let cook until bubbles begin to form on batter's surface. Flip and cook the other side when bottom is golden, about 1 minute.
6. Repeat with remaining batter. Serve with toppings of choice.

*Recipe adapted from livelytable.com

Zucchini Chocolate Chip Muffins

Ingredients:

• 1 cup all-purpose flour
• 1 cup whole wheat flour
• ½ cup brown sugar, not packed
• 1 1/8 tsp baking soda
• 1 tsp vanilla
• 1 tsp salt
• ½ cup mini chocolate chips
• 1 egg, beaten
• 2 Tbsp melted butter
• 1 cup apple sauce
• 1 ½ cups shredded zucchini

Directions:

1. Preheat oven to 325 degrees F. Prepare muffin tins with cooking spray.
2. Combine flour, sugar, baking soda, and salt in large bowl. Mix well.
3. Add chocolate chips and stir gently to combine.
4. In a separate medium bowl, mix beaten egg, vanilla, melted butter, apple sauce and zucchini. Add to the flour mixture and stir to blend.
5. Pour batter into prepared muffin tins, about 2/3 full. Bake 25 minutes, or until a toothpick inserted comes out clean.
6. Cool for about 10 minutes before removing from muffin tins, then enjoy.

*Recipe adapted from https://www.skinnytaste.com/low-fat-chocolate-chip-zucchini-bread/

Resources:

• Todaysdietitian.com
• Livelytable.com
• Chefmichaelsmith.com
• Skinnytaste.com
• Yummly.com
• Health.gov

Courtesy: Shelby Miller, RD with Mercy Health

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