More Veggies Please… it’s good for you!


DOUBLE-UP VEGGIES

Make a new rule — two or more vegetables at your main meal. Serve them on the side, or add extra fresh, frozen or canned vegetables into recipes.

VEGETABLES HAVE HEALING POWER

Eat vegetables of various colors to help manage diabetes and its complications. Each vegetable has its own blend of vitamins, minerals and phytochemicals.

MAKE A VEGETABLE STOCK

Use extra vegetables from the garden and vegetables from your fridge before they go bad. Boil until mushy, then discard the vegetables. Cool the stock and freeze in containers to use later in soups, gravies and sauces.

MAKE THE VEGETABLES THE STAR OF THE MEAL

Cut a bell pepper or squash in half and remove the seeds. Stuff it with a vegetarian or meat sauce, or beans and rice, and bake it in the oven. Instead of a taco or tortilla shell, use a large piece of iceberg or romaine lettuce and make a lettuce wrap.

INCLUDE A VEGETABLE AT BREAKFAST!

Before cooking, grate raw carrots into oatmeal. Have sliced cucumbers or tomatoes on the side with your egg. Make a vegetable omelet.

VEGETABLE-BASED SMOOTHIES, OCCASIONALLY

Blended vegetables lose much of their healthful whole fiber, but they keep all their vitamins and minerals. An easy recipe is:

  • 1⁄2 to 1 cup of raw spinach

  • 1⁄4 small avocado

  • 1⁄3 cup milk

  • 1⁄3 cup plain yogurt

  • 1 teaspoon of lemon juice

  • Blend till smooth

SALADS WITH OR WITHOUT LETTUCE

Salads can be made with salad greens or try raw vegetables. Chop green, yellow and red peppers with a sprinkle of feta cheese. Chop broccoli, cauliflower and apple. Add your favorite salad dressing.

SNACKS ON THE GO

Eat mini carrots and mini cucumbers. An old favorite is still great, celery with Cheez Whiz or peanut butter.

Veggies with dip are always popular.

BUY LOCAL FARM PRODUCE

Grocery stores provide us with fresh vegetables all year round. In most communities you can buy local produce in the summer through fall, for the freshest flavor at a good price.

GROW YOUR OWN VEGGIES

If you do not consider yourself a gardener, plant a couple of zucchini or cucumber seeds in a warm sunny spot. Buy a cherry tomato plant for your garden or in a pot. Visit garden centers and ask which vegetables grow best in your climate.

If you do not have the space for a garden, ask about community gardens in your area.

Courtesy of DIABETES ESSENTIALS by Kelowna’s Karen Graham © 2020


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