Make Veggies the Star

Adults should eat an average of two to three cups of vegetables per day depending on age and sex. Does this sound like a lot to you? If you are balancing a busy schedule, a tight grocery budget and often eating meals on the go, this may seem like a high bar to reach. I have found that making vegetables my main dish once per day helps me reach 2 ½ cups per day, which is the recommendation for me. 

At lunch, I do this by packing salads to take to work. Some of my favorites from our recipe collection are Zesty Whole Grain Salad, Summer Bounty Salad and Chicken Club Salad. Each of these packs up well and gets me at least half-way to my 2 ½ cups of vegetables per day. Generally, I eat the rest of my veggies as snacks and as a side dish at dinner. 

Soup can also be a very vegetable-rich main dish. I make soup nearly every week and keep a variety of soups in single-serve containers in my freezer. I will admit that I improvise soup a lot. I make soup out of the veggies that I have left in my fridge at the end of the week. Sometimes I use other leftovers such as herbs, potatoes, meat, beans and grains as well. This not only leads to a tasty meal, but also helps me prevent food waste and make good use of the food I have before I buy more. When I feel like using a recipe, one of my favorites is Vegetable Soup with Kale and Lentils

How do you make veggies the star of your meals? Please share your ideas in the comments or on our social media.

Take care!

Chicken Club Salad
Christine Hradek

Christine Hradek

Christine Hradek is a State Nutrition Specialist with Iowa State University Extension and Outreach. She coordinates ISU’s programs which help families with low income make healthy choices with limited food budgets. Christine loves helping families learn to prepare healthy foods, have fun in the kitchen and save money. In her spare time, Christine enjoys cooking, entertaining and cheering on her favorite college football teams with her family and friends.

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Jody’s Top Picks

Last week Justine started our series on our favorite Spend Smart. Eat Smart. recipes. Today I’m excited to share a few of my family’s favorites. I have to admit, it took me a bit to decide which ones I wanted to share. I have a number of them saved under My Recipes on the Spend Smart. Eat Smart. app. To save a recipe, just find it in the app and click the heart icon near the top. It will be saved in your My Recipes list for easy access. Here are just a few of my top picks.

Main dish: Tamale Pie– This one wasn’t hard for me to choose as my favorite. I tell everyone about this recipe and make it often. It is easy to make and has great flavor. The leftovers (if there are any) are good too! 

Salad: Chicken Salad-I often make this using canned chicken so it comes together quickly. It’s good for a quick lunch or supper.

Soups: Mexican Chicken Soup– My family eats a lot of soup and this one is a favorite. The ingredients are ones that I can keep on hand, so I can make it if I need a last minute meal. 

Desserts: Peanut Butter Balls-My 6-year-old daughter LOVES these. She asks to make them weekly. I like to make a larger batch and freeze them. We eat them for dessert and as snacks. 

Snacks: Berry and Greens Smoothies-I make a batch of these to freeze and we eat them for breakfast. I like to take one to work with me and have for a mid-morning snack. 

If you haven’t already downloaded the Spend Smart. Eat Smart. app, do it today and start creating your list of favorites!

Peanut butter balls
Jody Gatewood

Jody Gatewood

Jody Gatewood is a Registered Dietitian who enjoys spending time in the kitchen baking and preparing meals for her family. She does lots of meal planning to stay organized and feed her family nutritious meals.

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