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Your Health Blog

    Eat Your Veggies!

    Carolyn Burns, RD Deaconess Weight Loss Solutions 05/31/2018
    The farmers have been busy in the fields this spring, and their hard work is beginning to show as vegetables ripen. Soon, road-side stands and farmers markets will be brimming with people anxious to purchase their fresh seasonal vegetables. But what about the people not excited for fresh produce season?

    There are many people who for one reason or another will not eat vegetables. Yes, most of the non-vegetable eaters have heard the slogan about eating “5-A-Day.” Many know the importance of eating a rainbow of colorful vegetables and fruits daily, but knowledge and action are quite different.

    Before I continue, I want to let you know I am going to focus on reasons people don’t eat vegetables and provide helpful tips on initiating the intake of vegetables. If you are in a hurry and you like your veggies, you may want to skip to the recipe section at the end of this blog.

    Below are 3 reasons why some people say they won’t eat vegetables followed by some helpful tips that might convince you to give broccoli another chance.  

    1. Vegetables cost too much money. 
    • When vegetables are “in season” they cost less. This handy chart shows when specificvegetables and fruits are in season here in Indiana. Use this list to help lower your grocery bill.
    • Find the best deal. Use an app, website, or weekly sale ads to identify which store has the lowest price on the vegetables you and your family will eat. I currently use an app called Flipp. It shows me sale ads from local grocery stores without having to visit each store’s website separately.
    • Plan meals/snacks ahead of time. Having a meal plan for the week will make grocery shopping easier and less expensive. Find the vegetables that are in season or on sale, and identify multiple ways to use those vegetables.
    • Don’t waste your produce. When making your meal plan, remember to utilize the most perishable vegetables first. You won’t save any money by throwing carrots in the trashcan. If you realize the food will be rotten before you can eat it, freeze it! Make a vegetable soup, pasta sauce, or other recipe.
    • Buy from your local farmers. Purchasing food from the local farmers market supports your farming community, provides you with fresh produce and some competitive pricing.

    The following is a calendar for local farmers markets in Evansville and Newburgh for 2018:

    Downtown Evansville Farmers Market
    • Every Friday from 8 AM to 1 PM; May 18 through September 28
    • Located at the corner of 3rd, 4th & Bond Streets; across the Lloyd Expressway from Willard Library and Berry Global Inc.
    Franklin Street Bazaar
    • Every Saturday 9 AM to 1 PM; Mid-June through Mid-September
    • Located on Franklin Street in Evansville
    Historic Newburgh Farmers Market
    • Every Saturday from 8 AM to 12 Noon; May 25 through September 21
    • Located at The Edgewater Grille parking lot at the corner of State and Water Streets
    2. It’s a texture thing.

    Some family members don’t like the taste of raw vegetables. Others dislike cooked vegetables. Simple solution – start with the type (raw or cooked) that you do like then try that same vegetable a different way.
     
    Some families have a person unable to chew raw vegetables due to dental or other health issues. A food processor or blender would be useful to have on hand for these families. Vegetables that have been pureed or processed into a vegetable drink will provide needed nutrients in a tolerable form.

    Many people find that roasted vegetables are far tastier.  Toss veggies in olive oil and seasoning, and then roast on an oven sheet at 400 degrees (until they start lightly browning) can be a delicious alternative for many veggies.
     
    3. Vegetables are boring.

    Some people are simply tired of eating the same vegetables fixed the same way over and over and over again. If you have vegetable burn out, then look at the recipes below for some inspiration.
     
    The health benefits of eating vegetables are well documented. The resistance to eating vegetables is also well documented. Regardless of the side you occupy, I encourage you to try a couple of the recipes below. They will provide all you vegetable-lovers with new way to fix your vegetables at meals that will lead to a mouthwatering experience every time. The recipes will also offer those of you that don’t like vegetables a new delightful experience as you sample the various veggie recipes.

    If you are still not sure about trying a new vegetable recipe at home, try taking a vegetable dish to the family reunion to try this summer. You may just be surprised at how well you like it and how other family members receive it.  
     
    The vegetable recipes below have been chosen due to ease of preparing and lower caloric intake per serving. 

    Best Fresh Tomato Salsa
    Cool Summer Cucumber & Tomato Toss
    Tomato Mozzarella Salad
    Cherry Tomato Corn Salad Recipes
    Grilled Cauliflower Wedges
    Sensational Foil Pack Vegetables
    Grilled Asparagus Salad
    Garden Fresh Summer Vegetable Salad
    Roasted Broccoli
    Seasoned Green Beans
    Cilantro-Lime Pasta Salad

     
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