Tips for Buying
- Buy fresh vegetables in season. They cost less and are likely to be at their peak flavor.
- Stock up on frozen and canned vegetables for quick and easy cooking in the microwave.
- Buy canned vegetables labeled "reduced sodium," "low sodium," or "no salt added." If you want to add a little salt it will likely be less than the amount in the regular canned product.
Tips for Handling
- Rinse vegetables before preparing or eating them. Under clean, running water, rub vegetables briskly with your hands. Dry with a clean cloth or paper towel.
- Keep vegetables separate from raw meat, poultry and seafood while shopping, preparing or storing.
Tips for Using
- Use a microwave to quickly prepare vegetables. White or sweet potatoes can be cooked quickly this way.
- Grill vegetable kabobs as part of a barbecue meal. Try tomatoes, mushrooms, green peppers, and onions.
- Keep a bowl of cut-up vegetables in a see-through container in the refrigerator so they are ready to use. Try carrot and celery sticks, red or green pepper strips, broccoli florets or cucumber slices.
- Shred carrots or zucchini into meatloaf, casseroles, quick breads, and muffins.
- Include chopped vegetables in pasta sauce or lasagna.
- Make a veggie pizza with toppings like mushrooms, green peppers, and onions.
- Use pureed, cooked vegetables such as potatoes to thicken stews, soups and gravies. These add flavor, nutrients, and texture.
- Plan some meals around a vegetable main dish, such as a vegetable stir-fry or soup. Then add other foods to complement it.
- Add color to salads by adding baby carrots, shredded red cabbage, or spinach leaves. Include in-season vegetables for variety through the year.
- Veggies can be a great snack! Try this Better For You Veggie Dip made with Greek yogurt to enjoy with raw broccoli, red and green peppers, carrot and celery sticks or cauliflower.
- Try making veggie noodles or riced cauliflower!
- Be careful...sauces or seasonings can add calories, saturated fat, and sodium to vegetables.