Are You Ready for the Vegetable Challenge?

If you have tried three or less of these vegetables, do you think you could reach 5 different vegetables? Read below to learn how you can increase your veggie variety.

Vegetables are what help our bodies stay healthy but many of us fall short of the recommendations. The more vegetables, the better, because they are loaded with many vitamins, minerals, and phytonutrients, which keep our bodies growing and help us heal. These nutrients are also important in preventing heart disease, stroke, high blood pressure, high cholesterol, vision loss and even some types of cancer.

The best way to increase your variety of vegetables is to get the whole family involved. Let the kids pick the produce at the grocery store. You can make it a game to see who can find the most colors. Look for red, green, yellow, orange and purple, as each one has different nutrients. Preparing colorful vegetables as a family teaches kids not only how to cook but can also take stress off you.

Remember, canned or frozen vegetables are great options too. When buying canned vegetables, rinse and drain to reduce the amount of sodium. Enjoy vegetables raw, cooked, whole, cut-up, mashed or dried.

How many vegetables do we need each day? Children ages 2-8 years should eat one and one-half cups of vegetables daily. Girls 9-18 should eat 2½ cups daily while boys 9-18 should eat 3 cups of vegetables daily. Adult women should eat 2½ cups of vegetables each day and men 3 cups.

Note, 2 cups of raw leafy greens equals 1 cup from the vegetable group. Now that you have learned how to vary your veggies, do you accept the Vegetable Challenge?

Source: www.choosemyplate.gov/vegetables | Pennsylvania Produce Guide

Vegetable Challenge

How many of these vegetables have you tried?

• Artichoke
• Arugula
• Asparagus
• Avocado
• Beets
• Bok Choy
• Carrots
• Fava Beans
• Fennel
• Fiddlehead Beans
• Leeks
• Radishes
• Rhubarb
• Sugar Snap Peas
• Sweet Potato
• Spinach
• Watercress

Recipe: Three Bean Salad

Makes 6 servings
Check out this great protein-packed recipe!

Ingredients

1 cup kidney beans (canned or dried)
1 cup green beans (cut, canned or cooked)
2 cups yellow wax beans (canned or cooked)
1 green pepper (diced)
2/3 cup onion (thinly sliced)
1/2 cup celery (thinly sliced)
1/4 cup oil
1/4 cup sugar
1/4 tsp oregano
1/4 tsp pepper
1/2 cup vinegar

Directions

1. Mix beans, vegetables and garlic cloves in a large bowl. 
2. Mix vinegar, oil, and sugar in a saucepan. Heat until sugar dissolves. Cool slightly. 
3. Stir Seasonings into vinegar mixture; pour over vegetable. 
4. Toss lightly. Chill overnight. If desired, remove garlic before serving.

Nutritional Information: Calories 187, Fat 9g, Sodium 456mg, Carbohydrate 23g, Fiber 5g, Protein 4g

Source: Whats cooking: three bean salad

Learn how to incorporate more vegetables into your diet with shopping tips, storage tips, and cooking techniques in our new online course Totally Veggies