Vegetables, as you know, are an important source of nutrients. It is recommended that we consume three servings of vegetables each day! This is much easier said than done, and if you are worried that your family might not be getting enough vegetables through their daily diet, it might be time to open your mind to new veggie recipes. This article features four veggie recipes that will give your family the nutrient-boost they need.
Potato and Vegetable Enchiladas
Ingredients:8 oz shredded Cheddar cheese1 head broccoli (cut into florets)8 oz whole button mushrooms3 small zucchini (chopped)2 cups carrots (chopped)1 package instant mashed potato flakes1/4 cup olive oil3 cups water1 cup milk1/4 cup butter1 package corn tortillas3 cups enchilada saucesalt and pepper to taste
Directions:In a large bowl, add the broccoli, zucchini, mushrooms, and carrots. Drizzle a bit of olive oil over the vegetables and season them with salt and pepper. Spread the vegetables in a baking dish and roast them at 425 degrees F for about half an hour. Stir the vegetables after the first 15 minutes. After they have roasted, remove them from the oven and set aside. In a large sauce pan, bring the water, butter, and milk to a boil, then remove from heat. Mix in the mashed potato flakes. Let it stand for a few minutes, then stir until they turn smooth. Add in the roasted vegetables. Heat a frying pan over medium heat and warm the tortillas on both sides. This allows you to handle them without the tortillas breaking. Dip the tortillas in enchilada sauce, then put a spoonful of the potato/vegetable mixture into the center. Sprinkle a little cheese on top, then roll the tortilla. Place the tortillas in a 9 x 13-in baking dish, topping with the remaining enchilada sauce and cheese. Bake at 350 degrees F for about 20 - 30 minutes, or until the enchiladas are warm all the way through.
Broccoli and Rice Casserole
Ingredients:1 1/2 cup cooked rice1 (10 oz.) bag frozen chopped broccoli1 (10 3/4 oz) can cream of chicken soup1 cup grated American or cheddar cheese1/2 cup chopped onion1/2 cup chopped celery1 tsp butter1/4 tsp salt1/8 tsp pepper1 tbsp bread crumbs
Directions:Steam or boil the broccoli, then drain well. Heat the butter in a skillet and sauté the onion and celery until the onions have turned translucent. Combine the rice, cream of chicken soup, broccoli, cheese, onion, celery, salt, and pepper. Mix well, then spread into a buttered or greased 3-quart casserole dish. Melt the butter and toss the breadcrumbs in it. Sprinkle over the casserole, then bake at 350 degrees F for 45 - 50 minutes.
Borscht
Ingredients:2 quarts beef stock3 tablespoons butter1 cup cabbage, finely chopped1 cup potatoes, diced1/2 cup carrots, diced1 stalk celery, minced1 onion, chopped1 1/2 cups canned tomatoes1/2 cup juice (from can of beets)1 cup cooked or canned beets, diced1 teaspoon vinegarchopped dill or parsley (for garnishing)sour cream
Directions:In a skillet, melt the butter and sauté the cabbage, carrots, celery, onion, and potatoes. After about five minutes, add the beef stock. Blend or push the tomatoes through a sieve until they are fine, them to the pan. Add the beet juice then cover and simmer over a low heat. Allow the vegetables to become tender, but avoid letting them get soft and squishy. Add the chopped beets and vinegar and season with salt and pepper. Remove from heat and serve with a dollop of sour cream or a sprinkle of parsley over each bowl.
Sweet and Sour Vegetables
Ingredients:1 lb frozen Oriental vegetablesPeanut or olive oil for sautéing1 tbsp corn starch1/2 inch section of ginger (peeled and minced)1/2 cup pineapple chunks (drained, but save juice)3 tbsp brown sugar1 tbsp rice vinegar1/2 tsp soy sauce1/2 cup pineapple juice (saved from pineapple chunks)1 garlic clove (minced)
Directions:Mix the corn starch, ginger, pineapple chunks, brown sugar, rice vinegar, soy sauce, and pineapple juice in a large bowl. In a wok or large skillet, heat 2 tbsp of peanut or olive oil until very hot. Add the vegetables and stir fry at a high heat until the vegetables start to brown around the edges. Remove the vegetables to a bowl or serving dish. In the wok or skillet, discard all but 1 tsp of the oil, then add the sauce. Cook for about 5 minutes, or until the sauce turns translucent. Add the garlic during the last minute of the sauce's cooking time. Drizzle the sauce over the vegetables in the serving dish, or allow diners to pour their own sauce.
Who doesn't love a fruit smoothie? How about a healthy one that has a taste that cannot be beat? You can stop your search today because this smoothie recipe has it all. This healthy fruit smoothie recipe is chopped full of wholesome fruit pieces and the sweet taste of honey. Blend one up today. Ingredients: 1 cup plain flavored fat free yogurt 1/2 cup crushed ice 1 cup unsweetened apple juice 1/2 cup watermelon, cut into small cubes 1/2 cup strawberries cut into halves 1/2 cup mango, cut into small cubes 1/2 cup peaches, cut into small cubes 1 tsp. vanilla extract 1/4 cup honey 1/4 cup almonds, crushed Toppings: Fat free cool whip Couple sprigs fresh mint To Make: Frozen fruit may be substituted for this recipe, however fresh fruit will provide the best taste for these smoothies. Before making your smoothie, cut up the watermelon, strawberries, mango, and peaches according to the directions listed above. Then, in a small bowl, combine all the fruit pieces and the honey together. Make sure all the pieces are covered by the honey. Let fruit mixture chill in refrigerator for at least half an hour. Remove the fruit bowl from the refrigerator and let it stand for 10 minutes. Combine the fat free yogurt, apple juice, and crushed ice into a blender. Blend this mixture for less than one minute before adding the fruit. Add the fruit and honey mixture to the liquid in the blender. Add vanilla and blend on high until all the fruit is mixed well. Remove blender from the base and pour smoothie mixture into tall milkshake glasses. Top off each of the smoothies with a dollop of fat free cool whip. Then sprinkle crushed almonds on top of the cool whip. A sprig of mint on the side of the glass completes this refreshing, healthy smoothie. Serves 2
The one major problem single men have is, they never their pantry stocked. This could be problematic. If your pantry isn't properly stocked, you are more likely to fill up on snack food or worse; fast food. You need to ensure you have a well stocked pantry so Unsure of what kinds of things you should have on hand? Well, no need to concern about it any further. We have outlined a list of 20 items you must keep in your pantry.
1. Fat Free Milk. You should always have some fat free milk on hand. Cereal in the morning is a great way to get a good easy meal.
2. Water, always have some cold water on hand. Get yourself a pitcher or something that you can keep water in the ice box. I would suggest that you don't run to the store to get more bottled water. There are many products that you are use to filter your tap water. One of my favorites is the pitcher with the filter in it. I'm sure you have seen these on television before. When you pour the water, it goes through a filter.
3. Carrots. These are great for snacking. Just add some low fat dip and you have a snack that will rival any deep fried snacks.
4. Fruits. Always have some fruit on hand. It is great for snacking. You can eat fruit and instead of potato chips.
5. Eggs. You need these for baking and other specialties. Also they are great for a protein filled breakfast.
6. Peanut butter. This is a great way to get some protein without having to worry about the fat. Use it on your toast for breakfast instead of butter.
7. Butter. You shouldn't suck on butter like you do a lollipop. But, butter is a must for baked goods. Also, fried eggs taste great cooked in butter.
8. Yogurt. This is great for hot summer days. You can make tons of drinks out of this. Also, it is great with chicken. You should learn a bit about Indian cooking for more ways to use yogurt. Indians love yogurt and eat it often. Also Activa is a great way to help your digestive tract.
9. Mayo. Don't use this stuff every day. But, you do need to use some if you make tuna or chicken salad. It can also be great on low fat cuts of chicken and such. It is good on items that are dry. Make sure to buy the low fat kind and to use as little as possible.
10. Lemons. These are a must if you eat a lot of seafood. Also, a cold glass of lemonade is great after a hard days work.
11. Fresh ginger. This will keep for a long time in your ice box. Don't cover it or anything like that. Keep it whole in your ice box for best keeping.
12. Cheeses. This is certainly a must have. Don't ingest too much of it. Cheese is the beauty of life. It can make a dull dish come alive.
13. Drinks. Always have some drinks on hand. Have some fruit juice, beer and sodas in the ice box. Don't go over board with them, but you can have a beer from time to time as a treat.
14. Mustard. I like to use this instead of mayo on sandwiches. It is a great way to knock out the fat. You can choose regular or spicy. In any case they are healthier than Mayo.
15. Pasta. Want a meal in a minute? Pasta is the way to go. It only takes a few minutes to cook.
16. Canned veggies and fruits. When in a pinch, canned is better than none at all. You should always eat fresh fruits and veggies, you should always have some canned ones in the pantry. How do you know when you will have a craving for corn and not have any fresh on hand? Canned food can last a very long time, so you don't have to eat it right away. I would suggest to you that you eat as many raw veggies as possible. If you must cook them, blanch them slightly. Just cook them long enough so that they starchy feeling of a raw veggie is gone. Certainly don't cook them until they are limp and colorless. That robs them from anything that is worth eating. You are eating these to be healthy, that is a choice you make. Cooking them to the point that they are worthless might be an easier way to force yourself to eat them, but your efforts are being wasted.
17. Bread. You should always have some bread on hand. Don't go hog wild here on the carbs. A good sandwich is great from time to time. I would suggest that you find a local bakery and buy your bread there. Don't buy that awful white stuff that has been sitting on the shelf for who knows how long.
18. Jerky. You can make fish jerky, turkey jerky and beef jerky. I love making jerky because it saves me so much money. I don't have to pay over ten dollars a pound for jerky. I can use what ever cut of meat that is on sale at the store. You can always go with the same boring veggie platter for a snack. I do love my veggies, but this can get a bit boring at times. That is why I love the dried fruits and veggies.
19. Cereal. Great for that last minute breakfast. Have some of this on hand so you don't have to wait in line at the fast food joint to get your heart attack on a muffin.
20. Spices and herbs. Always keep some of these on hand. Go to a place where you can buy them in bulk. Don't buy those little containers in the store. Not only are they too expensive, but you don't know how long they have been sitting there. When you buy from a place that sells bulk, you know that you will be getting fresh items.
Here are some ways to increase your fruit and veggie consumption:
For breakfast-time put some fruit in with your cereal. I love doing this. This gives your cereal a sweet zing without adding a bunch of sugar. Also you can drink a glass of juice along with your breakfast. Juice is a great way of 'eating' your fruit. Make sure to get juice with the pulp in it, it is also good fiber.
Lunch. Eat healthy salads. Make sure not to load them with bad dressing. Have veggie sticks along with your meal, this will also fill you up.
For desert you can have a piece of fruit. This is a better desert than having a ice cream or something you will regret.
For dinner I would suggest that you try vegetarian pizza or meals based around veggies.
Why not eat some flavorful fish and a plate full of greens and corn? You can mix and match things how ever you like it.
The main thing to understand, make fruits and veggies fun. If you keep them bland, you won't be encouraged to eat them. Get a cook book or your favorite cooking web-site and learn how to prepare your fruits and veggies. You will notice a drastic difference in the way you feel and people will see it too!
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My name is Sandra Goldstein. I am currently designing a website. It will be introduced in the near future. In the meantime enjoy some of my readings. WP Autoblog Software
Chicken casserole is a warm and filling meal. It is convenient and easy to prepare and can be very economical. I enjoy chicken casserole with my family regularly. It is ideal for weekday family meals, but with the appropriate ingredients, it can be used for casual dinner parties.
Here is my favourite recipe for a tasty chicken casserole made with noodles and vegetables. It is a meal in one dish.
Ingredients
6 ounces of uncooked noodles
1 cup milk
1/3 cup of butter
1 teaspoon salt
1 cup sliced celery
6 tablespoons flour
2 cups diced chicken
6 ounces mushroom pieces
2 cups chicken broth
1 ounce jar pimento
1/3 teaspoon pepper
1 cup shredded cheese
1 grated carrot
1 cup chopped onion
1 teaspoon mixed herb seasoning
Cooking instructions
1. Cook the noodles until tender, drain and set it aside.
2. Cook chicken and cut it into small pieces (diced).
2. Put a big saucepan on a low heat and melt the butter in it.
3. Pour the grated carrot, sliced mushrooms and chopped onions into the saucepan. Cook this combination until tender.
4. Add the flour to the content of the saucepan and stir until smooth.
5. Add the pimento, salt, mixed herb and pepper.
6. Slowly add the chicken broth and the milk and stir until the sauce becomes thick.
7. Pour all the content of the saucepan into an oven proof casserole dish. Add the chicken and the noodles to it and sprinkle cheese over the top.
8. Bake the chicken noodle casserole in a pre-heated 350 oven for 25 to 30 minutes.
9. Ensure that it is thoroughly cooked and the cheese is melted.
Your tasty chicken noodle casserole with vegetables is ready to enjoy.
You can give this dish a different taste and feel by adding a wide range of ingredients according to your own preference. For example, you can add swede and leek if you desire.
Learn about the wonderful vegetable leeks and how to prepare to cook some leeks in thisfree how-to video on cooking with vegetables and healthy recipes. Expert: Louis Ortiz Bio: Louis Ortiz is a professional chef instructor at a culinary institute. He has been working in the culinary industry for 10 years. Filmmaker: EV studios
A delightful way to make a tasty Lebanese squash dish. This is a vegetarian alternative to kousa mihshi stuffed with rice, garbanzo beans, parsley, and tomato, is satisfying and wonderfully seasoned. If the light green, very tender, Lebanese summer squash are unavailable, use small yellow crooknecks of dark green zucchini. Mexican squash varieties are very similar to Lebanese and might be found in farmers' markets. Seeds for Lebanese squash are available through a few seed companies, if you ...
