November 19, 2018
5 Nutrient-Rich Vegetables and Recipe Ideas
In my household, we love our vegetables! Veggies are packed full of all different nutrients and eating a variety of vegetables is important to ensure that you get the nutrients your body needs to feel its best! Today, I want to share some different vegetables that are super loaded with nutrients, why they are healthy, different ways to eat them and some different recipes that you can find them in (made by me!).
5 Nutrient Rich Vegetables and Recipe Ideas
1. Spinach
I love spinach because it is super loaded with vitamin A and is versatile. You can eat spinach for any meal of the day and enjoy it raw, blended or cooked. I love it in a smoothie, cooked into eggs, as a salad, in a stir-fry, etc.Recipe ideas using spinach
-Strawberry Spinach Salad with Warm Bacon Vinaigrette- the perfect salad with red onions, strawberries, crispy bacon, toasted nuts and a warm bacon dressing!-Make Ahead Smoothie Packs- Four make-ahead smoothie pack combinations that are stored right in your freezer! Save time by making these freezer smoothie packs ahead that just require 1 cup of liquid and blending to have breakfast or snack ready in no time.
-Spinach Artichoke Chicken- A lighter version of your favorite spinach artichoke dip made with Greek yogurt for an impressive and easy dinner!
2. Carrots
We are constantly snacking on carrots over here and go through 3-5 pounds a week! I love sliced them up just to snack on raw or to cook with. They are rich in vitamin A which is good for vision. Specifically, they are high in beta-carotene which is an antioxidant that can help with cancer prevention. We like to eat carrots in a stir-fry, roasted or cooked into a meat sauce for pasta.Recipe ideas using carrots
-Sheet Pan Garlic Herb Pork and Vegetables- Ready in 30 minutes, is full of flavor and only uses one pan for a nutritious and tasty family friendly meal!-Rainbow Veggie Spring Rolls with Peanut Dipping Sauce- These spring rolls are loaded with red pepper, carrots, yellow peppers, cucumber, green onion and red cabbage and dipped in an easy peanut sauce for the perfect appetizer.
-Greek Yogurt Carrot Cake Muffins- Whole-grain, super moist and topped with a delicious Greek yogurt cream cheese frosting and walnuts!
3. Brussels sprouts
If you think that you hate Brussels sprouts, I swear, you're making them wrong! If you're boiling them and expecting them to taste amazing, yuck! I love roasting Brussels sprouts with olive oil and garlic. You can add any spices that you like. My favorite way to eat them is to roast them and then dip them in a mixture of Frank's hot sauce and plain Greek yogurt!! So good. Brussels sprouts are rich in vitamins A, K and C.Recipe ideas using Brussels Sprouts
-Sheet Pan Sausage, Apples and Vegetables- Made on one pan and is ready in 30 minutes! Loaded with roasted apples, sausage, sweet potatoes, red bell peppers and Brussels Sprouts.
-Rainbow Roasted Vegetables- Simple to make and customizable with your choice of different red, orange, yellow, green and purple vegetables and 4 spice blends for the perfect side dish!
-Cajun Turkey with Roasted Vegetables- Features a dry-rubbed, slow cooked cajun turkey along with roasted butternut squash, Brussels sprouts, carrots, broccoli and red potatoes!
4. Kale
My sister loves to joke that I eat kale for every meal which is not exactly true but it is a veggie that I love to keep on hand. Kale is one of those vegetables that are just loaded with nutrients including potassium, vitamin A, vitamin C, vitamin K, B vitamins and more. It is also one of the vegetables which contain iron which many people lack.
Recipe ideas using kale
-Kale Salad with Pomegranate, Cheddar and Apples- Features fresh kale, pomegranates, apples and cheddar cheese with a homemade apple cider vinaigrette for the perfect hearty salad!
-Smoky Sausage, Kale and Quinoa Soup- The perfect hearty, nutritious soup that is full of flavor and spice that your family will love!
5. Asparagus
I love asparagus and get super excited each spring when it is in season. My favorite ways to eat asparagus are to roast it in the oven or to grill it. I keep it simple usually with olive oil and spices. Asparagus is rich in vitamins A, C, E, K and B6.
Recipe ideas using asparagus
-Chicken Chimichurri Salad- Loaded with grilled chicken, corn, asparagus, zucchini, red onion and tomatoes and topped with a fresh parsley and cilantro herb chimichurri vinaigrette.
-Asparagus and Cheddar Egg Bake with Hash Brown Crust- Makes the perfect weekend breakfast or is awesome for meal prep. Super easy and tasty!
For more information on some of the healthiest vegetables, check out this link!
This post is sponsored. All opinions are my own.
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ask the RD
This is a great post with lots of different ways to try the variety of vegetables.
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