Taylor Sutton, MS, RDN, LD, United Supermarkets Dietitian
Summertime is full of sunshine, sweet treats, and fresh fruit. But what about vegetables? Vegetables may not be sweet, but they add bulk, variety, and flavor to our dishes to provide our bodies with many nutrients. With the emphasis on fruits and sweets in the summertime, it can be hard to keep up with our vegetable intake. Here are three easy tips for increasing vegetable consumption in the summertime.
Fresh Salads
If you’re looking for something crunchy, but also something fresh, a salad is the way to go. Salads are customizable for each individual person. You can dress it up or dress it down based on your preferences. To add more color and nutrients to your salad, you can top your lettuce of choice with extra veggies such as cucumbers, tomatoes, zucchini, squash, broccoli, and corn. Other flavor boosters could include cheeses, nuts, and grains. You can add sweetness to it with fresh fruit. You can make it into a more meal-inspired entrée with ground turkey or beef or keep it light with canned tuna or grilled shrimp. One very important nutrient to point out here is, fiber! Fueling up with fiber delivers a plethora of health benefits in both the short and long term. For a quick reference, women need around 26 grams and men need 38g of fiber a day at a minimum.
Roasted or Grilled Vegetables
Summertime is great for grilling and group gatherings! In addition to the hot dogs and hamburgers, roast some vegetables to go alongside your entrée to add more nutrients to your meal. Vegetables that roast well are romaine hearts, asparagus, squash, carrots, zucchini, broccoli, and cauliflower. Doing this will enhance the foods natural sweetness and make them more crave worthy. Chop them up, place them on a sheet pan with some avocado or olive oil, and sprinkle with the seasoning(s) of your choice. They add bulk to the meal to help fill you up and keep you satisfied longer.
Vegetable Snacks
Vegetable snacks are an easy way to increase your vegetable consumption. Some easy snacks to throw together are carrots and hummus or guacamole, kale chips, celery and peanut butter, buffalo cauliflower bites, or freshly cut bell peppers. You can arrange these on a platter for the kids to enjoy or pack them up in a sealable bag for a day at the pool. Our favorite way to get kids inspired to eat a rainbow is to put all of these items into a muffin tin! Produce snacks help keep you feeling light as well as nourished during the day.
There are endless ways to incorporate vegetables into your routine. Be creative, add variety, and enjoy all the flavors!
Tomato Soup Gaspacho
Ingredients
- 4, 8oz canned diced tomatoes, no salt added
- 1 small cucumber, diced
- 1 stalk celery, diced
- 1 green bell pepper, diced and seeded
- 4 green onions, diced
- 2 cloves garlic
- 2 Tbsp Olive oil
- 1 Tbsp apple cider vinegar
- Salt & Pepper to taste
- 1/4 tsp worcestershire sauce
- 1 tsp honey
- Water
Directions
1. In a blender or food processor combine all ingredients.
2. Use any additional water to get to desired consistency.
3. Cover tightly in individual jars or large container in fridge and chill for 3 hours.
4. When ready to serve, pull from fridge and garnish as desired.
