Move For Fun, Get Fit For Life.

Race Day September 22, 2018

Healthy Living Expo September 20-21, 2018

Three Quick Veggie Sides

, by Weight Loss Challenge

Do you find it challenging to fit in enough vegetables each day? Check out St. Luke's Registered Dietitian, Stacy Beeson's, top veggie solutions! 

  • Think veggies first. Plan your meals around the VEGETABLES you will have instead of the MEAT. Fill yourself up with 2 cups of vegetables at dinner every night!
  • Grill 'em! Add chopped vegetables to tinfoil, mix with light balsamic vinaigrette plus a little olive oil, ground pepper and salt and put on low-medium heat until vegetables are done but still firm.
  • Have finger foods on hand.  Invest in already-prepped vegetables. Have edamame (fresh soybeans in the frozen food section that require boiling), snap peas, cherry tomatoes, and cucumber slices around for snacking.
  • Sip on 100% vegetable juice. Opt for the low-sodium kind. 6 ounce juice = 1 vegetable serving.
  • Be a bean counter. Legumes can count as vegetables. Try to eat beans every day.  Add canned beans to grains, salads, and pasta dishes.
  • Make a dip. Spicy salsa can be made from tomatoes, peppers, onions and cilantro.
  • Go meatless once a week. Have spaghetti, tacos, or baked potato without the meat and with added vegetables. Order vegetarian/hummus sandwiches and don’t forget the best part = avocado!
  • Get creative with pizza, pastas and casseroles. Order or make it “deluxe” with vegetable toppings – broccoli, shredded carrots, thinly sliced zucchini, spinach, and peppers. Add fresh tomatoes after it’s cooked.
  • Grated is great! Add grated, shredded or chopped zucchini, squash, spinach, and carrots to meatloaf, mashed potatoes, pasta, rice, grain dishes, lasagna and poultry dishes.
  • Steam 'em. Steam vegetables in a flavorful broth such as chicken stock or vegetable broth.
  • Double trouble is good. Try to double your normal portion of vegetables!
  • Try something new. Add one new vegetable or recipe with vegetables each week.
  • Mix up your greens. Try different mixed greens like arugula or endive.
  • Use quick, slick, NO-COOK recipes with 5 ingredients or less! Try these fast veggie sides listed below.

Serves 6

1 can garbanzo beans (rinsed and drained)
1 tomato
10-15 squirts WishBone Balsamic Breeze Vinaigrette Spritzer

Add garbanzo beans and tomatoes to a small bowl. Use desired amount of vinaigrette, mix and add ground pepper. Add more spritzer if desired.


Serves 4

5 cups finely chopped shredded cabbage
1-2 cups chopped apple
3 T light Litehouse Ranch dressing
3 T low-fat plain yogurt
¼ cup toasted walnuts

Combine the cabbage and apples. Make the dressing by mixing the ranch with the plain yogurt and add to cabbage and apples. Add toasted walnuts. Nutrition information per serving: 43 calories, 1.5 g fat, 6 g carbs, 1 g protein.


Serves 6

1 cucumber, sliced
¼ t salt
1 T vinegar
¼ cup low-fat sour cream
1 T dill
Ground pepper

Lightly salt the sliced cucumber. Sprinkle on the vinegar and add the sour cream. Sprinkle dill throughout and add ground pepper. Let sit for 10 minutes to take on flavor. 

Tags: weight loss,nutrition,recipe