Make us your home page
Instagram

Today’s top headlines delivered to you daily.

(View our Privacy Policy)

EATING well

Here's an easier, speedier way to eat more vegetables

Enjoy a cocktail of, from top, shredded beets with balsamic, shredded parsnips with walnuts and shredded spicy carrots.

Associated Press

Enjoy a cocktail of, from top, shredded beets with balsamic, shredded parsnips with walnuts and shredded spicy carrots.

By SARA MOULTON

Associated Press

It's the same thing every year. We overindulge during the holidays, then make solemn (and quickly abandoned) promises to eat healthier and shed pounds in the new year.

So here's a sane and simple resolution that will help you achieve both goals in a single stroke: Eat more vegetables.

It's no secret that almost all vegetables are naturally low in fat and calories. Most also are good sources of dietary fiber, potassium, folate and vitamins A and C. If you did nothing more than pile your plate with vegetables, add a small portion of lean protein and ramp up your daily exercise a bit, you'd probably find all that extra holiday baggage dropping away without having to count calories.

The only problem with eating more vegetables is that it can take a significant amount of time to prep them, and even more time to cook them.

This is why I love my food processor. If you use it with the grating disc attachment — as I do for this trio of recipes — you're home free. Even root vegetables can be grated and sauteed in minutes. Best of all, having cooked up your grated veggies in a bit of oil, you have maximized their flavor, as opposed to steaming or boiling them, which dilutes it.

Enhance the finished product however you want, with nuts, your favorite spices or herbs, or a squeeze of citrus or other acid. Just be sure to put a mix of colors on the plate; for the most part, the brighter the color, the better the nutrition.

And on a night when you are truly squeezed for time, you don't even have to cook your shredded veggies. They're equally delicious raw. Just toss them with lemon juice, extra-virgin olive oil and a pinch of salt and pepper. Have fun with your vegetables. You'll be delighted with what happens when you move them to the center of your plate.

SHREDDED BEETS WITH BALSAMIC

Start to finish: 15 minutes

Servings: 4

2 tablespoons extra-virgin olive oil

1 pound beets, peeled and grated using the small grating disc of a food processor

Kosher salt

2 tablespoons balsamic vinegar

½ cup dried cherries

In a large skillet over medium, heat the oil. Add the beets and a pinch of salt and cook, covered, stirring often, for 5 minutes. Stir in the vinegar and cherries, then cook, covered, until tender, about 2 minutes more.

Nutrition information per serving: 180 calories (60 calories from fat, 30 percent of total calories), 7g fat (1g saturated, 0g trans fats), 0mg cholesterol, 25g carbohydrates, 5g fiber, 17g sugar, 3g protein, 210mg sodium.

SHREDDED SPICY CARROTS

Start to finish: 15 minutes

Servings: 4

2 tablespoons vegetable oil

1 pound carrots, peeled and grated using the large grating disc of a food processor

Kosher salt

¼ teaspoon red pepper flakes (or to taste)

Fresh lime juice

¼ cup chopped fresh scallions

¼ cup unsalted peanuts, toasted and chopped

In a large skillet over medium, heat the oil. Add the carrots and a pinch of salt, then cook, stirring often, for 3 minutes. Add the red pepper flakes and cook, stirring often, until the carrots are just tender, about 2 minutes. Stir in a bit of lime juice and the scallions and peanuts.

Nutrition information per serving: 160 calories (100 calories from fat, 63 percent of total calories), 11g fat (1g saturated, 0g trans fats), 0mg cholesterol, 14g carbohydrates, 4g fiber, 8g sugar, 4g protein, 210mg sodium.

SHREDDED PARSNIPS WITH WALNUTS

Start to finish: 15 minutes

Servings: 4

2 tablespoons extra-virgin olive oil

1 pound parsnips, peeled and grated using the large grating disc of a food processor

Kosher salt

¼ cup walnuts, toasted and chopped

¼ cup golden raisins

1 teaspoon chopped fresh sage

Fresh lemon juice

In a large skillet over medium, heat the oil. Add the parsnips and a pinch of salt, then cook, stirring often, until the parsnips are tender, about 5 minutes. Stir in the walnuts, raisins, sage and a splash of lemon juice.

Nutrition information per serving: 230 calories (110 calories from fat, 48 percent of total calories), 12g fat (1.5g saturated, 0g trans fats), 0mg cholesterol, 30g carbohydrates, 6g fiber, 12g sugar, 3g protein, 135mg sodium.

Here's an easier, speedier way to eat more vegetables 12/26/13 [Last modified: Thursday, December 26, 2013 5:29pm]
Photo reprints | Article reprints

Copyright: For copyright information, please check with the distributor of this item, Associated Press.
    

Join the discussion: Click to view comments, add yours

Loading...
  1. No. 16 USF hangs on at Tulane, off to first 7-0 start

    College

    NEW ORLEANS — After half a season of mismatches, USF found itself in a grudge match Saturday night.

    USF quarterback Quinton Flowers (9) runs for a touchdown against Tulane during the first half of an NCAA college football game in New Orleans, La., Saturday, Oct. 21, 2017. (AP Photo/Derick E. Hingle) LADH103
  2. Lightning buries Penguins (w/video)

    Lightning Strikes

    TAMPA — Ryan Callahan spent a lot of time last season rehabilitating his injured hip alongside Steven Stamkos, who was rehabbing a knee after season-ending surgery. During those hours, Callahan noticed two things about Stamkos: his hunger and his excitement to return this season.

    Tampa Bay Lightning defenseman Slater Koekkoek (29) advances the puck through the neutral zone during the first period of Saturday???‚??„?s (10/21/17) game between the Tampa Bay Lightning and the Pittsburgh Penguins at Amalie Arena in Tampa.
  3. Spain planning to strip Catalonia of its autonomy

    World

    BARCELONA, Spain — The escalating confrontation over Catalonia's independence drive took its most serious turn Saturday as Prime Minister Mariano Rajoy of Spain announced he would remove the leadership of the restive region and initiate a process of direct rule by the central government in Madrid.

    Demonstrators in Barcelona protest the decision to take control of Catalonia to derail the independence movement.
  4. Funeral held for soldier at center of political war of words (w/video)

    Nation

    COOPER CITY — Mourners remembered not only a U.S. soldier whose combat death in Africa led to a political fight between President Donald Trump and a Florida congresswoman but his three comrades who died with him.

    The casket of Sgt. La David T. Johnson of Miami Gardens, who was killed in an ambush in Niger. is wheeled out after a viewing at the Christ The Rock Church, Friday, Oct. 20, 2017  in Cooper City, Fla. (Pedro Portal/Miami Herald via AP) FLMIH102
  5. Chemical industry insider now shapes EPA policy

    Nation

    WASHINGTON — For years, the Environmental Protection Agency has struggled to prevent an ingredient once used in stain-resistant carpets and nonstick pans from contaminating drinking water.

    This is the Dow chemical plant near Freeport, Texas. Before the 2016 election, Dow had been in talks with the EPA to phase out the pesticide chlorpyrifos, which is blamed for disabilities in children. Dow is no longer willing to compromise.