Cami Wells: Add variety to your vegetable choices

Cami Wells Did you know that most adults need between 2 and 4 cups of vegetable each day? We all know that vegetables are good for us but sometimes eating enough can be a challenge. The same vegetables prepared in the same way can become boring. Find creative ways to add vegetables to meals and snacks to help your family get the nutrition they need.

Here are tips: Start your day with vegetables. Add leftover cooked vegetables to your omelet or breakfast wrap. Or, add spinach to a morning smoothie and enjoy a burst of flavor and nutrition! Buy vegetables that can help you save money and time.



Frozen and low-sodium canned vegetables often cost less than fresh and can save time in the kitchen. No excuses with these vegetables — no washing, slicing or chopping needed. Go for a dip or a dunk.

Enjoy baked potato wedges, cucumber slices or cauliflower pieces with a homemade Italian dressing or dunked into a low-fat dip or hummus. Spice up your vegetables with herbs and seasoning. Cook vegetables like sliced zucchini, carrots and onions with your favorite herbs or add a seasoning blend for flavor.

Serve vegetables in new ways. Try a baked sweet potato or roasted squash. Mix broccoli and carrots with brown rice for a side dish.

Add extra frozen vegetables to low-sodium soups. Keep sliced vegetables in the fridge. Place sliced bell peppers, cauliflower, carrots and celery in air-tight containers and store them in your refrigerator.

For a quick meal, mix whole-wheat pasta with sliced and steamed bell peppers, carrots and chickpeas. Make your salad glow with color. Brighten your salad by using colorful vegetables such as black beans or avocados, sliced red bell peppers or onions, shredded radishes, or carrots, and chopped red cabbage or watercress.

Your salad will not only look good but taste good, too..