Vegetables – with their high-fiber, nutrient-rich résumés – are the staple of a healthy diet, yet only 1 in 10 Americans eats the recommended two to three cups of veggies each day, according to the Centers for Disease Control and Prevention.
Think you don’t like their flavors? Try these dishes, which blend vegetables into favorite recipes with delicious results.
Carrot Cake Oatmeal: Simmer 1 cup steel-cut oats in 2 cups water until tender, about 20 minutes. Stir in 1 cup grated carrot, 1/3 cup ground flaxseed and 1 teaspoon cinnamon; heat 2 minutes. Top with berries, chopped nuts and a drizzle of maple syrup. Serves 4.
Squash Pancakes: In a blender, blend 3/4 cup milk, 1 cup frozen, thawed butternut squash, 1 egg, 1 cup whole wheat pastry flour, 1 teaspoon vanilla, 1 teaspoon cinnamon and 1 teaspoon baking powder. Stir in 1/3 cup chopped walnuts. Use 1/4 cup measuring cup to pour batter onto hot greased skillet. Cook until bubbles appear, flip and cook one more minute. Serves 4.
Berry Spinach Smoothie: Blend ¾ cup milk, 1/3 cup plain Greek yogurt, 1 cup baby spinach, 2 teaspoons almond butter, 1/4 teaspoon cinnamon and 1/3 cup frozen blueberries.
Mashed Cauli-Potato: Steam ½ pound chopped Yukon gold potatoes in a steamer basket until very tender. Remove potatoes and repeat with florets from 1/2 head of cauliflower. In a food processor, blend potatoes, cauliflower, 2 tablespoons butter, 1 tablespoon fresh thyme and 1/2 teaspoon salt. Serves 4.
Pepper Salad Dressing: Blend 2 roasted red peppers (jarred), 1/4 cup extra-virgin olive oil, 2 tablespoons red wine vinegar, 1 teaspoon lemon zest and 1 garlic clove.
Broccoli Pasta: Puree 3 cups frozen, thawed broccoli florets with 1/3 cup evaporated milk, 1/3 cup grated parmesan cheese, 2 teaspoons lemon zest, and 1/4 teaspoon each salt, black pepper and cayenne. Prepare penne pasta according to package directions, drain and toss with broccoli sauce. Serves 4.
Sweet Potato Tacos: Brown 1 pound ground pork and 2 teaspoons Cajunseaso ning. Remove pork from skillet and sauté 1 medium peeled, grated sweet potato until tender, about 3 minutes. Top 8 warmed corn tortillas with sweet potato, pork, shredded cabbage and a dollop of sour cream.
Get more arthritis-friendly recipes here – M. Kadey
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