Secrets for Eating More Vegetables – And loving it!

Can eating more vegetables fit realistically in your life and actually be fun?  It’s one of the most common goals among audiences to whom I speak, clients, and friends.  Despite over 20 years of messages that we need to eat more, average U.S. consumption remains essentially unchanged, with only a quarter of adults consuming even the minimum target of 5 servings/day, much less the larger amounts linked with optimal health. 
To get some ideas on how we can boost vegetables and fruits AND enjoy it, I’m turning to Mary Lynn Farivari, RD, author of one of my favorite sources of inspiration as I cook for family and friends:  Healthy Palate, Delicious and Simple Recipes to Enhance Meals with Fruits and Vegetables.

You’re a registered dietitian (RD). What do your patients find hardest about eating enough vegetables and fruits?

I think one of the best ways most Americans could improve their health is to eat more fruits and vegetables. One problem I see is that they are an afterthought. If I ask you “What are you going to eat tonight?”, you are likely to say chicken and potatoes.  Our focus is on the meat and the starch. The vegetables get shortchanged. 

Instead, let’s add some wow factor. Tonight for dinner I am roasting lime flavored chicken and alongside the chicken, I am going to roast sweet potatoes, red peppers, green peppers and onions in a spicy herb mixture. This recipe does two things: it simplifies dinner since everything is in the oven cooking all at once. Second, your vegetables are flavorful and not boring.

Lime Chicken with Spicy Sweet Potatoes

I love the way you take a mixed dish that might typically contain either no vegetables or only a small amount, and turn it into something loaded with vegetables.

Yes, familiar recipes with a small twist can give confidence to a new cook and encourage them to try something new or consider ways they could add vegetables into dishes.  Loading favorite recipes with vegetables is second nature to me.  My cookbook is helping others learn from my experience.    

Your recipes are wonderfully flavorful.  What are your secrets for making healthful dishes taste so good?

I enjoy eating all kinds of delicious food. Being an RD, I won’t forsake good nutrition to do it. In my work and travels, I have had an opportunity to try a variety of cuisines and spices.  I often use familiar spices, but in new combinations. My patients are always surprised that healthy can taste great.

As part of eating healthfully to lower risk of cancer, I encourage people to include cruciferous vegetables regularly. Do you have some hints to make choices like broccoli, Brussels sprouts, cabbage and cauliflower a taste treat?
People can find cruciferous vegetables strong-tasting.  I like to offset this by pairing these vegetables with a bold flavor – such as broccoli with curry sauce, cauliflower with mustard sauce, and Brussels sprouts with blue cheese and caramelized onions.  Another hint: choose petite Brussels sprouts, which are generally milder tasting. 
Also, it’s important to re-try foods.  Our taste buds decline as we age, so food you disliked as a teenager may now taste less strong.  Give them a second chance and cook them in a different way. You may decide you like them after all.

What about the time-crunch? People say that the only way they can get a meal together quickly is to use mixes and processed convenience foods. You’ve got plenty of quick-fix dishes, and they all use basic “whole food” ingredients.

Often when I cook dinner, I make enough for two nights, allowing me to have a fast re-heat meal the next night.  I find I enjoy cooking more if I cook only a few nights a week. The other secret is to have a few super-easy recipes.  A couple of mine are Pesto Pasta with Chicken & Asparagus or Portobello Mushrooms, Broccoli & White Beans.  These can be ready in 15 minutes. 

There are several recipes in the Healthy Palate that I make over and over. I have to ask you about one of them: your Peanut Butter Soup is delicious!  What gave you the idea to combine carrots, celery, banana and pear into this soup?

Oh, the peanut butter soup.  That is a story.  I was helping with a fundraiser dinner for Africa.  One thought I had for dinner was to serve an African dish.  A dish that came to mind was a peanut soup.  The African peanut soup inspired me.  However, this version is different – I left out the tomatoes, red pepper and chicken.  Then I wanted to lighten it up and add a touch of sweetness instead of spice.  Bananas and peanut butter are always a good combination but a mild sweet pear counter balances the flavors.  That is how a recipe sometimes evolves.

What are you most proud of having achieved through Healthy Palate?
People tell me that they are eating out less and cooking more, not only saving money, but eating better and finding a great deal of satisfaction in knowing they are helping improve the health of their families. People taking steps to improve their health makes me proud.

In addition to your Healthy Palate book, do you have any other resources that can help people transition to healthier eating?

Yes, my website has some recipes, basic nutrition, and menus for specific calorie levels. And I do a monthly blog, too.

Readers, let’s talk:  What big or little steps help you enjoy an extra serving or two of veggies each day?

References:
Farivari, Mary Lynn.  Healthy Palate, Delicious and Simple Recipes to Enhance Meals with Fruits and Vegetables. Chevy Chase, MD: Parsley Publishing. 2010.

King DE, et al. Adherence to healthy lifestyle habits in US adults, 1988-2006.  Am J Med., 2009. 122(6):528-34. 

Eat a Variety of Fruits & Vegetables Every Day – for Health Professionals. Centers for Disease Control and Prevention Web site.