Vegetables are a great way to
add color to your holiday plates.
"Vegetables are high
in fiber and may help decrease total caloric intake at the
table,” said Angela Lemond, registered dietician in the Dean Food
LEAN Families Program at Children’s Medical Center Dallas.
Lemond believes that the holiday season creates a golden
opportunity to get more veggies into your little one’s tummy.
“Holidays are an excellent time for parents to model good eating
behaviors.”
Here are a couple of recipes to encourage
family vegetable intake during the holidays.
Colorful
Vegetable Bake
Ingredients:
2
cups frozen cut green beans, thawed and drained OR 1 can (14.5
oz) of cut green beans, drained
6 plum tomatoes
3 cups
zucchini, chopped
½ teaspoon salt
6 eggs
1 medium green pepper,
finely chopped
2-3 cups (8-12 oz) shredded cheddar cheese
1
cup biscuit/baking mix
½ teaspoon cayenne pepper
1 cup
milk
Directions:
Place beans and peppers in
a greased 13x9x2 inch baking dish. Top with tomatoes, cheese
and zucchini. In a bowl, combine the biscuit mix, salt,
cayenne, eggs and milk just until moistened. Pour over the
vegetables. Bake uncovered at 350 degrees for 55-60 minutes or
until puffed and a knife inserted near the center comes out
clean. Let stand for 10 minutes before serving.
Lower
fat/cholesterol version: Use two percent cheddar cheese instead
of regular cheese and egg substitute instead of
eggs.
Resource
Quick Cooking
Magazine
Colorful Vegetable
Salad
Ingredients:
6 cups broccoli florets, cut into bite-sized
pieces
6 cups cauliflower florets, cut into bite-sized pieces
2 cups
cherry tomatoes, halved
1 large red onion, thinly sliced
1
(6 ounce) can sliced olives, drained (optional)
1 cup olive oil
and vinegar dressing
1/4 cup grated parmesan
cheese
Directions:
In a large bowl, combine broccoli,
cauliflower, red onion and olives. Toss to combine. Add
cherry tomatoes. In a separate bowl, mix together dressing and
cheese. Pour over salad and gently toss to mix. For
best results, refrigerate overnight before
serving.
Resource
Halcyon Eve of Tacoma,
Washington
