10 Ways To Sneak Some Extra Fruits And Vegetables In Your Family’s Diet

Simple and Delicious Oven Roasted Vegetables

One of the healthiest ways to enjoy a big plate of vegetables is also one of the most delicious, and one of the easiest to prepare.

Veggies that lend themselves to this cooking method include cauliflower, broccoli, onions, carrots, brussels sprouts, yellow squash, zucchini, potatoes, sweet potatoes, bell peppers, eggplant, and whole mushrooms. Choose your favorite combination or use up what’s in the fridge.

Chop the vegetables into chunks and spread them on an oiled baking sheet. You can either oil the baking sheet, spray with cooking spray, or toss the veggies in a bowl with the oil before spreading. Bake at 400 degrees for about 12 minutes, then turn or stir and bake another 10 minutes or to your desired texture.

They are pretty tasty with just olive oil and a little salt and pepper, but here are some other nice variations:

Mix 2 tablespoons balsamic vinegar in a large bowl with 1/4 cup olive oil and your choice of herbs (rosemary, thyme, and black pepper are good). Add chopped veggies and stir to coat, then spread on baking sheet. The Balsamic vinegar brings out the flavor of the vegetables and adds a sweet/sour tang.

Spread your choice of veggies on a lightly oiled baking sheet, and then spray the veggies with oil cooking spray. Sprinkle with 1 tablespoon chopped fresh rosemary leaves and/or thyme leaves (or 1 teaspoon dried). While they are roasting, prepare a dip by mixing 1/2 cup of plain yogurt with 1 teaspoon dijon mustard, a few drops of apple cider vinegar, 1 teaspoon honey, and a sprinkle of dried parsley and dried dill. Serve veggies on a plate with the dip.

Mix 3 tablespoons olive oil, 3 tablespoons fresh lemon juice, 3 cloves minced garlic, and 1 tablespoon dried oregano in a large bowl. Add chopped veggies and stir to coat, then spread on baking sheet and roast. Serve with orzo or couscous.

If you have leftover roasted vegetables, something I’ve rarely experienced, you can add them to a salad or an omelette, or serve with rice or pasta the next day. Yum.

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Healthy Meal Ideas Featuring Fish, Chicken, Turkey, Vegetables and Dessert

Healthy Meal Ideas

As more people are growing concerned with a healthy diet, more people are starting to look for healthier meal ideas. Healthy meals do not have to be complex or taste terrible. Here are some healthy meal ideas featuring a variety of foods to make your meal planning easier.

Fish Based Healthy Low-Calorie Meals

Fish is an incredibly healthy meat option because of the necessary Omega 3 fatty acids. For those who enjoy it, there are several options for a healthy meal based around fish.

Check out:

• Grilled Tuna Steaks with Salad

• Salmon with Asparagus and Steamed Potatoes

• Tuna Steaks with Cous Cous and Corn on the Cob

• Grilled or Steamed Salmon Seasoned to Taste and Served with a Vegetable Medley

Chicken and Turkey Based Healthy Meals

Chicken and Turkey are far healthier than red meats, and are great alternatives for the people who do not enjoy fish based meals.

Check out these ideas:

• Grilled Chicken with Whole Grain Rice and Steamed Vegetables

• Turkey Casserole with Tomatoes and Sweet Corn

• Grilled Chicken Caesar Salad

• Chicken or Turkey Wraps with Baked Potato

• Chicken or Turkey with Pasta and Steamed Vegetables

Healthy Vegetarian Based Meals

Vegetarian meals are a wonderful way to eat healthy. Even people who are not strictly vegetarian can make a more affordable meal by leaving out the meat component. Since protein and other nutrients found in meat can also come from produce, you don't have to sacrifice nutrition or taste.

Check out these ideas:

• Stir Fry with your choice of vegetables

• Vegetable Curry with Brown Rice

• Fettuccine Alfredo (provided you still eat cheese products)

• Macaroni and Cheese (provided you still eat cheese products)

• Vegetable Soup

• Spaghetti with Marinara

Healthy Meal Tips for Dessert

Even when eating healthy, we are still going to crave sweet foods. This is where fruit salads, yogurt, and healthy whole grain cereals can come in handy. Freeze plain yogurt and top with a fruit medley to mimic ice cream. Try a Jell-O Pudding Snack, or making your own Jell-O parfait.

When choosing your healthy meal options, remember that fruits and vegetables are important. You can eat lots of them without worrying so much about your calorie intake. Consider low fat and low calorie alternatives to things such as butter and whipped cream. This will make your meals more healthy without having to sacrifice on taste!

If you want to get healthy meals on a budget, consider using a wholesale club to purchase your meat items in bulk. This will cut down on the price per pound and you can purchase several nights worth of meals at once.

To save time cooking, you can prepare all the meat together, freezing it until you are ready to use it. Steamed vegetables are available frozen and will steam in the microwave in the bag, so when you're in a pinch you can thaw your cooked chicken, turkey, or fish, and serve it with the microwave steamed vegetables for a healthy snack in a hurry.

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