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 cupfrozen blueberries.
Mashed Cauli-Potato:将半磅切好的育空金土豆放入蒸笼中蒸至变软。取出土豆，再从半棵花椰菜上切出小花。将土豆、花椰菜、2汤匙黄油、1汤匙新鲜百里香和1/2茶匙盐放入食品加工机中搅拌。是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 recipeshere–M. Kadey
Related Resources:
- Add color to your arthritis diet
- Arthritis-Friendly and Healthy Side Dishes
- Making Smart Meat Choices If You Have Gout