Getting your Veggies when Cooking for One

Vegetables and fruit should make up the largest Part of your diet.  A healthy diet rich in a variety of vegetables and fruit may help reduce the risk of some types of cancer. Eating lots of vegetables and fruit regularly may also lower your risk for Diabetes and heart disease.
Canada’s Food Guide recommends 7 to 10 servings of vegetables and fruit a day depending on your age and if you are a man or a woman.
Having at least one vegetable or fruit at every meal and as a snack will help you get the amount of vegetables and fruit you need each day. Explore the variety of colours, tastes and textures this food group offers.

To eat well start by following these easy tips from Canada's Food Guide:

• Eat at least one dark green and one orange vegetable each day.
• Go for dark green vegetables such as broccoli, romaine lettuce, and spinach.
• Go for orange vegetables such as carrots, sweet potatoes, and winter squash.
• Choose vegetables and fruit prepared with little or no added fat, sugar or salt.
• Enjoy vegetables steamed, baked or stir-fried instead of deep fried.
• Have vegetables and fruit more often than juice.

An easy guide to gauge how much is enough is to take a standard dinner plate and divide it in quarters 1/4 of the plate should be your meat or protein, 1/4 of the plate should contain starch, Grains, bread or baking and starchy vegetables. The other half of your plate should be vegetables.

 When cooking for one getting enough vegetables can be a challenge, It seem like such a big chore to prepare from  fresh and frozen peas or mixed vegetables get boring fast. In this article we will address some of the issues of so you can address some of the challenges of cooking either for yourself or for someone who lives on their own.

Vegetables are so diverse in textures, flavours and nutrition you should never have to be bored again or rely on that freezer burned bag of vegetables in the back of your freezer. From here you can get used to handling some of the basics then from there experiment and take the adventure to the farmers market or even try some Edible weeds the sky is the limit.

The most brightly coloured produce is often the most nutrient-rich, so choose a wide variety of colourful vegetables—particularly dark green, red and orange vegetables. To make sure you’re getting enough, check out these examples of what counts as a serving of vegetables. All calorie counts are for plain vegetables, with no added butter, dressing or other

Mixed Vegetables

One serving is 1 cup mixed vegetables (118 calories)

Salad Greens And Lettuce

One serving is 2 cups mesclun greens, 2 cups raw spinach (about 14 calories) or 1 cup cooked greens (about 40 calories).

Carrots

One serving is 1 cup carrots or 12 baby carrots (about 50 calories).

Broccoli

One serving is 1 cup cooked or raw broccoli or 10 broccoli florets (about 30 calories).

Green Beans

One serving is 1 cup green beans (about 44 calories)

Bell Peppers

One serving of bell peppers is 1 cup chopped, raw or cooked peppers or 2 small bell peppers (about 30 calories).

Potatoes

One serving is 1 medium baked sweet potato (103 calories) or 1 cup cooked sliced or mashed sweet potato (180 calories). One serving of potato is 1 medium boiled or baked white potato (144 calories) or 1 cup diced or mashed potato (134 calories).

Tomatoes

One serving is 1 cup chopped or sliced, raw, canned or cooked tomato (about 32 calories) or 2 small raw whole tomatoes (about 33 calories) or 20 cherry tomatoes (about 61 calories).

more info @ http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/choose-choix/fruit/serving-portion-eng.php

Microwave Steamed Vegetables

A basic way to make your cooking fast and easy by cooking vegetables in microwave.

Method

Place 1 cup chopped/diced [into 25mm (1") pieces] vegetables on a microwave-proof plate.

Sprinkle 1 tablespoon water over them and microwave on high for 3 minutes. Use as required.

The same procedure can be used to cook either 1 cup of the above vegetables individually or 1 cup mixed chopped vegetables.

There are many simple ways to make veggies interesting as a side.

Flavoured vinegars, soy sauce, and citrus juices work great) and fats (oils, butter, browned butter, bacon drippings are all complimentary to many vegetables).

Roasted vegetables acquire a nice subtle, sweet flavour that enhances the vegetables without adding a lot of fat or calories. You can simply toss a vegetable with oil and them in your toaster oven or in a covered non-stick pan on the cook top until they have a nice browned appearance

You don't have to eat one vegetable at a time you can mix it up, broccoli and cauliflower, green beans and carrots, mushroom and spinach.

Toss in some onion or bell pepper before you steam vegetables

·         Toss or top with a teaspoon of olive oil and

·         a teaspoon of a spice herb mix vary spice blends so you don't get bored.

·         a tablespoon of a cheese that will compliment main dish

·         tablespoon chopped or slivered nuts (toasted nuts are nice)

·         teaspoon flavoured vinegars,

·         teaspoon soy sauce, and teaspoon citrus juices (lime, orange or lime) add a grind of pepper gives it a lift

·         teaspoon real bacon bits

·         chopped green onion

·         1 tablespoon sautéed onion (caramelized onions are even better) (sauté up some extra in advance and keep in a zip lock bag in the fridge)

·         4 sliced sautéed mushrooms can really lift green vegetables  (sauté up some extra in advance and keep in a zip lock bag in the fridge)

You can buy vegetables  like carrots, cauliflower, broccoli or celery already dressed this makes it less waste for a solo diner.

Buy on individual broccoli head  it will serve two, so you can cut it in half and save for next meal. divide into florets. Place in microwave-safe pot with lid with 2 Tbsp water. Cover and microwave at high 3 minutes, then let stand. (some micro waves might take a little less time some more you will get to know as you go.

Toaster Oven Vegetable Fries and veggies

 

Ingredients

1 medium potato, carrot, beet, parsnip, turnip, sweet potato  or even broccoli and cauliflower

1 tablespoon olive oil

pinch of salt

pinch of pepper

Instructions

Set the toaster oven to "Bake" and preheat to 425 degrees F.

Scrub the your root vegetable.

Slice lengthwise into ¼-inch slices, and cut again into ¼-inch strips. Rinse in cold water

Pat the slices dry and toss them in a another bowl.

Add the olive oil, salt and pepper.

Place on the baking tray and cook for 25-30 minutes or until golden, stir half way through.

(seasoned salt is a great substitute) or add a pinch of chilli powder