What do you do when you want to add more vegetables to your lunch or dinner rotation, but your taste buds are not as enthusiastic?
Registered dietitian Cindy Davis, employee health and wellness promotion specialist in Life & Work Connections, suggests adding flavor – but not your typical flavor enhancers like salt and fats.
Below are four of her favorite flavor-adding ways to foster a love of veggies.
1. Try different cooking techniques.
If you have a favorite go-to veggie, try preparing it differently.
Davis likes to broil her vegetables instead of roasting them.
"It is well known in my family that the more charred my veggies are, the better I like them. Roasting will soften the vegetables a bit but not give it that char," Davis says.
"When it comes to broiling my veggies, I put a little olive oil on top to bring out even more flavor while helping with the crispiness. It's the flavor and the texture combination that I like."
To get started, here's a tutorial on how to quick roast vegetables under the broiler.
2. Eat more seasonal fruits and vegetables.
Sometimes it's not about adding something to what you're cooking, it's about the ingredients you start with.
"Getting your produce in a can is a great way to get your veggies, but I also encourage people to try fresh produce," Davis says. "Seasonal produce, harvested at the right time, will have more flavor and nutrition."
She suggests keeping an eye out for sales at your local grocery store or supermarket or buying directly from growers at a farmers market.
If a veggie is on sale, it's likely that it's in season, she says.
If you have always eaten green beans from a can, try buying them fresh.
"There are so many ways you can cook them, Davis says, "Steam them, boil them and, of course, put them under the broiler."
Visit the Arizona Harvest Calendar to find out what's in season.
3. Add an acid, like citrus or vinegar.
"I love flavored vinegar," Davis says. "Personally, I love a good peach vinegar. I cook up some quinoa the night before and, in the morning, I add peach vinegar to it for breakfast. It's not very high in calories and gives you a great boost to your day."
Another tip from Davis: Use acids in homemade salad dressings and marinades. They help tenderize meats and add brightness to any dish.
Learn how to make your own flavored vinegar.
4. Mix it up with condiments.
Almost all parties have a veggie tray of some sort, usually with ranch dressing waiting for dippers right in the center. Davis says you don't have to take the plunge. Try this easy but delicious swap instead.
"If there's ranch dip, chances are there's salsa. So, when it comes to vegetable trays, salsa is my party trick," she says. "I love dipping raw vegetables like zucchini and broccoli in salsa. This will reduce my calorie intake but still give me flavor."
Mustard, pico de gallo or chutney go a long way to add crunch and tanginess while cayenne, Sriracha sauce, pickled ginger or even horseradish raises the roof on spiciness, Davis says.
Here's a list of eight healthy condiments to keep in stock.
Try out any of these four tips and you're well on your way to becoming a master flavor-maker AND a fan of vegetables. Your taste buds will thank you!