You know you need to eat more veggies–but if you’re like a lot of people, a plate full of vegetables sounds more like a dreaded chore than a joy. But it doesn’t have to be that way. With the right recipe, you’ll find that good-for-you vegetables can be amazingly full-of-flavor.
So move over, meat! These simple fresh salads and veggies are ready to steal the spotlight at dinnertime!
Why Vegetables Are Good for You
A vegetable-rich diet offers up plenty of health benefits, including:
- Healthy, glowing skin
- Better weight management
- Improved gut health
- Stronger immune system
- Improved energy and mood
- Reduced risk for chronic disease
Confetti Salad with Cilantro Dressing
- 3 cups cooked brown rice, cooled
- 1 (15 oz) can of kidney beans, rinsed and drained
- 1 (15 oz) can of black beans, rinsed and drained
- 1 1/2 cups frozen corn, thawed
- 4 green onions, white and green parts
- 1 red pepper, seeded, cored and diced
- 1/4 cup fresh parsley or 2 tablespoons dried parsley
CILANTRO DRESSING
- 1 (12 oz) package of silken tofu, drained
- 1/2 cup lemon juice
- 1/4 cup Liquid Aminos
- 2-3 garlic cloves, crushed or minced
- 1/2 bunch of fresh cilantro
Confetti salad serves 6 with 867 calories, 26 grams of fiber, 4.8 grams of fat, 40 grams of protein, 24 mg of sodium and no cholesterol. The dressing makes about 2 cups. A single serving has only 10 calories with 0.3 grams of fat.
Greek Salad with Tahini Dressing
- 1 head Romaine lettuce
- 1/2 red bell pepper, thinly sliced
- 1/4 red onion, thinly sliced
- 1 cup cherry tomatoes
- 1/2 cucumber, thinly sliced
- 2 green onions, thinly sliced
- 1/4 cup black olives, halved
- 1 avocado, cut in chunks (opt.)
- 1 can of garbanzos, rinsed and drained
TAHINI DRESSING
- 2 T tahini
- 2 T water
- 1 1/2 T vegetable broth
- 2 to 2 1/2 T lemon juice
- 1 T maple syrup
- 1/4 tsp salt
- 1/2 tsp basil or oregano
Greek Salad serves 6 with 143 calories, 5.7 grams fiber, 8 grams fat, 4 grams protein, 59 mg sodium and 0 cholesterol. The Tahini Dressing yields about 2 cups and has 40 calories, 0.5 grams fiber, 2.8 grams fat, 1 gram protein, 116 mg sodium, and 0 cholesterol.
