Vegetarians may have veg in their title, but many vegetarians are not living up to their name. Well, shun veggies no more! These easy summer salads are a nutritious and easy way to get those 5 to 10 servings of fruits and vegetables per day.
New Vegetarians Don't Eat Enough Vegetables
Not eating enough vegetables is especially common in new vegetarians who are focusing on cutting out meat. But what's left over after you take away the burger? Refined flour and fatty high-glycemic index potato french fries.
Eating refined high-carbohydrate foods can this lead to blood sugar fluctuations that would make it hard for anyone to resist another greasy, sugary “pick-me-up”, and also leaves a diet lacking for nutrients.
Still need convincing? Recent studies show eating five or more servings of vegetables and fruit every day can cut cancer risk by up to 20%(1).
Adding Vegetables to a Vegetarian Diet
A little bit of effort goes a long way with vegetables. One serving of raw vegetables is ¾-cup. But you'll want to eat even more with these fresh summer salads.
The recipes:
- Zucchini coleslaw
- Grilled vegetables
- Potato salad – with a twist
1. Zucchini Coleslaw Recipe
Ingredients:
- 2 cups fresh zucchini, unpeeled, and coarsely shredded or grated
- 2 cups shredded cabbage
- 1 medium carrot, shredded or grated
- 2 green onions, diced
- ½ cup radishes, sliced (optional)
- 1/3 cup mayonnaise-type dressing
- 1/3 cup salsa
- ½ tsp. cumin (optional)
Directions:
- Shred zucchini, putting between layers of paper towel, pat dry.
- Combine zucchini, cabbage, carrot, onion, radishes in a large bowl, toss.
- Meanwhile prepare dressing, mix together mayonnaise, salsa, cumin, mix well.
- Add enough dressing to coat vegetables, chill one hour.
2. Grilled Vegetable Salad Recipe
Grilled vegetables with just a touch of dressing make an easy summer side dish. While grilling a vegetarian burger, throw some vegetables on the barbecue too! Potatoes wrapped in foil work well, but choose some brighter-coloured veggies to maximize your nutrient intake.
Ingredients:
- Anything fresh and in season: bell pepper, eggplant, zucchini, snow peas, carrots, sweet potato…
- Olive oil or salad dressing
Directions:
- Wash vegetables and cut into manageable pieces if necessary. For example, quarter zucchini and slice eggplant.
- Brush veggies with olive oil or salad dressing before grilling. Veggies are done cooking when tender-crisp, or in about as much time as the burgers.
3. Potato Salad Recipe - with a twist
This fresh potato salad recipe does not use mayonnaise dressing, which makes a great vegan dish without sacrificing flavour. Starchy potatoes allow other colourful veggies to hide.
Of course, these veggies can also be added to a more traditional potato salad recipe. They add a splash of colour and a burst of surprising flavour.
Ingredients:
- *2 lbs red potatoes, peeled or scrubbed well
- *3 large carrots, peeled and cut into ½ inch dice
- ½ cup chopped or minced red onions
- ¼ - ½ cup fresh cilantro, rinsed and chopped
- 3 large fresh tomatoes, diced
Dressing:
- 1/3 cup red wine vinegar
- 1 tbsp. olive oil
- 1 tsp. garlic salt or seasoning salt
- 1 tsp. sugar, optional
- ¼ tsp. fresh ground black pepper, or to taste
Directions:
- Poke holes in the potatoes, then boil or steam until just fork-tender. Add carrots during last half of cooking time, being careful not to overcook.
- Cool potatoes and cut into 1-inch cubes; there should be about 6 cups when diced.
- Combine cooked potato cubes, carrot pieces, chopped onions and cilantro in large bowl.
- In a small bowl whisk together dressing ingredients and pour over salad ingredients.
- Gently combine tomato chunks with the rest of the salad.
- Chill and allow flavours to blend.
Not a fan of potatoes or zucchini? Try summery picnic-friendly Tomato and Cucumber Salad instead.
References:
1. 5 to 10 a day. Available from: http://www.5to10aday.com/en_hp_main.asp.
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