3 Underappreciated Vegetables You Need to Be Eating More Often (With Recipes!)

May 22, 2017 / in Healthy Lifestyles / by Robin Estevez

More and more people care about eating healthy these days, and one of the first things that comes to mind for those who want to clean up their diets is eating more vegetables. At the store, they probably start adding traditional staples like spinach, lettuce and carrots to their baskets, as well as whatever “superfood” is most trendy at the moment (kale, anyone?). The truth is there are some great veggies you’re probably overlooking. Today, we’re going to share 3 delicious and highly underrated choices along with some great vegetable recipes that you’ll want to revisit again and again.

Swiss Chards

swiss chardsThese delicious red-stemmed, dark and leafy greens are used in various dishes throughout the Mediterranean region. Swiss chards have a taste similar to spinach or beet greens and are a versatile ingredient usable for all kinds of vegetable recipes. They can be chopped up and served raw in a salad, tossed into a stir-fry, you name it. There are so many places you can go with swiss chards. They are also packed full of nutrients, with a single 100-gram raw serving offering 50% of your daily value (DV) of vitamin C, over 120% for vitamin A, and an incredible 1038% for vitamin K! There are also plenty of beneficial minerals and antioxidants contained in this often overlooked vegetable.

Vegetable Recipe #1: Swiss Chard Enchiladas

You’ll need:

  • 1 full bundle of Swiss Chards
  • 12 corn tortillas
  • 1 jalapeño
  • ½ onion
  • 2 zucchinis
  • 2 cups of grated cheese (cheddar works best)
  • Approximately 12 ounces of enchilada sauce (adjust to taste)
  • ½ cup canola oil

Directions:

  1. You’re going to take the chards and the other vegetables mentioned above and chop them up, then sauté them over medium heat for around 10 minutes.
  2. Heat up ½ cup of canola oil in a frying pan, and fry each tortilla for 5 seconds on each side. (They should still be a little soft when done.)
  3. Add enchilada sauce to a bowl and coat each tortilla with the sauce, before placing them in a large glass or ceramic baking dish. Stuff each enchilada with the chopped swiss chards and mixed vegetables. Sprinkle in a dash of the shredded cheese, then roll them up and add a layer of enchilada sauce along with all the leftover cheese.
  4. Bake for 25 minutes at 400 degrees Fahrenheit. Let cool for 5-10 minutes and enjoy!

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Beets

Often thought of as simply a side dish or cheap addition to salads, beets are one the healthiest veggies you can buy. Their rich flavor and color also make them a versatile ingredient for juicing, as well a variety of vegetable recipes.

beetsOne concern of some people who are considering a vegetarian diet is the challenge of finding meal options that are not only healthy but filling as well. Luckily this next dish is one of the best vegetable recipes for those who want a heartier meat-free meal.

 

Vegetable Recipe #2: Beet Burgers w/ Feta Cheese (makes 6-8 burgers)

You’ll need:

  • 3 cups of beets, grated (you’ll need about 4 to 5 beets to make this)
  • 2 eggs
  • 2 cloves of garlic
  • 2 tbsp. olive oil
  • 1 whole onion
  • 7 ounces of feta cheese
  • 1 handful of fresh basil leaves
  • 1 1/2 cups of rolled oats
  • a pinch of black pepper and salt (preferably sea salt)

Directions:

  1. Use a box grater or a food processor to grate the beets, onions, and garlic together, and add to mixing bowl.
  2. Mix in eggs, rolled oats and olive oil.
  3. Next add the feta cheese, the salt and pepper and basil leaves. Mix.
  4. Let the mixture sit for around 30 minutes. This allows the oats to soak up the other ingredients and is important for providing the consistency necessary for the burger patties.
  5. Begin molding the mixture into patties by hand (if it is still too loose, add more oats). You should have enough mixture to make 6-8 patties.
  6. Cook patties for about 2-3 minutes on each side using a grill or skillet.
  7. You now have beet and feta burgers which are ready to enjoy! Add to a sourdough bun (or not, if you’re going Paleo) and serve with your favorite toppings.

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Cauliflower

cauliflowerSome people might dismiss cauliflower as the boring, albino cousin of broccoli. But the truth is that you can use it to make some really innovative and exciting vegetable recipes. It’s also inexpensive and a great source of vitamins and nutrients like potassium and magnesium.

Vegetable Recipe #3: Cauliflower Muffins

You’ll Need:

  • 2 1/2 cups of diced cauliflower
  • 2 eggs
  • 2 cups of sharp cheddar cheese, grated
  • 2/3 cup of lean diced ham
  • 1 tbsp. ground flaxseed
  • 2/3 cup mushrooms, diced
  • 12 jalapeño slices

Directions:

  1. Preheat oven to 375 degrees Fahrenheit. Place liners in a muffin tin ( or use non-stick spray).
  2. Beat eggs, and pour into mixing bowl with all other ingredients except for the jalapeños. Mix together to prepare cauliflower “batter”.
  3. Pour batter into each liner, and place jalapeño slice on top.
  4. Bake for 30 minutes, or until golden brown color.

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Try these unconventional vegetable recipes for yourself, and we guarantee that you’ll never look at the produce aisle the same way again. There are always new and exciting ways you can prepare overlooked and “boring” vegetables, but no matter what you’re making, you’ve gotta make sure you’re using the best ingredients.

At Foodtown, we take pride in offering a wide variety of delicious, high-quality vegetables to our customers. That’s why we label our products with Eat Well Tags that and make it easy for you to find the healthiest options for your family. Stop by one of our locations today and see what makes us different.

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