Ask a Dietitian

Ask a Dietitian

"Diana, just a quick heads up to let you know we are still using your cookbook and the guys will often be heard saying what would Diana say about this or that....really good feed back... I made your potato salad and the oriental coleslaw on Sat. for a family luncheon and had rave reviews so thanks again."

Maeghan Henke
BC Hydro

Simple Ways to Add More Vegetables to your Diet

May 16th, 2017

Research shows that eating fruits and vegetables can reduce your risk of chronic illness such as heart disease, cancer and diabetes, can help you maintain a healthy body weight and can reduce your risk of death from all causes. Yet many Canadians still struggle to eat enough fruit and vegetables each day. While Canada’s Food Guide recommends that women eat seven to eight servings a day and men eight to ten servings, women are eating just 4.3 servings and men only 3.5 servings according to Canadian produce consumption statistics. Often not having enough time is stated as the primary reason why they just can’t seem to get them in. I often say planning ahead and doing some prep the day before can help but sometimes things just don’t go your way. Having simple, ready to cook options in the fridge can help. Toss a broccoli slaw with a dressing for a simple salad or sauté them with teriyaki sauce for a simple rice bowl. Here are some delicious recipes using Mann’s ready to eat or cook vegetables in a bag and Mann’s Nourish Bowls. There are so many ways to add more vegetables to your diet! Go to www.veggiesmadeeasy.com for delicious recipes.

Note: Nourish Bowls won best new product this month at the CPMA (consumer product manufacturers Association) tradeshow.

Oriental Broccoli Slaw (have on display)

1 package Mann’s Broccoli Slaw

3 Green onions sliced on a diagonal

1 Tbsp toasted black sesame seeds

2 Tbsp sunflower seeds or pumpkin seeds

1 Red Bell pepper thinly sliced.

Soy ginger dressing or make your own

Dressing:

1/3 cup rice vinegar

1 clove garlic minced

1 tsp freshly grated ginger

1 Tbsp soy sauce

1 tsp sesame oil

 

Method:

  1. Combine all ingredient for dressing.
  2. Toss Broccoli slaw, sliced onions and peppers with dressing
  3. Sprinkle with sunflower and sesame seeds

Southwest Breakfast Wrap (have on display and show Nourish Bowl with cover off)

Southwest Chipotle Nourish Bowl

2 whole grain tortillas

2 eggs

1 Tbsp milk

½ avocado

Method:

  1. Remove the plastic from the Nourish Bowl, remove cheese and salsa, cover bowl with a plate and microwave 3-4 minutes.
  2. Combine salsa from Nourish Bowl with vegetables from the bowl
  3. Scramble egg with milk and cook on skillet
  4. Microwave tortillas 20 seconds
  5. Place vegetables, egg and grated cheese in tortilla
  6. Top with avocado and roll it up

Teriyaki Rice Bowl with Chicken (serves 2)- Demo this recipe

2 tsp sesame oil

1 cup cooked chicken cubed

2 cups steamed brown rice

2 cups steamed broccoli and carrots

1 cup broccoli slaw

½ cup thick teriyaki sauce

¼ cup cashews

¼ cup Spicy yogurt sauce (optional)

Spicy Yogurt Sauce: ¼ cup Greek yogurt, 1 tsp lemon juice, pinch of cayenne, paprika, sugar and pepper, hot sauce to taste)

Method:

  1. Heat sesame oil in skillet
  2. Sauté broccoli slaw 2 minutes, until tender
  3. Add cooked chicken cubes and steamed broccoli and carrots
  4. Toss to coat with teriyaki sauce and cook until hot
  5. Serve 1 cup brown rice into each bowl
  6. Top with ½ chicken vegetable mixture
  7. Drizzle with spicy yogurt (optional)
  8. Sprinkle on cashews

Power Blend Super Foods Salad (assemble salad)

1 package Mann’s Power Blend salad

1 cup cooked quinoa

1 cup cooked edamame

1 cup orange slices

1 cup mango slices

½ c toasted slivered almonds

½ c raisins, soaked in warm water

1/2c cilantro

Dressing:

1/2c rice wine vinegar

2 Tbsp canola oil

2 tsp crushed ginger

½ c Orange juice

1 tsp Tobasco sauce