October 22, 2012Eat mor e, and eat a variety of vegetables. You can’t go wrong with vegetables! Our “best” picks are good to start with, but try other produce, too. These vegetables pack the most nutrition for the lowest cost:
Dark Green:broccoli. collards kale, lettuce romaine, mustrd greens, parlsley, spinach. turnip greens.
Orange/Red: pumpkin, calabanza spanish pumpkin, carrots, sweet potato, tomatoes . Sweet red and green peppers are also nutritious, but may have more pesticides than other vegetables. Check prices for organic.
Starchy: Corn, lima beans, potatoes. Potatoes and green beans may have more pesticides than other vegetables. Check prices for organic.
The Rest: alfala sprouts, brussels spouts, cabbage, eggplant, green onions, okra fozen, onions, snow peas zucchini, summer squash.
Top Tips:1. Vegetables about to go bad? Freeze them or make soup
2. Stock up on long-lasting vegetables and store them in a cool, dry place. Potatoes, carrots, pumpkin, calabaza, and sweet potatoes taste great for several weeks after you buy them.
3. Frozen vegetables and cabbage keep well, too.
Kid-approved roast veg
Choose any vegetables:15 Brussels sprouts
1 pound okra
3 summer squash
2 sweet potatoes or yams
PLUS either Savory Mix:1 medium onion chopped
2 garlic cloves, chopped
2-3 tablespoons olive oil
1 teaspoon rosemary or thyme or fennel seeds
¼ teaspoon salt
¼ teaspoon black pepper
OR Sweet Mix:(best with calabaza, sweet potatoes, yams or pumpkin)
2-3 tablespoons oil
1 teaspoon brown sugar
½ teaspoon cinnamon
¼ teaspoon salt
Preparation:1. Preheat oven to 425°F.
2. Rinse and chop your choice of vegetables into bite-size chunks of equal size.
3. Make the sweet or savory seasoning.
4. Coat veggies with either sweet or savory mix.
5. Spread veggies on baking sheet in a single layer.
6. Bake until veggies are browned at the edges and tender inside, checking and tossing every 15 minutes.
The browner they get, the sweeter and more kid-pleasing the caramelized vegetables will be.