It’s not just mom saying it these days. According to the U.S.D.A., the average adult needs 2 1/2 to 3 cups of vegetables per day.
Studies show that people who eat a large variety of vegetables and fruits as part of their daily diet have a reduced risk of many chronic diseases such as stroke, cancer, heart disease, and diabetes.
Adding more vegetables for better nutrition doesn’t mean you have to give up flavor on your plate. When treated right, vegetables can be the extraordinary main event of your meal.
For some delicious ideas on how to make vegetables a more prominent part of a daily diet, I turned to Justin Fox Burks, author of The Southern Vegetarian Cookbook and The Chubby Vegetarian blog.
“My number one tip for incorporating more vegetables into your diet is to treat those vegetables like a piece of meat. If you would normally dry rub and grill a steak, try that with a butternut squash.”
Justin also recommends shifting vegetables from the outskirts of your plate to the main course position. “We serve artichoke hearts over smoky grits. Think of it like a vegetarian version of shrimp and grits.”
Cook vegetables and salads you really like. It’s a simple way to incorporate more vegetables into your diet.
And be adventuresome. “Enjoy the variety of vegetables that are out there. Look for things you maybe have never tried … now that there is extra room on your plate.”
If you check out Justin’s cookbook or his blog, I can guarantee you will find eating your vegetables has never been more delicious!
This is Jennifer Chandler with The Weekly Dish. Eat your veggies!
Butternut Squash Steak with Smoked Garlic Chimichurri
- 1 large butternut squash
- 2 tablespoons olive oil (divided)
- Montreal Steak Seasoning (recipe follows)
- 8 ounces crimini mushrooms (sliced)
- Smoked Garlic Chimichurri (recipe follows)
First, select a large butternut squash that has a fat neck and a small bulb. You will get larger cuts from a squash that has this shape. Trim the stem end off and peel the squash using a serrated peeler. Cut the bulb-end of the squash off and reserve it for another use. Cut the neck into 4 equal pieces that are about 3/4 of an inch thick.
Preheat your outdoor grill to high. Drizzle the cut squash with 1 tablespoon of olive oil to coat. Season with a generous amount of Montreal Steak Seasoning on both sides of the squash. Grill squash for 8 minutes per side or until well marked by the grill grates and squash is tender.
In a frying pan over high heat, add the remaining tablespoon of olive oil, the mushrooms, and 1/2 teaspoon of the Montreal Steak Seasoning. Cook, stirring occasionally, until mushrooms are browned. Assemble the dish by dividing the mushrooms among the squash steaks and topping them with a few spoonfuls of Smoked Garlic Chimichurri. (Serves 4.)
Montreal Steak Seasoning
In a small bowl, mix one teaspoon each of smoked paprika, sweet paprika, granulated garlic, dried dill, ground coriander, cracked black pepper, and Kosher salt. Add cayenne pepper to taste. Set aside until ready to season the squash. Store leftover mix in an airtight container for up to one year.
Smoked Garlic Chimichurri
- 2 cups loose-packed parsley
- 1 clove smoked garlic*
- 1 smoked jalapeño* (seeded and roughly chopped)
- juice from 1 lemon
- 1/4 cup olive oil
- Kosher salt and cracked black pepper to taste
*This is simply a garlic clove and a jalapeño that has been smoked in an electric smoker for 15 minutes. If you don't have access to a smoker, just use two drops of liquid smoke.
Into the work bowl of your food processor, place the parsley, garlic, jalapeño, and lemon juice. Turn the processor on and drizzle the olive oil in. You want the sauce to be chunky, not completely smooth. Season with salt and pepper. Set aside until ready to use. Makes about a cup and is good on everything.
Recipes courtesy of Justin Fox Burks. For more of his recipes, visit http://chubbyvegetarian.blogspot.com.
