By Karen Ansel, RD

 

Get everyone to eat more greens (and reds and oranges) with these strategies

Once, your kids loved vegetables--but then they stopped thinking it was fun to stick peas up their nose. Now, chances are, they're like most Americans--falling woefully short of the three to eight servings of vegetables that nutritionists say they should eat each day. You're probably not doing much better: Most adults don't even manage to hit the old five-a-day goal.

Think veggies take too long to cook? Find them bitter or boring? We took five of America's favorite vegetables (plus five others you're going to love) and made them tastier and a snap to prepare.

Potatoes

Spuds with skin are packed with vitamin C and are one of the best sources of potassium and fiber. They can be low cal: A plain baked potato has only 140 calories. Trouble is, we love to fry them or load them with sour cream, butter, or gravy.

Make them healthy

• Veggie baked potato Scoop out the flesh of a baked potato and mash with steamed broccoli and 1% cottage cheese to add protein and calcium (but few calories). Stuff filling back into the skin.
• Mayo-free potato salad Toss steamed, quartered new potatoes with steamed green beans; add honey mustard mixed with a bit of olive oil to make an easy side dish.
• Pasta, potato-style Pick up some gnocchi (a pasta made from potatoes) in the refrigerated section of the grocery store. Cook according to package instructions and add pesto sauce and steamed peas. A serving of gnocchi contains about 4 ounces of potatoes.

Or Try
Cauliflower

It's a natural substitute for potatoes because it shares the same hearty texture. Nuke and puree it and use as a creamy base for soup, or coat florets with olive oil and curry powder and roast.

Carrots

These crunchy root veggies are vitamin A powerhouses, but they're typically served raw or steamed--in other words, bland and uninspired.

Make them tasty

• Power sandwich Spread whole wheat bread with peanut butter and top with raisins and shredded carrots for an interesting crunch and a hint of sweetness.
• Honey carrots Boil baby carrots until just tender. Add a dab of butter and honey to make a kid-pleasing classic.
• Low-fat fries Using regular or multicolored carrots (available in red, white, yellow, and purple at natural food stores), slice lengthwise and coat with olive oil, salt, and pepper. Roast in a 425¡ãF oven for 30 to 40 minutes.

Or Try
Butternut squash