WATCH ABOVE: Crystal MacGregor shares how to prepare 5 fun, veggie-filled recipes
MONTREAL — It’s one of the most common New Year’s (and all-year-round) resolutions: eat healthy.
But, between work, school, socializing and even the gym, it can be hard to get our full veggie-and-fruit intake every day.
According to health specialists, adults should be eating somewhere between 7 to 10 vegetables a day.
Crystal MacGregor, Epicure director of innovation, passed by The Global Morning News to share five original and tasty recipes to make sure we get our daily veggie servings.
Steamer cauliflower mashed potatoes
“This is absolutely delicious if you have the right amount of spices in there,” MacGregor said.
“It’s absolutely fantastic and easy to make.”
Makes: 6 servings
Prep time: 5 minutes
Cook time: 10 minute
Ingredients:
2-3 medium potatoes, washed and quartered
2 cups (250 ml) chopped cauliflower florets
2 Tbsp (30 ml) Epicure Herb & Garlic Dip Mix
¾ cups (180 ml) milk
2–3 Tbsp (30–45 ml) butter
Combine potato, cauliflower and dip mix in a silicone steamer.
Microwave on high with lid on for 10 minutes.
Mash cauliflower and potatoes with milk and butter until desired consistency.
Per serving: calories 120, fat 4 g (saturated 2.5 g, trans 0.1 g), cholesterol 10 m, sodium 35 mg, carbohydrate 35 g (fibre 2 g, sugars 3 g), protein 4 g.
Tips: use cauliflower in white dips, mashed potatoes, mac & cheese, shepherd’s pie.
Kickin’ berry and spinach smoothie
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“Sneaking veggies into smoothies is a fantastic way to get more vegetables and fruit in your diet,” said MacGregor.
Makes: 2 servings
Prep time: 5 minutes
Ingredients:
1/2 cup (125 ml) frozen blueberries
1 cup (250 ml) chopped fresh spinach
¼ cup (60 ml) low-fat Greek yogurt
¼ cup (60 ml) fruit juice (your choice)
Blend all ingredients until smooth.
If you like it thicker, add ice cubes; for a thinner consistency, simply add water.
Per serving (1 cup (250 ml)): Calories 60, fat 1 g (saturated 0 g, trans 0 g), cholesterol 0 mg, sodium 30 mg, carbohydrate 11 g (fibre 2 g, sugars 7 g), protein 3 g.
Roasted garlic hummus
“Hummus is great because you can serve it on a veggie platter and you can sneak in more veggies by pureeing peppers, beets, carrots and fold it into your hummus recipe,” said MacGregor.
Makes: 2 cups (500 ml)
Prep time: 2 minutes
Ingredients:
2-3 Tbsp (30-45 ml) Epicure seasoning for roasted garlic hummus
¼ cup (60 ml) hot water
¼ cup (60 ml) olive oil
3 Tbsp (45 ml) lemon juice (or juice of 1 lemon)
1-19 oz (540 ml) chickpeas, drained and rinsed
¼ cup (60 ml) tahini (optional)
Blend all ingredients in a food processor until smooth, approximately 2-3 minutes.
Per serving(2 Tbsp (30 ml)): Calories 100, fat 6 g (saturated 1 g, trans 0 g), cholesterol 0 mg, sodium 105 mg, carbohydrate 9 g (fibre 2 g, sugars 0 g), protein 3 g.
Tips: For extra-creamy hummus, stir in 2 tbsp (30 ml) plain low-fat yoghurt.
This is the classic recipe, but hummus has many faces.
Add 1 cup (250 ml) cooked carrots or 1/2 cup (125 ml) roasted red peppers for bright colour and subtle sweet flavour.
Can be made 2-3 days ahead – refrigerate in a sealed container until ready to serve.
Parsnip and carrot oven fries
These are delicious, with a slightly sweeter taste than potatoes, and just as satisfying!
Makes: 4-6 servings
Prep time: 5 minutes
Cook time: 25-35 minutes
Ingredients:
2-3 medium carrots
2-3 medium parsnip
1 Tbsp (15 ml) Epicure seasoning for Rosemary Garlic Oven Fries
1 Tbsp (15 ml) oil
Preheat over to 375°F (190°C)
Cut carrots and parsnip in half, width wise and then cut into sticks.
Place in a bowl with Rosemary Garlic Oven Fries Seasoning and oil, tossing to coat.
Arrange in a single layer on a cripser or pan.
Bake for 25-35 minutes, until lightly crispy but cooked.
Per serving: Calories 80, fat 2.5 g (saturated 0 g, trans 0 g), cholesterol 0 mg, sodium 20 mg, carbohydrate 14 g (fibre 4 g, sugars 4 g), protein 1 g.
Tips: Experiment with other firm root vegetables like sweet potatoes and yams. Cooking time may vary.
Decorate: Serve your veggie fries standing upright in a tea cup or small stoneware bowl for fun presentation.
Pesto zucchini noodles
Presto – it’s pesto! Sneak in more veggies with this perfectly sauced dish that’s ready in 12 minutes.
“You can put it in a salad. You can eat this pasta cold or hot,” said MacGregor.
Makes: 4 servings
Prep time: 10 minutes
Cook time: 1 minute
Ingredients:
3 medium zucchini
2 cups (500 ml) spinach
¼ cup (60 ml) Epicure Pesto Herb Mix
¼ cup (60 ml) olive oil
¼ cup (60 ml) grated Parmesan cheese
3 Tbsp (45 ml) finely chopped pine or pistachio nuts
Juice from 1 lemon
Make zucchini ribbons with a Y-peeler.
Cook in boiling water for 1 minute.
Drain well and place in a large bowl.
Combine remaining ingredients in a food processor and blend well.
Toss with zucchini noodles and serve.
Per serving: Calories 250, fat 21 g (saturated 3.5 g, trans 0 g), cholesterol 5 mg, sodium 30 mg, carbohydrate 13 g (fibre 4 g, sugars 1 g), protein 9 g.
Tips: Try this recipe with other veggie ribbons, such as carrots and squash.
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