How many vegetables have you eaten today?
Myplate recommends that adults eat at least 1 ½-2 cups of fruit and 2-3 cups of vegetables a day, but according to the Centers for Disease Control and Prevention, only 1 out of 10 adults meet those recommendations. Clearly, it can be challenging to incorporate fruits and vegetables into our diets!
Last month, a guest author on our blog wrote about how you can use a spiralizer to turn vegetables into ribbons or noodles for a fun and easy way to eat more vegetables. Another kitchen tool that can make veggies more easy and fun to prepare and eat is a ricer. You can use a ricer on potatoes or sweet potatoes to make mashed potatoes, or on hard veggies like carrots, broccoli, cauliflower, winter squash or beets to create rice that you can use in a pilaf, stir-fry or any other dish that calls for rice.
- Food Processor Veggie Rice: Place florets or chopped vegetables into the food processor and pulse into small, even, rice-sized pieces.
- Box Grater Veggie Rice: Grate your vegetable of choice against the medium sized holes on the grater to create small, even rice-sized pieces.
- Pre-made Veggie Rice: Look for pre-riced vegetables in the fresh produce section or frozen food aisle of your grocery store.
Need a recipe or some veggie rice serving suggestions to get started? Try this “Simple Cauliflower Rice” recipe adapted from Nutrition Stripped, and visit the recipe page to see suggested flavor variations.
- 1 head cauliflower, made into “rice” utilizing desired method from above
- 2 tablespoons oil of choice (olive, vegetable, coconut, etc.)
- ½ cup sweet onion, diced
- 1 teaspoon salt
- 1 teaspoon pepper
- In a sauté pan, cook the cauliflower with oil and onion for about 5-7 minutes until softened.
- Add the salt and pepper and mix.
- Serve alone, or substitute for rice in your favorite dish.(As a side, this recipe yields 4-6 servings).