Tip 1 : To incorporate more vegetables into your pizza or pasta--blend carrots, zucchini or spinach into the tomato sauce. Look online for recipes.
Tip 2 : Make a summer salad: Mix together diced tomatoes, cucumbers, and sweet onions with a citrus vinaigrette. Top if off with low-fat feta crumbles.
Tip 3 : Choose lean meat cuts for casserole dishes, like lean pork loin or sirloin for tamale pie. Check online for recipes.
Tip 4 : Jazz up raw vegetables with hummus dip or bean spread.
Tip 5 : Keep dried fruits handy. Try dried apricots, bananas, apples, pineapple, cherries, figs, dates, or cranberries.
Tip 6 : Use fat-free or low-fat milk to make condensed soups such as cream of mushroom, tomato, potato, or chicken. Check for low sodium options.
Tip 7 : Need to make dinner but have errands to do? Use a slow cooker to make a chicken and vegetable stew with plenty of tomatoes, potatoes and green beans.
Tip 8 : Green bean, broccoli, or spinach casseroles are a quick and easy way to serve vegetables--make them healthier with low-fat ingredients.
Tip 9 : Shopping tip: Find specials and coupons in your local paper or online for discounts on low-fat or fat-free dairy foods.
Tip 10 : Vary your veggies by including beans or peas in mixed dishes such as chili or minestrone soup.