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4 Ways to Put Your Fresh Vegetables to Work

September 04, 2024

Summer is winding down, but gardens are still bursting with a rainbow of homegrown vegetables. And fresh vegetables — whether you grow them yourself or buy them at your local farmers’ market, are nutritional gold mines.

“Vegetables are rich in fiber, vitamins, minerals and beneficial plant chemicals known as phytonutrients,” says Amy Habeck, RDN, a registered dietitian-nutritionist with Hartford HealthCare in Wilton. “They begin to lose some of this vitamin content in shipping and storage. Eating them straight from the garden or farmers’ market provides great taste, nutrition and variety.”

But how can you make the most of your harvest? Habeck shared these tips for getting the most out of fresh vegetables.

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1. Prep your vegetables ahead of time.

Sometimes the biggest barrier to a healthy snack or side is all the work that goes into cleaning and chopping your produce.

The best solution? Keep your raw veggies prepped and ready to grab.

Peppers, carrots, cucumbers and cherry tomatoes are all great snacks and additions to the dinner table.

> Related: 4 Reasons to Eat More Vegetables

2. Add some flavor with a healthy dip.

A healthy dip can make vegetables an even more exciting food to snack on.

Mix your favorite seasonings with some low-fat Greek yogurt, or opt for some hummus.

Offering a healthy dip can also tempt veggie-avoidant kids — or even adults.

“Good habits start young, so if dip is what gets your kids to try a veggie, go for it!” she says. “Any exposure to vegetables with their varied colors, textures and tastes will reap benefits in the future.”

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3. Find new recipes that highlight your harvest.

If your tired of the same old grilled zucchini and squash, Habeck suggests searching for recipes that accentuate your vegetables. Some ideas include:

  • Curried chickpea stew with roasted vegetables. Give it your own flavor by using your favorite vegetables or latest farmers’ market find.
  • Chicken and cucumber lettuce wraps with peanut sauce. Add shredded cabbage for extra crunch and fiber.
  • Spiced ginger carrot soup. It’s always soup weather when you have fresh veggies!