Provided by:
The University of Arizona College of Agriculture &
Life Sciences - Cooperative
Extension
March 27th, 2016
This Week:
Learn how to have
veggies on the go!
Newsletter 5:
Vegetables on the Go
Welcome to the fifth WAAZ newsletter!
This week's topic is on how to make vegetables on the go.
FACT: Vegetables make a great on-the-go snack because
they are a low-calorie, high-fiber, high-nutrient and
tasty alternative to processed snack foods.1
Method 1: Raw Vegetables and Dip
SEE NEXT PAGE FOR NUTRITION INFORMATION
Next week:
Learn about
dates - the fruit!
o This is the simplest and easiest way to take vegetables with you
wherever you go! Often, you can purchase raw vegetables prechopped or pre-peeled, ready for eating. Or you can purchase
and prepare them yourself. Just put 1 cup of vegetables in a
container and pack one tablespoon of hummus, ranch,
guacamole, Tzatziki sauce, or any dip you like to go with it.
o You can use all sorts of vegetables for this, such as:
Baby Carrots  Sweet/Bell Peppers  Sugar Snap Peas  Sliced
Cucumbers  Celery Sticks  Radishes  Broccoli  Cauliflower
Cherry tomatoes  Asparagus  Snow Peas  Green Beans
Tip: Stores often sell containers convenient for storing veggies and dip.
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Method 2: Making Vegetable Chips3
You can make chips out of more than just potatoes! Many popular vegetables can be made into chips as
well. Some examples include kale, beets, sweet potatoes, and carrots.
Recipe 1: Kale Chips
1. Assemble ingredients: 1 bunch of kale (in small, bite-sized pieces), sea salt, freshly cracked pepper.
2. Place kale on baking sheet and sprinkle a pinch of sea salt and pepper over the kale.
3. Bake for 16-20 minutes at 350F - make sure to gently toss the chips after baking for 10 minutes.
4. Add additional seasoning if desired, serve.
Nutrient Info Per 1 cup serving:
Calories: 37 Protein: 2g Carbohydrates: 7g Fat: 1g Fiber: 3g Potassium: 295mg Vitamin A: 879 g
Recipe 2: Beet Chips
1. Assemble ingredients: 1 lb thinly sliced beets, 1 tsp oregano, 1 tsp thyme, 1 pinch salt
2. Place beet slices on baking sheet and lightly dust with salt, oregano, and thyme.
3. Bake 20 - 30 minutes at 325F, checking frequently - beets burn easily. Remove and serve.
Nutrient Info Per 1 cup serving:
Calories: 58 Protein: 2g Carbohydrates: 14g Fat: 0g Fiber: 4g Potassium: 272mg Folate: 53g
Recipe 3: Sweet Potato Chips
1. Assemble ingredients: 1 sweet potato, thinly sliced, 1 tsp each of paprika, cayenne, coriander, and
cumin.
2. Place sweet potato slices on baking sheet. Sprinkle with spices.
3. Bake 325F for 10 minutes, flip slices over, bake another 10 minutes. Serve.
Nutrient Info Per 8 Chips:
Calories: 144 Protein: 2g Carbohydrates: 20g Fat: 7g Fiber: 3g Potassium: 371mg Phosphorus: 65mg
Sweet Potato and Beet Chips
Kale Chips (Unseasoned on top
seasoned on bottom)
Raw Vegetables and Dip
More About Vegetables: http://www.fruitsandveggiesmorematters.org/
References:
1
3
3
2
http://store.msuextension.org/publications/
HomeHealthandFamily/MT200907HR.pdf
Wheeler, Madelyn L. "Choose Your Foods Food
Lists for Weight Management". Academy of
Nutrition and Dietetics, 2014.
http://livesmartohio.osu.edu/food/even-2osu
-edu/veggie-chips-healthy-and-delicious/
Method 1: Average Nutrient Values2
1 Serving
Calories Protein Fat
Non-starchy ~25
~2g
0g
Vegetables
1 C, raw
Dip, 1 tbsp
~25-50
0-1g
0-4g