The Easiest Way to Eat More Vegetables
The following article was written by Heinen’s Chief Dietitian, Melanie Jatsek RD, LD. Photography was provided by our partner, Carolyn Hodges.
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If I had a tip guaranteed to set you up for a lifetime of healthy eating, would you want me to share it? Of course you would! Well, today is your lucky day because I have that very tip ready and waiting for you to put into action.
The strategy I’m about to reveal has been part of my weekly meal plan for decades. I consider it the single most powerful thing I do for my health, besides getting enough sleep of course.
Introducing the Magic Veggie Jar
No, a magic veggie jar isn’t some mystical container with magical powers, but it does have a way of mysteriously transforming the eating behaviors of those who choose to adopt it. How? Well, I’m sure you’ve experienced the ripple effect of one healthy habit. It’s backed by a motivational force so strong that it inspires you to build another healthy habit, and another one after that.
So, what exactly is a magic veggie jar? Picture a glass Mason jar filled with a variety of colorful raw vegetables that you prepare at the beginning of each week. And because you are investing the time to fill one jar, it only makes sense to prepare enough jars for the week (one for each day).
The Purpose of the Magic Veggie Jar
The goal of the magic veggie jar is to make it easy to follow Mom’s favorite food rule to “eat your vegetables.” Most Americans have forgotten that advice and, as a result, don’t eat nearly enough vegetables to achieve and maintain good health. I know sometimes we don’t want to admit it, but Mom really knew what she was talking about!
We should aim for at least 4 cups of vegetables every day, and depending on the size of the Mason jar, you could meet this goal with a daily 24-ounce jar or two smaller 12-ounce jars.
I like to eat my magic veggie jar with a meal, but you can enjoy yours as a snack if you’d prefer. Sometimes I munch on it while I’m sipping my breakfast smoothie and other times it pairs perfectly with a bowl of soup for lunch.
Magic veggie jars are also a lifesaver for those “hangry” times when you are most vulnerable to polish off a bag of chips or a sleeve of cookies. Let’s face it, when we’re super hungry our primal reaction is to grab the closest convenience food available, not chop up veggies.
If you think about it, aren’t jars of chopped veggies waiting for you in the fridge a convenience food?
How to Make a Magic Veggie Jar
To build your magic veggie jars, simply line up 5–7 glass Mason jars with lids. If you aren’t eating anywhere near the 4-cup recommendation, you may wish to start with the smaller 12-ounce size and work your way up to the 24-ounce jar (that’s how I started!).
Now comes the fun part! Visit your local Heinen’s Produce Department for the freshest vegetables to fill your magic veggie jars. Here are some of my favorite raw veggies:
- Broccoli florets
- Brussels sprouts halves or quarters
- Cauliflower florets
- Carrot sticks
- Cherry tomatoes
- Cucumber slices
- Jicama sticks or cubes
- Sweet Snaps pepper slices
- Sugar snap peas
- Watermelon radish slices
Optional Magic Veggie Jar Add-Ins
Jazz up your magic veggie jar with ¼–½ cup of one of these additions. Remember, the goal is to make your magic veggie jars finger food and make-ahead friendly, so don’t add any produce that’s too juicy or turns brown (like bananas or apples).
- Edamame beans (Seapoint Farms or Melissa’s)
- Blueberries
- Grapes
- Pear chunks
- Cherries
- Orange segments
Fx™-Approved Dips for a Magic Veggie Jar
Once they discover them, most people are excited to add magic veggie jars to their daily meal routine. But without fail, the question about veggie dips always surfaces. They’re immediately relieved when I tell them to dunk away, but with caution to the nutritional quality of dip they choose.
Here are eight of the best veggie dips available at Heinen’s, free of seed oils, preservatives, and anything artificial:
- Esti Baba Ghanoush
- Wholly Guacamole
- Hummus Goodness Hummus
- Cedar’s Reserve Hommus
- Primal Kitchen Ranch Dressing
- Primal Kitchen Green Goddess Dressing
- Livwell Creamy Miso Caesar Dressing
- Treeline Vegan Garlic Basil Goat Cheese
Key Takeaway
If you’re feeling stuck and not sure how to get on the path to making healthier food choices, a daily magic veggie jar could be the solution that sets you free. In just 20 minutes you can set yourself up for seven days of the most nutritious convenience food known to man. Now that’s what I call time well spent!
