How many servings of fruits and vegetables should we eat?
The Centers for Disease Control and Prevention provides a handy calculator that tells you how many fruits and vegetables you should eat based on your age, sex and level of activity. I need 2 cups of fruit and 2.5 cups of vegetables each day. This calculation was the same recommendation that comes from The Harvard School of Public Health.
I’m afraid I don’t hit that mark most days, so it’s time to change my ways.
What better way to start than with this vegetable tian recipe adapted from For the Love of Cooking. You might remember that Tuesday’s Crash Hot Potatoes came from the same cook.
According to SlashFood, a vegetable tian is “a layered, baked vegetable dish that originated in Provence but is also common to city kitchens.”
I can picture so many combinations of vegetables that I know this side dish will be my go to recipe to get those healthy vegetables onto the family plate. All I had to do was saute a few onions, slice my vegetables, layer them in a casserole dish, then sprinkle some fresh herbs and nutty Parmesan cheese on top. After a bake in the oven, the end result was a savory vegetable dish that pleased everyone at the table.
What a terrific way to get a few of those 2.5 servings of vegetables into my diet. Happy cooking!
Amount Per Serving Calories: 130 Weight Watchers PointsPlus 3 Total Fat: 6.17g Cholesterol: 7mg Sodium: 194mg Total Carbs: 13.98g Dietary Fiber: 2.76g Sugars: 5.35g Protein: 5.79g
- 1 tablespoons olive oil
- ½ large sweet onion, sliced
- 2 cloves garlic, minced
- 1 large sweet potato , sliced in 1/4" slices
- 1 medium zucchini, sliced in 1/4" slices
- 1 medium yellow squash, sliced in 1/4" slices
- 2 tablespoons thyme, freshly chopped
- ½ cup Parmesan cheese , shredded
- Preheat the oven to 400 degrees.
- Spray a medium round baking dish with olive oil cooking spray.
- Heat a non-stick skillet over medium high and add olive oil. Then add onion and cook for 8 minutes until translucent. Add garlic and cook another minute.
- Spread the onions on the bottom of your baking dish and sprinkle with half of the thyme.
- Layer potatoes and squashes around the dish as tightly as possible.
- Spray with olive oil cooking spray and sprinkle with remaining thyme and season with salt and pepper.
- Cover with foil and bake for 30 minutes until just tender.
- Uncover and spread with Parmesan. Bake another 5 minutes until cheese is melted.
The statements made here are strictly my opinion and are not meant to replace medical advice from your physician. Please see disclaimer for further details. Nutrition information is compiled with MacGourmet. If you find discrepancies, please let me know. It’s important to me that I provide you with accurate information.