Diet and Lifestyle

Making Vegetables Your Main Dish at Meal

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Question: How do you include vegetables as the main dish at a meal?

Our US-Registered Bariatric Dietitian answers:

To start including vegetables more often as the main dish at meals, it is helpful to think of them as the “star” of the show. This is typically a place where we tend to put meat and potatoes in our American diet.

Focus on the broccoli you picked up at the grocery store, or the butternut squash that was at the farmer’s market. There is so much more you can do with vegetables besides steaming and serving with some butter, salt, and pepper.

For example, cube and roast the butternut squash, then add it as a topping on a spinach salad with dried Craisins or cherries, walnuts, gorgonzola or bleu cheese, and a vinaigrette. With the broccoli, you can make a vegetarian stir-fry and add other vegetables in your fridge, then top on brown rice.

Look up some of your favorite recipes online and simply type in “vegetarian” at the beginning.

For example, Vegetarian stroganoff, Vegetarian homemade burgers, Vegetarian lasagna, Vegetarian casseroles, Vegetarian soup, etc.

Below are some other examples of yummy recipes to look for and try:

  • Grilled Portobello burger instead of a regular hamburger
  • Vegetarian Stuffed Peppers
  • Winter Vegetable Chili
  • Asparagus Frittata
  • Chickpea, Tomato, and Feta Salad
  • Crustless Broccoli & Cheddar Quiche
  • Vegetarian Stir-Fry

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US-registered Bariatric Dietitian

US-registered Bariatric Dietitian
Katelyn Mock is a US-registered Bariatric Dietitian certified by the American Academy of Nutrition and Dietetics. With more than 8 years of experience in formulating and reviewing diet programs across various hospital settings, Katelyn has also served as the Lead Bariatric Dietitian for the Ohio State University Medical Center.

On-site Bariatric Nutritionist in Tijuana