Are you getting enough Vegetables in your Meals?

Lawndale News Chicago's Bilingual Newspaper - Foods

Kim Kirchherr, MS, RD, LDN, CDE Jewel-Osco Dietitian

If you aren’t getting the 4 ½ cups (combined) fruits and veggies each day that the average adult needs, think about adding vegetables (or fruits) to every eating occasion. Visit for menus and guidance.

Vegetarian meals can be quick and easy to serve. Using vegetables (or fruits, for that matter) can be a huge time and energy saver because they don’t take too long to cook and in fact, taste great raw! Or try a stir fry – it comes together quickly and makes meals bright and crunchy, too.

Vegetarian meals are a budget friendly solution. When it comes to loads of nutrients for the calories and dollars spent, beans are hard to beat. Try them in casseroles, soups, stews, or salads to add texture and nutrition.

Good nutrition and food safety go hand-in-hand. As careful as you may be about the foods you eat, it is just as important to make sure your foods are properly prepared and handled. Remember these four principles:

  • Clean – wash hands, food utensils and cutting boards with soap and water before handling food.
  • Cook – Cook foods to a safe temperature – even veggie meals, when reheated, should be cooked to 165 degrees for safety.
  • Chill – Hot dishes which will be chilled as leftovers should be placed in your refrigerator as soon as possible to keep them safe for later.
  • Separate – Keep raw meat and poultry products separated from fruits, veggies and any other foods which will not be thoroughly cooked.

Lawndale News Chicago's Bilingual Newspaper - Foods

Bean and Rice Enchiladas with Salsa Verde Sauce


Prep Time: 25 minutes
Cook Time: 30 minutes
Amount: 10 servings

1 (6.8 ounce) package Spanish rice mix
1 (15 ounce) can refried beans
1 (16 ounce) jar salsa Verde, divided
1 (8 ounce) package shredded Cheddar cheese, divided
1 cup sour cream, divided
10 (8-inch) flour tortillas
sliced avocados

1. Prepare rice according to package directions.

2. Meanwhile, in medium bowl, combine refried beans, 1 cup salsa Verde, 1 cup cheese and 1/2 cup sour cream; set aside. In small bowl, combine remaining salsa Verde and sour cream; set aside.

3. Spread about 1/4 cup of bean mixture on one-half of tortilla. Top with about 1/3 cup rice. Roll up and place in a 13×9-inch baking dish that has been sprayed with no-stick cooking spray. Repeat with remaining tortillas.

4. Spread reserved salsa Verde sour cream mixture over enchiladas. Sprinkle with remaining cheese. Bake in a preheated 375°F oven for 25-30 minutes or until heated through and cheese is melted.

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Lawndale News
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ATTN. Fresh Take on Health and Nutrition Column from Jewel-Osco

Until next time!

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