By Jena Pape

Hy-Vee Registered Dietitian

September is Fruits and Veggies — More Matters Month.

So join the celebration and aim to follow the USDA MyPlate recommendations of filling half your plate with fruits and vegetables.

Just remember, it doesn’t matter how you get them; canned, frozen, dried or fresh, they all matter. But if you are looking to increase your intake without compromising taste, here are five tasty ways to get you started:

1. Rethink roasting: This method of cooking is great for a wide range of vegetables; zucchini, sweet potatoes, asparagus, peppers, mushrooms, carrots, brussel sprouts, you name it. Cooking times vary depending on size and density of the vegetables chosen, while taste can be tailored with spices based on your flavor preferences. For directions to get you started, try the roasted veggies recipe at the end of this column.

2. Break out the blender: Choose from whole fresh or frozen fruits and veggies, and simply add milk or yogurt. Make these creations work for you. If you are short on time, grocery stores offer several pre-cut frozen fruits and veggies. Otherwise buy fresh produce and cut/wash before you are about to use. If you find that you have extra that you won’t have time to eat, save money and waste by freezing for another day. Spinach, cucumbers and kale have mild flavors if you are looking to incorporate extra veggies without losing the often preferred fruity taste.

3. Sensible substitutions: Swap usual meat options for beans or mushrooms.  Both options are inexpensive and full of beneficial nutrients.  This can be done in a variety of meals like tacos, burgers, pastas, and sandwiches.

4. Gear up the grill: Take advantage of the warm weather we have left this fall to get outside and grill. Although fruits and veggies aren’t typically the side of our plate we think of filling when it comes to grilling, practically any fruit or vegetable can be grilled. Put them on a skewer and pair with meats as Kabobs or serve alone as an appetizer, side, or even dessert.

5. A sneaky sauce solution: Puree veggies such as carrots, zucchini, squash, bell peppers, or even pumpkin and add to your spaghetti or pizza sauces. If you prefer chunky options, simply chop up and toss in veggies whole like mushrooms, tomatoes, or spinach.

 Roasted Veggies

Ingredients

•1 large sweet potato, peeled and cut into chunks

•1 medium zucchini, trimmed, cut into 1/2-inch-thick diagonal slices

•1 medium-size yellow crookneck squash, trimmed, cut into 1/2-inch-thick diagonal slices

•1 red bell pepper, cut into chunks

•1 small onion, cut into wedges

•2 tsp. olive oil

•2 Tbsp. chopped fresh parsley

•2 Tbsp.  chopped fresh cilantro

•2 Tbsp. chopped fresh basil

•1 small garlic clove, minced

Nonstick vegetable oil spray

 Directions

1. Combine parsley, cilantro, basil, garlic, and oil in small bowl; set aside.

2. Preheat oven to 425 degrees. Spray large baking sheet (preferably nonstick) with vegetable oil spray.

3. Combine vegetables in large bowl. Drizzle oil mixture over; toss to coat.

4. Arrange vegetables in single layer on prepared baking sheet. Roast 15 minutes. Turn and roast until tender and golden, about 10-15 minutes longer.