Handout: Buy and Use These Veggies in Bulk
Here is a list of vegetables you can buy in bulk, along with serving suggestions, so you can keep meals varied while using them up throughout the week. It is a great way to save money and enjoy fresh produce. Scroll to the end for the printable PDF handout and recipes.
5-pound bags of potatoes:
Big bags of potatoes are very reasonably priced, costing less than $1 per pound. And they have a good shelf life if stored properly. Plus, they are versatile, going from soup or stew to potato salad or air-fried French Fries in a healthy kitchen.
The first thing you want to do with your potatoes when you come home from the store is to store them in a dark, cool place. Maybe you have a closed pantry or cabinet, or you can put them in a paper bag. Light is the enemy of potatoes because it turns them green!
One of the things I enjoy doing with huge bags of potatoes and sweet potatoes is baking a big batch. You can smash them, serve them whole, stuff them, or cube and add them to salads. Having them baked and ready to use is the key. For sweet potatoes you can squeeze them out of the skin and mash in a bowl.
Whole heads of cabbage
Whole heads of cabbage are only around $2-3, and they can provide side dishes for meals a few times a week. Plus, these cruciferous veggies have a good storage life. You can slice cabbage thinly to make a great slaw or fish taco topping, but then what? The answer is to make cabbage steak! You slice the whole head into 1-2 inch strips and place them on a sheet pan. Drizzle oil, then season it, and bake it at a high temperature. Serve on a plate with a bit of salad dressing or include it in a Middle Eastern-style shawarma dinner.
2-pound bags of carrots:
A 2-pound bag of carrots costs around $3. We have also seen one-pound bags on Amazon Fresh for just .89. Carrots are versatile in many dishes, including stew, soup, Shakshuka, salads, bowls, and sheet-pan dinners. By having fresh carrots on hand, you can chop and put them in almost any dish you’re making. And by having a grater, you can grate them into bowls and salads. However, you can also chop them into sticks and serve with sticks of vegetables and fruits for a healthy snack.
Broccoli
Broccoli does not have a super long shelf life but you can buy big heads of it for under $2 and serve it earlier in the week. Steam it, roast it, put it in salads. Bags of frozen broccoli are also inexpensive, and you can store them in the freezer for busy nights, microwaving them in minutes for a well-loved side dish.
Cauliflower
A whole head of cauliflower is often under $2. Steamed cauliflower can be zinged up with a squeeze of lemon, but you can always mash it with potatoes or roast “steak slices” of it in the oven. To make steaks, preheat the oven to 440°F. Cut the cauliflower into 1-inch slices, slicing the whole head. Place on a sheet tray with a little oil and season it your favorite way. Garlic and pepper, garam masala, steak seasoning, or Italian seasoning are all great.
Here is a handout you can download and below are favorite recipes for these veggies!
Country-Style Potato Salad
This healthful spin on an old classic will have your taste buds dancing!
Ingredients
- 3 medium-sized baking potatoes
- 1 cup celery, chopped
- 1/2 cup minced onion
- 1 cup frozen peas (defrosted)
- 1 tablespoon prepared mustard
- 1/2 cup low-fat mayonnaise
- 1/2 cup non-fat plain yogurt
- fresh cracked black pepper to taste
- Garnish: lettuce and tomato
Instructions
- Wash potatoes. Leave skin on and cut into bite-size chunks. Place in pan and cover with water. Bring to a boil, lower to simmer and cook uncovered until potatoes are tender, about 20 minutes. Drain in colander and rinse lightly with cold water.
- Meanwhile, put the rest of the ingredients in a large mixing bowl.
- Drain potatoes well and add to the bowl. Mix well and refrigerate until ready to use.
- (Excerpted from Cooking Demo II)
- Chef's Tips: It's easy to double or halve this recipe, depending on how many people you are looking to feed.
Nutrition Facts
Calories
262.87Fat
7.76 gSat. Fat
1.7 gCarbs
42.69 gFiber
5.61 gNet carbs
37.09 gSugar
7.9 gProtein
7.49 gSodium
319.95 mgCholesterol
8.46 mg
Steak Grilled Cauliflower
Ingredients
- 1 head cauliflower
- 1 tsp olive oil extra virgin
- 2 tsp paprika
- 1 pinch cayenne pepper
- 1 tsp garlic powder
- 1 sprinkle black pepper
- 1 each lemon cut in quarters
Instructions
- Heat a barbecue grill to 400-500 degrees.
- Slice the cauliflower across the top in 1/2 inch slices so you have "steaks", discarding the leaves and stems. Place the slices of cauliflower on foil.
- Sprinkle the cauliflower with the oil and seasonings. Add the lemon wedges to the foil.
- Grill the cauliflower on foil until it browns on one side. Turn it over and cook a few more minutes.
- Serve the hot cauliflower steaks with the grilled lemon wedges.
Nutrition Facts
Calories
60.23Fat
1.76 gSat. Fat
0.38 gCarbs
11.01 gFiber
4.17 gNet carbs
6.86 gSugar
3.57 gProtein
3.37 gSodium
45 mgCholesterol
0 mg
Asian Cabbage Salad
This tasty salad is sure to be a favorite. It goes especially well with barbecued dishes, stir-frys, and veggie burgers.
Ingredients
- 1 tablespoon vegetable oil
- 1 teaspoon sesame oil
- 3 tablespoon rice vinegar
- 1 tablespoon sugar
- 1 teaspoon soy sauce
- pinch cayenne pepper
- 3 cups shredded cabbage
- 1 cup shredded bok choy
- 1 cup cooked snow peas
- 1/4 cup sliced green onion
- 1 carrot, sliced thin
Instructions
- Combine first 5 ingredients in medium mixing bowl and mix well. This is your dressing. Add the rest of the ingredients and mix well. Cover and refrigerate until ready to serve, up to 24 hours.
- Chef's Tips: If you don't have rice vinegar, try apple cider vinegar for a mild kick.
Nutrition Facts
Calories
87.52Fat
4.6 gSat. Fat
0.7 gCarbs
10.29 gFiber
2.74 gNet carbs
7.57 gSugar
6.75 gProtein
2.04 gSodium
117.39 mgCholesterol
0 mg
Broccoli Steamed
Did you know that you can steam broccoli in the microwave?
Ingredients
- 4 cups broccoli florets
- 1 teaspoon light margarine
- Black pepper to taste
Instructions
- Place broccoli and margarine in a microwaveable bowl or container and cover.
- Cook on full power until broccoli is tender, about 3-4 minutes.
- Add margarine and pepper and stir briefly.
- Chef's Tips:
- You can also replace half the broccoli with cauliflower for a mixed veggie medley.
- Serve with a wedge of lemon for more flavor. Or add more flavor combos:
- -fresh chopped herbs
- -sesame seeds and light soy sauce
- -lime
- -salsa
- -parmesan and chopped dried sun tomatoes
Nutrition Facts
Calories
39.99Fat
1.35 gSat. Fat
0.31 gCarbs
6.06 gFiber
2.38 gNet carbs
3.7 gSugar
1.55 gProtein
2.57 gSodium
41.83 mgCholesterol
0 mg
Carrot Ginger Salad
Crunchy veggies, sweet and spicy ginger, and tart vinegar give this salad great texture and bold taste.
Ingredients
- 1 package butter lettuce blend
- 1 cup cherry tomatoes
- 1 cup grated carrots
- 1 tablespoon grated ginger root
- 1/2 cup sliced green onions
- Red wine vinegar to taste
Instructions
- Place washed lettuce in wide shallow bowl. Top with tomatoes, carrots, ginger, and green onions.
- Serve salad with black pepper and red wine vinegar on the side.
Nutrition Facts
Calories
25.5Fat
0.15 gSat. Fat
0.03 gCarbs
5.79 gFiber
1.51 gNet carbs
4.26 gSugar
2.77 gProtein
0.91 gSodium
28.52 mgCholesterol
0 mg