If you eat out a lot, chances are you are not eating enough vegetables. Even if you are a diehard salad fanatic, it is often difficult finding a side salad with anything other than head lettuce, a slice of tomato and 2 shavings from a carrot. You know what I mean. To be perfectly frank, you might be better off just drinking a glass of water, since head lettuce has almost no nutritional value.

Since head lettuce is cheap, it is unlikely you are going to find much variety in a side salad from a less expensive or chain restaurant. That doesn't mean you can't make it taste a whole lot better. You can make your own Veggie Blend of flavor to add to any salad. Combine the following: 2 teaspoons each of basil, chervil and marjoram, 1 teaspoon each of celery seed and tarragon. Dried herbs are better than ground. Mix them up and put them in a spice jar with a shaker top and keep that in your purse. Try it at home first and adjust depending upon your likes and dislikes.

Although I like to mix up a variety of veggies in my salads, I also like picking a particular vegetable and trying to spruce it up flavor wise. Asparagus is a great veggie. It is low in sodium and calories and high in vitamin A. Try it with orange slices or bacon bits in a salad. Sauté asparagus with peanut oil and chopped scallions. Add wedges of tomatoes and soy sauce and serve over pasta. Mushrooms also go well with asparagus. Add some toasted sesame seeds and lemon juice to asparagus for a side dish. Eggs and asparagus are a great combination for breakfast. Spice them up with savory, tarragon and chives.

Broccoli is another vegetable that is very low in calories and high in vitamins A and C. It also contains calcium and iron. I like a blend of mustard and cheese with broccoli. It makes a great dip if you want a healthy vegetable-based appetizer. As a side dish melt a little butter in a pan and add some cheddar cheese and mustard to taste. I use a similar blend to "devil" my eggs. Don't fuss taking the yolks out and blending them with mayonnaise. Just cut the eggs in half lengthwise and dribble them with a heated mustard and low fat canola butter combination for simplicity. For those of you who love crunch in their food, add toasted almonds and celery to your broccoli side dish.

Carrots are not just for rabbits. Add cinnamon and cloves to a little melted butter and perk up those cooked carrots. Add pecans or some tart apples for even more crunch. I used to dip raw carrots in peanut butter as a snack, when I was in college. Now I use carrots mostly when I'm making a stew or soup in the crock-pot.

These combinations should get you thinking and experimenting with your vegetables. They don't have to lie in your plate naked. Dress them up. Remember that sweet vegetables combine well with a contrasting hot spice, like paprika, cayenne, chili powder, curry powder or onions. You may also use complementary sweet spices, like cinnamon, cloves or ginger. No matter what you use, your body will thank you for finding just the right "outfit" for these fashionably flavorful foods.

Copyright 2011 by Linda K. Murdock. Linda Murdock is the best-selling author of A Busy Cook's Guide to Spices, How to Introduce New Flavors to Everyday Meals. Unlike most spice books, you can turn to a food, whether meat, vegetable or starch, and find a list of spices that go well with that food. Recipes are also included. To learn more go to http://bellwetherbooks.com/

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