How to Sneak Veggies into Every Meal

“Eat more vegetables!” It’s the most commonly heard phrase when asked how to eat healthier and it is true! Increasing the amount vegetables eaten throughout the day increases fiber and nutrient intake, protects against disease, improves digestive health, improves energy, helps maintain or manage weight, adds flavor and variety to your meal, and most importantly, makes you feel great! But sometimes it is easier said than done. Check out the below ideas on how to add vegetables to any and hopefully all of your meals!

Breakfast:

Break away from traditional breakfast meals! Add body, fiber, and a garden of nutrients to your morning by adding vegetables to your eggs, topping your toast with greens and tomatoes, enjoying a fried egg breakfast salad, or by adding vegetables to your AM smoothie. For those new to incorporating vegetables to their smoothies, start with spinach for a tasteless boost in nutrition! For vegetable lovers, experiment with more bitter greens like kale or dandelion or red cabbage! Start your next morning with this Purple Power Smoothie:Screenshot_20180114-185454

Ingredients:

½ frozen banana

½ cup red cabbage

¼ cup pineapple

⅛ cup blueberries

½ cup coconut water

1 tbsp hemp hearts/flaxseed/chia seeds

Handful of wheatgrass

Freshly grated ginger

Blend until smooth. Enjoy!

 

Lunch

Whether you’re a sandwich, sushi, soup, or salad eater, lunch is one of the easiest meals to load up on vegetables. Challenge yourself to add vegetables to ANYTHING you choose for lunch. More vegetables means more water content, more fiber, and slower digestion, keeping you fuller longer to power through the work day! For the most filling lunch, make vegetables the base of your lunch and pair with lean protein like tuna, eggs, chicken, or tofu and a healthy fat like avocados, olive oil, or almonds. Salads, lettuce wraps, spring rolls, stews, chilis, and soups all are great vessels to achieve a lunch loaded with vegetables! Try out the beautiful lunch bowl recipe below!

Ingredients:

1 cup spinach

¼ cup shredded carrots and cabbage

⅙ avocado

5-7 sweet peas

⅛ cup roasted chickpeas

¼ cup baked tofu, chicken, or salmon

½ cup roasted broccoli

⅛ cup cashews

⅛ cup golden tahini dressing

Combine and enjoy!

 

Dinner

Vegetables are already a staple element of the dinner plate. But what makes you craving more vegetables? Ones that are tasty and exciting! The USDA recommends making half of every meal fruits and vegetables. Take advantage of this opportunity at dinner and pile your plate with a beautiful, diverse array of colorful vegetables. Eating different colored vegetables ensures that you receive the variety of nutrients needed for the body to thrive and fight off illness. When shopping, make a vow to try a new vegetable every week and prepare them in a variety of ways! Roasting, sauteeing, steaming, and grilling are some delicious cooking methods. Check out the below recipe for a beautiful side of roasted vegetables:

Ingredients:

2 red peppers sliced

2 green pepper sliced

4 large carrots sliced into 2 inch strips

1 cauliflower chopped

½ can drained and rinsed chickpeas,

1 red onion sliced

1 small red cabbage chopped

 

Preheat oven to 400F. Combine ingredients in large bowl, toss with 2 tbsp olive oil, a dash of basil, salt, and pepper. Roast for 25 minutes. Enjoy!

What’s the best way to increase the amount of vegetables you eat? Find recipes that you love that increase and compliment the flavor of vegetables!

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