We know that balanced eating includes eating lots of fresh veggies. But sometimes just because we know something, doesn’t make it easy to do. In fact, according to the CDC, only 1 in 10 Americans get the recommended veg in their mouth every day. What's the recommended amount, you might ask? Well, friend, it's 5 (or more) servings a day.
Why eat your veggies? For many, many, many reasons, but here are a few compelling reasons for loading up your plate and snack drawer with things that grow in the ground.
- Vegetables contain essential vitamins and minerals that our bodies need to operate. Plus, they are a great source of fiber! Studies show that those who eat a diet rich in fresh produce have a lower incidence of disease such as cancer, cardiovascular issues, diabetes and stroke.
- Eating fresh veggies can help you control your weight. Vegetables are naturally low in calories, rich in nutrients and most are virtually fat free. So...eat them first thing at a meal to eat less calories and more of the good stuff overall.
- Eating veggies will make you feel good. When you eat whole foods (unprocessed food), your body responds well, your skin glows and your systems work like they should.
5 servings of vegetables might seem like a hard pill to swallow or get into your schedule. But it’s actually very easy if you make sure to have a serving at every meal and snack. Here are a few simple ways to get your daily quota without blinking an eye. (Also...can you tell that I'm obsessed super versatile cauliflower rice? :) )
- Breakfast:
- Throw some peppers, zucchini and broccoli in your morning omelet
- Scramble eggs with cooked cauliflower rice (1/2 cup in the microwave for 2 minutes)-it gives them bulk and doesn't add flavor
- Make a tasty smoothie with a bunch of baby spinach and kale, your favorite fruit and unsweetened almond milk (you won’t even be able to taste the greens…I promise)
- Lunch:
- Top your sandwich with actual veggies (forget the sad piece of lettuce and tiny sliced tomatoes…they don’t count). Add cucumbers, peppers, spinach, mushrooms, etc.
- Hit the salad bar and load up with all colors of pre-cut vegetables including dark leafy greens, tomatoes, carrots, turnips, peas, cabbage, you get the picture…lots of veggies.
- Make soup! And make it creamy by adding in cauliflower rice whipped in the blender with your preferred milk choice (here's an example recipe)
- Dinner:
- Load your spaghetti sauce (or any sauce for that matter) with tons of veggies. My favorites are broccoli, zucchini, onions, and mushrooms...and cauliflower rice.
- Make stir fry with lean meat and lots of veggies such as cabbage, carrots, broccoli, snow peas, mushrooms and celery...over a bed of cauliflower rice mixed with brown rice.
- Steam, sauté, roast or air-fry your favorite veggie and have it on the side…have lots on the side…so much so that it looks like it’s the main course
- Eat a side salad before dinner to eat less
- Make an old school vegetable soup with lots of chunky veggies-frozen count too!
- Snacks:
- When you go to the salad bar for a salad, get lots of pre-cut veggies to munch on when you get hungry
- Make sure to have cut up carrots, broccoli, peppers, celery, jicama, etc for crunching and dipping in protein packed dips like hummus.
- Celery with natural peanut butter
- Steam a bag of veggies (frozen veggies are just like fresh…as long as they aren’t in sauce)
- Get a pre-cut veggie tray and eat off of it (often)
What looks like a serving or half cup? Besides the obvious measuring techniques, keep these easy to remember tips close at hand:
- 5 broccoli florets
- 6 baby carrots
- 1 large handful of raw greens (spinach, kale, lettuce, cabbage, etc.)
- 1 large stalk of celery
- 7 circle slices of zucchini or yellow squash
- 6 bell pepper strips
- 1/2 cup riced cauliflower
T hese protein balls are super easy (4 ingredients!) and also super fun. I'm actually taking them to a little Christmas get together tonight...ho ho ho (or whatever snowmen say).
Mango wasn't a fruit on my radar until recently. In fact, I didn't really like it. It was a bit "fuzzy" in it's texture for me. But then, all of a sudden, my sister offered me a disgusting looking piece of dried orange-ish-brown fruit...and because I was super-duper hungry, I took it. My. Mind. Was. Blown. No joke, My head snapped up "What is THIS!" I asked (overly excitedly). "Oh," said my sister. "It's just unsweetened, unsulfured, dried mango." I was SOLD. Fresh mango, dried mango, freeze dried mango, frozen mango, any kind...I'm in.
On Christmas morning my mom made roasted potatoes with peppers and onions as part of brunch...and even just thinking about them right now, my mouth is watering. Ever since then, I've been making a big batch each week for, well, whenever I want them. I use them as sides for salmon or hamburgers or under eggs in the morning. I can't tell you how yummy and satisfying they are AND simple to make.
What you need: 
So normally, I only cook/bake the easiest, most lazy recipes, but this one is worth a little tiny bit of extra work. These are my three step perfect Brussels sprouts for any occasion...and what I'm bringing to both our Thanksgiving meals tomorrow. Not only are these delicious by themselves, but you can dress then up anyway you want. Bacon/maple, cherries/almonds, bacon/cranberries are some of my favorites.
