8 veggies a day
Comments Off on 8 veggies a dayAt the core of my nutrition practice is whole food: high quality, local when possible, and organic (or at least replacing the Dirty Dozen with organic produce) Here’s a link to guide you:
http://www.ewg.org/foodnews/
My approach is all about adding versus deprivation. And my most favourite food group to add is more vegetables!
I suggest at least 8 X 1 cup serving of vegetables a day. This is challenging for some of my clients. It’s even challenging for some of my vegan clients who sometimes have more grains and dairy substitutes than vegetables in their food journal.
So, let’s start with the meal that offers the greatest challenge – breakfast.
How do you have vegetables for breakfast? If you start your day with a protein shake, add a handful of spinach or watercress to the blender, for a serving.
Sauté onions, tomatoes, peppers and mushrooms and add to your omelet or scrambled tofu, for a couple of servings.
Snack time
Snack on raw vegetables or grilled vegetables with hummus.
A new twist on nachos: Cut 4 tortilla wraps into triangles and bake in 350 degree oven for 7-8 minutes, flip them over and sprinkle with cheese or Daiya and continue to bake for another 7 minutes. Remove from oven, top with 2-3 cups of fresh chopped tomatoes, onions, peppers, avocado and fresh salsa for a crowd-pleasing-veggie-filled snack!
Now onto lunch
I suggest you have a big ol’ salad by itself or with whatever else you are having for lunch. Check out my premier September 2012 blog posting for make-once-eat-5-days-salad
Salad in mason jars You’ll find it at http://alphavitality.com/we-begin-again/
Or how about homemade cabbage soup – cabbage is abundant this time of year.
Cabbage Soup
1/2 head cabbage, roughly chopped
1 c celery, diced
1 c onion, diced
1 c carrots, diced
1 bell pepper, diced, any color
2-3 cloves garlic, minced
4 cups vegetable broth
14 ounce can spicy diced tomatoes with juice
2 tsp oregano
2 tsp basil
If you’d like spicy cabbage soup add 4-5 tsp crushed red pepper
Heat 2 Tbs oil in bottom of pan
Add celery, onion, peppers & carrots, sauté until tender
Add in garlic and broth.
Stir in tomatoes and cabbage.
Add in seasonings.
Bring to a boil and then reduce heat and cook until cabbage is tender.
There are lots of fun ways to add more vegetables to your dinner.
Oven roasted beets
Wash beets thoroughly but do not trim
Toss in olive oil
Add sprigs of fresh rosemary or dried basil and oregano in a covered roasting pan.
Bake at 400 degrees for 60 minutes (larger beets need more time!) Make lots and serve them sliced on your salad the next day!
Spaghetti squash with homemade tomato sauce
Cut squash in half lengthwise. Bake at 375 degrees, cut side down on parchment lined baking pan for 30 – 40 minutes.
Let cool – scrape “noodles” by using a fork to remove squash pulp. Serve topped with spaghetti sauce.
Curried Cauliflower with Chickpeas– this was featured in March 5, 2013 blog http://alphavitality.com/cold-weather-comfort-foods/
When you are asked to bring an appetizer to a gathering, raw vegetables and dip is a no-brainer. Choose organic peppers, cucumbers, tomatoes, celery to complement the prepackaged broccoli, cauliflower, carrots.
But there are other ways to help you and others get their veggies.
Use endive as the “cracker” for your appetizers. I did one with fresh figs and pecans this weekend. No endive in your store? use heart of romaine cut into 3 or 4 inch lengths
Check out vegan blogs – they are a great source of veggie ideas.
If you need something sweet – add fresh fruit to the mix (in addition to your 8 vegetable servings!) and you will have a day full of vitamins, minerals, fibre and good taste!
Try 8-a-day for a week and please let me know how you feel : )