Embrace the Veggies
One of the question I get most often in the beginning of working with clients is how to add more vegetables into a diet.
Vegetables are like little warriors for our bodies. They come in all shapes and sizes and seasons. They vary in nutrient value but they all play an important part in feeding our bodies and minds. The roles of veggies is endless, but I one thing I am confident of sharing with you is that one cup of broccoli vs. a cup of McDonald’s fries absolutely impacts how you poop, your energy levels, the thoughts you think and even how you sleep.
But… I bet you’re not getting enough of these little warriors each day. I say this out of love because unless you’ve been told you need 9-12 cups of vegetables per day, you’ve been lied to. And then consider what you’re feeding your growing child.. Look at their plate - how many servings are they getting with each meal? Talk to any functional or naturopathic practitioner and they’ll pretty much start with what your plate looks like and go from there when treating someone for illness and optimal health. If you’re looking for ideal values of each vegetable category, Real Food for Pregnancy by Lily Nichols does a great job of laying out the science.
Here is how to get more vegetables each day:
Breakfast
2-3 heaping handfuls of spinach, arugula, baby kale, or other wispy green to a scramble in the morning. Chop it up into small pieces and sauté it in a quality oil (such as avocado, olive, or coconut). Watch the amount shrink down drastically.
Handful of greens and/or frozen cauliflower, squash, sweet potato or zucchini in your breakfast smoothie. No, this does not need to taste like veggies. You can add in berries, 1/2 banana, and some protein powder + nut butter and you essentially have “hidden” the veggies.
Snacks
Cut carrots, celery, broccoli, cauliflower, jicama. Anything that sounds good to you can go where you go if it is prepped ahead of time.
See smoothie recommendations.
Kale Chips - my friend has a lovely recipe for this that she shared with me. Roughly chop a bunch of kale, lightly drizzle with olive oil, lightly salt, and place in oven at 375 for 10-15 minutes (watch for crispiness).
Lunch
Whenever you are making a salad, aim for 5 varieties of veggies. This happens fast. For example:: Spinach, Carrots, Celery, Cucumber, Pickled Onion, and Avocado. There you go (and that’s 6…).
See smoothie recommendations. It is OK to have more than one a day.
Keep steamed veggies in the fridge (especially for littles) so that it is easy to grab and whip up a dish for lunch.
Consider Lentil
Dinner
Roast a massive pan of vegetables sometime throughout the week and count on them for snacks/ additions to meals throughout the week. I usually do a variety of 5 or so vegetables like beets, rutabaga, squash, broccoli, and Brussel sprouts (for this season - winter), and will much on these for a few days. This acts as a side dish for dinner, a topping for salads, or a snack for little ones. They are SO good.
Make a bulk amount of fresh pasta sauce and get creative. Maybe blend in a whole beet and a whole onion. How about some mushrooms and greens added in at the last moment? What a way to hide those veggies!
Whenever making any type of soup, stew, or pasta, ADD GREENS. I cannot stress this enough. The greens cook down to minuscule amounts. Add 2-3 handfuls at minimum for a soup serving four people. I usually double this and no one in my family bats an eye.You’re cooking! They don’t know any better.
You’ve got this. Try it out for just ONE week and see if you want to go back to your old ways. I bet your body, brain, and energy levels will thank you :)
How do you get all of your veggies in? I’d love to include more ideas here. Reach out!
