Welp, I think I caught a bit of that bug that’s been circulating the past few weeks. My throat is sore and the idea of sneezing makes me cringe. I’m going to load up on hot lemon and honey tea and take it a bit easier today in hopes that I can kick this to the curb in a hurry.
I don’t have anything crazy exciting to share in terms of food today. Last night we had steak fajitas, taco salad and apple berry crisp for dinner. It was delicious but since I wasn’t feeling the greatest I didn’t snap any pictures. Fail.
So, today I thought I’d take the time to share some of my favourite ways to include more veggies in your diet. Everyone knows vegetables are good for you, it’s a fact, but many people out there struggle to get in enough servings in a day. Let’s rectify that problem, shall we?
Step Up Your Egg Game
The next time you’re making an omelette or scrambled eggs trying adding in some diced peppers, onions or mushrooms. Spinach is also an awesome add in as it wilts down to next to nothing when it hits the heat.
If you don’t have time to make an omelette or eggs every day then try whipping up a frittata that you can reheat throughout the week.
Zoats are the combination of oats cooked with shredded zucchini. The zucchini adds a ton of volume and you can get really creative with the toppings and fixings you use. Try adding in some diced apple or cocoa powder and protein for a bowl that packs a nutrition punch.
When I was prepping for my bikini competitions I would make up a veggie hash using diced sweet potatoes, zucchini and onions to enjoy alongside my eggs.
If you’re in a pinch and don’t have time to cook up anything, a fruit and veggie smoothie is a perfect option.
- Fresh/frozen fruit
- Fresh/frozen spinach – the little frozen spinach balls are great for tossing in
- Protein powder/greek yogurt
- Flax/chia seeds
An obvious way to get in veggies at lunch is with salad. People seem to have this misconception that salad is boring. Salad is only boring if you let it be boring.
- Choose your favourite greens (I like a mix of romaine, spinach and baby spring greens)
- Add in your favourite veggies, peppers, cucumbers, tomatoes, carrots
- Throw in some fun textures/flavours – roasted chickpeas, olives, toasted quinoa
- Pick an awesome dressing – there are so many recipes for homemade dressings. I like to opt for ones with a Greek yogurt, flax oil or olive oil base.
- Top with protein of choice – chicken, salmon, shrimp, tofu
Collard Green Wraps
Instead of a traditional flour based wrap, try using collard greens to get in those extra greens, they’re much sturdier than lettuce.
A hearty soup is one of my favourite quick ways to get in a bunch of veggies. Simply add a bunch of chopped veggies to your crock pot along with some canned tomatoes and broth, set it and forget it. If you want to make it a complete meal toss in some mini meatballs or shredded chicken. Chili and stew are another great way to pack in the veggies.
I try and make sure around half of our meal comes from veggies at dinner. I usually roast or steam some up and we almost always have a salad on the side.
A super simple way to prepare veggies is to roast them. Roasted veggies taste completely different than their raw counterpart so if there’s a raw vegetable you aren’t crazy about, try roasting it.
- Sice up some of your favourites – zucchini, peppers, onions, green beans, cauliflower and brussel sprouts are some of our favourites
- Place on a baking sheet
- Drizzle with some avocado or grape seed oil – olive oil isn’t meant for high heat
- Season – I like salt, pepper, garlic powder and dill or salt, pepper, garlic and paprika
- Roast at 400 for 25-35 minutes (depending on the veggies you used). Make sure you check them every 10-15 minutes and move them around a little bit to prevent burning
Give the spuds a rest and try making some cauli-mash instead. All you have you do is steam your cauliflower until tender and then use an immersion blender or food processor to whip it up. I like to add some Greek yogurt and parmesan cheese to ours along with salt, pepper and garlic.
Pump Up Your Pasta
There are so many ways to add veggies to pasta dishes. If you’re making something with a red sauce try adding some grated zucchini or spinach to the sauce itself. Other dishes become even more delicious with some roasted veggies added to them, including lasagna.
Speaking of pasta, have you ever tried making zoodles? Zoodles are basically zucchini noodles that can be used raw or warmed up. You can use a fancy spiralizer if you have one but if not a sharp knife or julienne peeler work wonderfully. I find zoodles are best when topped with a hearty bolognese sauce or pesto – you want a ton of flavour.
Veggie kabobs are a fun way to add some veggies to your dinner and kids tend to enjoy eating things of a stick, heck I’m a grown up and I like eating food off a stick. You also don’t have to grill kabobs, they can be done in the oven by baking at 450 for 10-15 minutes.
Cut Veggies & Dip
When I was younger my mom would simply cut up some veggies and put out some hummus along with dinner. It’s something Steve’s mom does as well. If you put it out chances are it’ll get eaten. Any leftover chopped veggies can be used in another meal or salad.
I hope that gives you some ideas and inspiration to step up your veggie game. There are so many ways to prepare veggies, there’s really no excuse not to get them in on a daily basis. If you’re looking for more delicious veggie recipes, check out Jenn’s blog Peas & Crayons, she has a TON of awesome recipes to share.[tweetthis]Step Up Your Veggie Game – Easy Ways to Add Veggies to Every Meal[/tweetthis]
Well, I’m off to drink some tea and then make my way into the gym. I hope everyone has an awesome Wednesday!