We know that vegetables are good for us. They’re rich in nutrients, enzymes and antioxidants and are beneficial for weight management due to their low-calorie content. But most of us don’t eat enough veggies every day. For some people, it’s not easy to eat that side order of broccoli voluntarily.
If you find it hard to get the recommended three to five servings a day or are unsure how to prepare them in a delicious way, here are some unique and fun ways to incorporate vegetables into your meals.
Veggie Omelets
Omelets are an easy and versatile way to add any ingredients into your meal plan. Veggies are tasty in omelets, and you can load them up to add lots of nutrition. Try spinach, onions, scallions, bok choy, mushrooms, bell peppers and tomatoes.
Lettuce Wraps and Veggie Buns
Using certain vegetable ingredients in place of tortillas and bread rolls is an easy way to add more veggies to our meals and cut down on carbs. Wrap up your favorite sandwich fillings with lettuce and switch your burger rolls with portobello mushrooms, sliced sweet potatoes, halved red or yellow peppers, tomato halves, or sliced eggplant to add a fun spin to your meals.
Swap to Veggie Burgers
Veggie burger patties can easily be made at home by combining vegetables with eggs, nuts or nut flours, and seasonings. You can also use sweet potatoes and black beans. If you have to run to the shops, keep in mind that not all meat-free burgers are full of veggies, so read the labels to find some that have veggies as the main ingredient. Take your burger meal a step further by using a veggie bun.
Add Veggies to Guacamole
Who doesn’t love avocado-based dips? Guacamole is made by mashing ripe avos and sea salt together with lemon or lime juice, garlic, and additional seasonings. But you don’t have to stop there. Bell peppers, tomatoes, and onions are good options to incorporate into guacamole. Use it as a delicious topper for salads and baked sweet or white potatoes.
Turn Veggies into Rice or Noodles
You don’t have to give up pasta night. Make noodles out of vegetables by spiralizing sweet potatoes, carrots, zucchini, turnips or beets. Or, instead of adding rice as a side dish, substitute it with cauliflower rice by pulsing cauliflower florets in a food processor into tiny granules. You’ll be getting loads of nutrients without the calories.
There are various ways to add veggies to everyday meals. By making it a regular part of your eating habits, you’ll significantly increase your intake of fiber, nutrients, and antioxidants, giving you a full and healthy life.
[RECIPE] Mayo-Free Broccoli Bacon Salad with Toasted Pumpkin Seeds
This lightly dressed, chilled broccoli salad is great for picnics, potlucks, and other casual get-togethers. The mayonnaise-free dressing adds a boost of bright flavor thanks to the fresh lemon juice and zest, while the crisp-tender broccoli and pumpkin seeds add a satisfying crunch.
If you have the time, make this recipe the night before. The extra time will allow the flavors to blend more thoroughly.
Prep time:15-20 minutes
Cooking time:30 minutes to overnight
Serves: 4
Dressing Ingredients:
- 3/4 c. full-fat, non-flavored Greek yogurt
- 1 T. honey (or one very small pinch Stevia powder)
- 2 T. fresh lemon juice
- 1 T. fresh lemon zest
- Salt and freshly ground black pepper, to taste
Salad Ingredients:
- 1/2 small red onion, outer skin removed and cut into thin slices
- 2 large heads fresh broccoli, tough stems removed, rinsed, and broken into florets
- 6 slices bacon, cooked crispy and crumbled
- 1/4 c. fresh parsley, chopped
- Salt and freshly ground black pepper, to taste
- 1/3 c. toasted pumpkin seeds, unsalted
*** use organic when possible
Directions:
- To make the dressing, combine the Greek yogurt, honey, lemon juice, and zest in a small bowl. Season with salt and pepper, to taste. Set aside.
- Add the broccoli florets to a large, microwave-safe dish and add 2-3 T. water. Cover and microwave on high for 4-5 minutes, or until florets are crisp tender. Check after 3 minutes and adjust cooking times accordingly.
- Remove from microwave and drain excess liquid. Set aside, uncovered, and allow steamed florets to cool.
- In a large glass or other non-reactive bowl, combine the red onion, broccoli, crumbled bacon, and fresh parsley.
- Toss gently to combine. Top with 1/2 Greek yogurt dressing and toss again until ingredients are thoroughly coated. Cover and refrigerate 30 minutes or overnight before serving. Cover and reserve remaining dressing as well.
To Your Health,
Patti
