Are you getting your vegetables in? Vegetables are essential for a body that doesn’t just survive through the years—but thrives day after day. But if the sight of steamed broccoli, kale salad or collard greens make you wince with pain, we’ve got another way to get your veggies in, without the struggle! Learn to master the art of sneaking your veggies in your breakfast, lunch and dinner, and you’ll enjoy your food while giving your body what it needs to thrive.
Scramble Eggs with Minced Broccoli and Cauliflower
Breakfast can be so predictable. If you’re used to having buttered toast, scrambled eggs and a piece of fruit to start your day, here’s another solution: eggs tossed with minced veggies, a piece of smashed toast, and a bowl of fruit. It’ll give you a jump start on the vitamin A, C, D that you need, along with magnesium, iron, and calcium for strong and healthy bones, mind and body. Here’s how to do it:
• Have your favorite whole grain and seed bread on hand. Toast a piece up, and ‘smash’ half of an avocado on top. Spread it evenly with a fork. Top with a sprinkling of lemon juice, salt and pepper and drizzle with olive oil. (Avocados are a true superfood, containing potassium, dietary fiber and vitamin E.
• Next, mince up a generous handful of cauliflower in a blender or food processor. You can add another handful of broccoli florets and mince it as well for added vegetables. Whip up a few eggs and toss the minced vegetables into your egg mixture.
Switch Up Your Stir-Fry
If you love a good stir-fry for lunch, swap out flour based noodles (which can give you unwanted weight around your mid-section, and cause fatigue after it’s hit your bloodstream) for zucchini noodles instead! Buy a spiralizer (they only cause about $10, and only take a few minutes to turn a whole zucchini into noodle-like shapes).
Stir it up with whatever veggies you have on hand: mushrooms, tomatoes, garlic, spinach, artichoke hearts, broccoli, potatoes, etc. Drizzle some olive oil or avocado oil into the pan, toss to coat (just until they are cooked) and you’ve got a carb-conscious, delicious and vitamin-rich meal that satisfies.
What’s For Dinner?
If you want an easy, no-fuss dinner, turn traditional oatmeal into your last meal of the day. Add sautéed vegetables to the oatmeal and for extra protein, top it with an egg. If it’s spaghetti and meatballs night, add mushrooms, garlic, broccoli (just mince it up so picky eaters can’t complain) and olives to the mix. Flavor any dish up by using fresh herbs (mint, dill, basil, etc.) You can even cut up extra herbs such as basil, and turn it into homemade pesto—which you can reserve for sandwiches or a pasta sauce.
Then, bring on dessert! Whip up chocolate pudding for the entire family (search for recipes that use avocados—and you’ll want a second helping of it for breakfast (it’s a healthy choice, so why not?)