|
Simple Ways to Add More Plants to Your Meals With summer around the corner, good nutrition is on everyone’s minds (and sun, beaches, mountains, vacation, no school - you name it!). Let's dive into the wonderful world of plants and explore simple, yet effective ways to incorporate more of these nutrition superstars into your meals. Embrace the Rainbow: Nature's palette offers a spectrum of vibrant fruits and vegetables, each bringing unique health benefits. Challenge yourself to include a variety of colors in your meals – think red peppers and strawberries, leafy greens and grapes, vibrant carrots and oranges, purple cabbage and plums, and blueberries. The more diverse your plate, the wider array of nutrients you'll take in! A goal I like to emphasize is eating at least 30 plants per week. Eating 30 different plants a week can boost the diversity and health of your gut microbiome and as a result, positively impact so many other facets of your health. If 30 sounds like a lot, please be aware that you can include grains, nuts, seeds, herbs, and spices too. A breakfast of oatmeal with fruit, flaxseed, cinnamon, plant milk and some nuts, for example, can launch you well on your way! Download the Nutrition Rainbow handout HERE! Sneak Them into Smoothies:
Smoothies are a fantastic vehicle for sneaking in extra fiber-rich foods without compromising on flavor. Spinach, kale, cucumber, and even mild squash like zucchini can be blended seamlessly into your favorite fruit smoothie. The result? A delicious and nutritious beverage that kickstarts your day with a veggie boost. Try using frozen bananas or other frozen fruit in your smoothies - makes them ultra creamy and taste like a milkshake. Also, did you know you can sneak BEANS (yes, beans!) and uncooked oatmeal into smoothies for a protein boost? Choose white beans like cannellini or Great Northern beans for the mildest flavor profile.
Veggie-Infused Sauces and Soups
Elevate your favorite sauces and soups by adding finely chopped, grated, or pureed vegetables. Carrots, zucchini, mushrooms and tomatoes are excellent additions that enhance both the flavor and nutritional content of your meals. Plus, it's a sneaky way to get more veggies into your diet without compromising taste. Blending is a great strategy especially for kids, as you can get multiple vegetables into a sauce quite easily and paired with pasta, beans, tofu or a whole grain, it’s a great meal! Blending can also help impart a creamy texture to sauces and soups without added fat.
Create Veggie-Based Snacks: Instead of reaching for processed snacks, opt for fresh fruit or vegetable sticks paired with a tasty dip like hummus. Carrot and cucumber slices, cherry tomatoes, and bell pepper strips are satisfying snacks that contribute to your daily veggie intake and help provide that crunchiness that you might be craving. For kids, or kids-at-heart, shaping vegetables and fruits into smiley faces or other fun designs can also help people eat more vegetables. I recall one Halloween we made a “veggie skeleton” with hummus and it was a huge hit! Recipe for chocolate hummus HERE! Spiralize for Fun and Flavor: Turn your vegetables into noodles! Zucchini, sweet potatoes, and carrots can be transformed into colorful, noodle-like strands with a spiralizer or peeler. Use them as a base for stir-fries, salads, or as a wholesome alternative to traditional pasta. In case you don’t want to spiralize yourself, you can typically buy spiralized vegetables at a grocery store near you. Veggies for Breakfast: Start your day on a nutritious note by adding an assortment of veggies to your morning. Many cultures around the world emphasize plant foods even at breakfast such as beans and rice; steamed dumplings with vegetables; noodles and vegetables; or savory oats. Bell peppers, onions, spinach, zucchini and mushrooms are excellent choices that bring flavor, texture, and a nutritional boost to your breakfast. Consider a “veggie scramble” with chickpea flour, tofu, beans and/or lots of vegetables for your health, for animal welfare and for our environment! Make Veggie Popsicles: For a refreshing and nutritious treat, blend together a medley of your favorite vegetables with some fruit and freeze the mixture into popsicles. A great way to enjoy more plants, especially on warmer summer days!
Remember, the key is to make it enjoyable and sustainable. Experiment with these ideas and discover the joy of incorporating more plants into your meals. Your body will thank you for the added nutrients, and your taste buds will appreciate the burst of flavors!
Do you have favorite ways to add more plants throughout the day? I’d love to hear about them - just REPLY to this email and let us know the tricks you use to get more plants on your plate. **Responses will be featured anonymously in an upcoming newsletter!
|
