My client sent me a note before our weekly call and said that she wanted pointers on how to get more veggies.
And of course, this is an excellent question. The answers are not rocket science but the discussion even served as a great reminder for me so I know that this will be a valuable list to share.
Vegetables are full of vitamins and minerals that are essential to our health. They help our bodies process and eliminate toxins from our environment and help our cells to avoid being damaged which keeps us safe from chronic disease.
They also contain fiber which keeps our digestive systems running smoothly, helps control our blood sugar levels and may help prevent cancer. It also helps to remove the “bad” cholesterol from our bodies.
And yes, you can get all the fiber you need and more from a grain free diet that contains lots of vegetables.
Here is how you can get more of these important little pieces of goodness.
Getting more veggies starts with being prepared.
You know you are going to get hungry during the day so make sure that you keep easy to grab snacks (ie vegetables) on hand.
For example, right now I am loving snap peas. So I buy a bag or two every week. I snack on them while I cook and I bring some with me when I leave the house.
This eliminates the desire to stop for a quick snack or take out.
You can also do this with mini cucumbers, carrots or any other veggie that you like.
Get a greens powder
We recently discovered this greens powder. It is a mix of veggies and fruits and it is organic, wheat free and filler free.
But is not something we have to choke down with the goal of getting more servings of veggies. We actually love it…and we get more servings of veggies!
I add a scoop to my shake bottle in the morning and then, later in the day when I am getting a bit hungry, I just add water and enjoy.
The kids love it too, as a chaser to their breakfast or a midday snack…and even as a bedtime snack (you know what I am talking about…”I’m stiiiiill hungry!”)
Eat a salad with every meal
Yep. Even breakfast.
I like to buy bagged salad. This just gives me the convenience I need right now. And when I have time, I make one of these salads.
Omelettes, Frittatas etc.
If you are eating By Design, paleo or just nutrient dense foods you are likely eating a lot of eggs.
Well, just make sure to add some veggies to those eggs…on the side or in the eggs.
Every morning at breakfast make sure to nibble on some peppers, add a bed of spinach to your plate before plating the eggs or add some onion and mushrooms to your eggs.
Spiralizing is super easy. You just use the spiralizer to turn your sweet potato, zucchini, butternut squash or beets into noodles.
You can enjoy them raw or sautee them in a bit of healthy cooking oil (butter, olive oil, coconut oil, avocado oil) with salt and pepper for a few minutes and you have the base of your meal or a perfect side dish.
Many grocery stores are starting to sell spiralized veggies as the trend is catching on!
Buy a veggie tray
This idea came straight from my client! In the spirit of convenience she decided to purchase a big veggie tray and keep it in the fridge.
Yes, veggies stay fresh longer and are likely more nutrient dense if you prepare them right before consuming them but really…if it is a toss up between eating veggies from a platter or not eating them at all… you had better know what the winner is, by a long shot.
Two great things about smoothies:
1. You can put vegetables like swiss chard, spinach and cucumbers in them and still make them taste great.
2. You can meal prep them so that all you need to do in the morning is add all the prepped ingredients to a blender.
This video shows you how to meal prep smoothies and shares my favourite smoothie recipe.
See? I’ll bet the wheels are turning a bit right now and you are thinking “Yeah, I could start doing…..to get more veggies.”
- Be prepared.
- Get a greens powder.
- Eat a salad with every meal.
- Make your eggs into an omelette.
- Buy a veggie tray.
- Make a greens smoothie.
I would love to hear which action step you are going to take to get more veggies into your diet. Please let me know in the comments below. And let me know what other ideas you have!
For more simple By Design recipes why not pick up your copy of the Eat By Design Cookbook. I’ve created it in the form of a 28-day meal plan (plus grocery lists!) so you don’t need to think about what’s for breakfast, lunch or dinner for the next month. Or you can grab the first 7 days FREE by clicking here.