• Michelle Tran

4 Tips to getting in more greens

Updated: Jan 14


Let's make eating vegetables sexy again.


Our leafy friends can sometimes become forgotten when preparing a meal and then end up being a drag. By putting the focus on how to make vegetables delicious and desirable they'll easily become the bulk of your diet.


Think about it, premium cars require a premium gas to run smoothly. So of course the same goes for your body. Vegetables are dense with nutrients, but lower in calories and filling your body with fibre and nutrients so you can tackle your busy days no problemo.


Why you need more vegetables in your diet...


  • Lower in calories per cup compared to your other food groups - less calories means more veggie enjoyment!

  • Rich source of nutrients such folate, potassium, vitamin C and A to support your eye and skin health, antioxidants for free radical damage and maintaining healthy blood pressure and cholesterol.

  • Natural source of fibre for regular poops and improved digestion. Whole Foods = Easy Digestion. 


Here are 4 ways you can add more vegetables into your diet



1. Veggie Focused Recipes

Do your research and play around with different ways of cooking certain vegetables. For example, I’m not a fan of boiled or steamed Brussel sprouts but roast them with some carrots, red onions and a maple syrup balsamic glaze and I will eat the entire tray.


Don’t judge a veggie based on a preparation style you didn’t jive with. Keep experimenting and you’ll soon enjoy their yumminess. Also look into how to pick out the good ones when you’re at the grocery store because you can’t create exciting vegetable dishes with sad vegetables (Ex. How to pick a ripe plantain etc).


Tip: Pick a new vegetable a week and some different ways to prepare them. Cauliflower for example can be used as a pizza crust, a cauliflower mash or enjoyed roasted as a dinner side or an easy snack.



2. Play on textures and colours


If you’re mixing in some veggies I like to play on different textures and colours. For example, I’ll roast some sweet potato or squash (for some heartiness) with asparagus and chickpeas on a tray and then add some freshly cut cucumbers and avocados to the bowl.


So I’ve got something soft (squash or sweet potato), something crunchy but still cooked (asparagus) and then some raw veggies (cucumber) to brighten up the dish. We eat with our eyes, so mix in some bright colors and create some appeal to your meal.


Tip: Pre-cut your raw veggie favorites like kale, cucumbers, celery and bell peppers for an easy add on to your meals while cooking or for a quick salad.



3. Smoothies

This is probably the easiest way to sneak in more vegetables. Aim to fill your smoothie with more veggies than fruit. Spinach or kale are usually the bulk of my smoothie. A handful of two fruits (papaya and pineapple are sweet and filled with enzymes that are helpful for digestion).  Half an avocado for some plant based fats and great for creating a smooth texture. Mix in a date or raw honey for some sweetness, add in a sprinkle of cinnamon and half a cup of apple juice or almond milk. 


Bonus, add in a scoop of plant based protein and you've got a cup of everything your body's been looking for.


Tip: Instead of ice try adding frozen cauliflower for some extra fibre with a neutral taste (the cauliflower possibilities are endless). 


4. Veggies as Snacks

Literally anything can become a chip these days, if you try hard enough. Roast them all! Kale chips, Zucchini Chips. Roasted Broccoli, Cauliflower, Cabbage, Chickpeas, Carrots. Chop them up, drizzle with olive oil and your favorite spices and roast them in the oven. This is one of my favorite ways to eat veggies and you will come back for more.


If you want to enjoy them raw, cut them up and enjoy them with some hummus or guac.


Celery and peanut butter is also a classic combo.


Here's an Easy Roasted Broccoli Recipe



1 pound (16 ounces) broccoli florets, cut into bite-sized pieces (from 2 pounds or about 1 ½ bunches of broccoli)

4 tablespoons extra-virgin olive oil

Mix of your fave spices.

My go to: pink salt, black pepper, turmeric, garlic, paprika, cayenne pepper, nutritional yeast.


INSTRUCTIONS


Preheat the oven to 425 degrees Fahrenheit.


Line a large, rimmed baking sheet for easy clean-up, if desired. On a baking sheet toss the broccoli with oil until they're all lightly coated. Make sure to space them out so they can crisp up nicely around the edges. Season the florets with your mix.


Bake for 18 to 22 minutes, tossing halfway, or until the florets are turning deeply golden on the edges. Season to taste with additional salt and pepper, if needed and serve warm.


Let me know how much you love them ;)


Yours in Health,

xoxo






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Toronto, Canada

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