How To Easily Eat More Veggies
'Eat your colors' is something I'm constantly harping on with my clients. I’m not talkin’ artificial colors-I mean plant-based colors! There’s so much information out there in the world of nutrition, but when we get back to basics, we can ALL benefit from eating more color and ultimately, more fiber. While color is found in both fruits and veggies, I’m focusing here on veggies-specifically non-starchy veggies.
Why? Most of us tend to like the starchier veggies-think: potatoes, corn, butternut squash and peas. While these do contain nutrients and fiber, I like to focus on increasing the non-starchy veggies with my clients as they are low in carbohydrates, less common in the diet, less palatable for some (many of them can be bitter!) and DENSE sources of fiber, polyphenols and vitamins/minerals. DIVERSITY is the spice to life (and gut health!).
To help clarify any confusion, I’ve created a non-starchy veggie guide below + tips for eating more of them + some of my favorite non-starchy veg recipes!
What’s your non-starchy veg goal for optimizing health? Aim for 4-6+ servings daily / 1 cup raw or 1/2 cup cooked = 1 serving
Tips for adding veggies in daily:
Sauté leafy greens in ghee or avocado oil:
I’m loving this combo: beetroot greens, onions, shitake mushrooms
Chop up into a salad
Microgreens, mustard greens, broccoli sprouts
Blend into a pesto or a dip
Basil, mint, parsley, cilantro, spinach
Pair with hummus or guac
Endive, radishes, cucumber, celery, tomato
Blend into a smoothie or juice
Cauliflower, beets, cucumber, celery, dark leafy greens
Toss In olive oil and roast in the oven
Asparagus, broccoli rabe, beets, cauliflower, carrots, eggplant, zucchini
Slice thin and massage in ACV, olive oil and a pinch of salt
Kale, cabbage, bok choy
Garnish atop avocado toast or a protein
Radish, tomato, herbs, watercress
