Nutrition, Movement, Spirit, Perspective

Healthy Haven Step 11 - Increase the amount of Vegetables that you eat in a day....

As we all know, if you want to improve your health, eat more vegetables!! It is best to consume them both raw and cooked and with lots of variety.  Here are ten great ways to do it….

1. Vertical Pizza - Pile leftover vegetables (grilled, steamed, marinated), or simply some fresh green salad, onto your favorite thin-crusted pizza.
2. Vegetable Noodles - Add increasing quantities of delicious cooked vegetables to your favorite pasta dish, with any kind of sauce. The best noodles to use are Soba (buckwheat) noodles, mung bean noodles, quinoa or spelt noodles. The goal: a one-to-one ratio of pasta and vegetables - or the vegetables may even edge out the noodles. Season it well with extra-virgin olive oil, herbs, garlic and nutritional yeast.
3. Vegetable Stuffed Potatoes - Hollow out (or mostly hollow out) a yam or sweet potato or squash and fill it with a generous amount of sauteed, steamed or grilled vegetables (freshly prepared or leftover). Top with herbs and spices of choice....
4. Vegetable Wraps - Dice up Bell Peppers, tomatoes, red onion, cucumber, romaine lettuce and watercress...Season with salt and pepper, or Tamari Soy Sauce, or Avocado and Mustard....roll into a spelt or sprouted flour tortilla or lettuce wraps.
5. Egg Scrambles - Fold leftover vegetables into your scrambled eggs...Scramble some minced broccoli or chopped spinach directly into your eggs. Give the veggies a head start in a small amount of water in a skillet. When they turn softer, add the eggs and scramble.
6. The Very Tall Sandwich - Eat your Sandwich open-faced, and pile sprouted grain bread high with as many vegetables as you can (either leftover cooked or freshly chopped/sliced/torn raw).
7. Almost-Instant Vegetable Soup- Puree vegetables into soup....The best vegetables for this purpose are broccoli and spinach...Use one part broth to one part vegetables...Heat broth, add the vegetables, and let it come to a boil. Lower heat to a simmer and cook for 3 minutes. Let it stand for 5 minutes, then puree all or part to your liking in a stand-lender or with an immersion blender.
8. Dressed Vegetables - Toss any leftover cooked vegetables with your favorite salad dressing for an instant marinated side dish or appetizer that you can serve cold or at room temperature.
9. Dipped Vegetables - Raw Vegetables - baby carrots, celery sticks, bell pepper pieces, peeled broccoli stems, cauliflower florets - great snacks dipped in nut butter, or hummus, or with goat cheese and mustard, or spaghetti sauce.
10. Vegetable Juice - Invest in a juicer and drink some of your vegetables. Try a combination of carrot and celery juice in equal parts as a basic blend. You can add to this leafy greens, especially romaine, cucumbers, beets, bok choy, dandelion greens, zucchini.

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