Get Your Veggies In – Including Vegetables in your Diet
One of the challenges to healthy eating is including enough vegetables in your diet. I’ve found that the more opportunities you have to create a meal with them, the better.
You have often heard me praise green smoothies as one delicious and nutritious way to get greens into your diet on a daily basis. Savory smoothies or blended soups are another way to not only include greens, but other types of vegetables as well. Just steam up a variety of vegetables and/or roots (i.e. beets, carrots, etc.) that go well together. Puree them in a blender and add seasonings. Voila, you have a nutritious soup. I like carrot, sweet potato and ginger together for a hearty warm soup. For a cool, raw soup, cucumber, cilantro, lime and garlic together are wonderful.
One of the places you can discreetly include vegetables (especially for those picky youngsters), is homemade refried beans. Sidenote: This is also a healthy dose of protein. Putting vegetables in bean or nut purees is a good way to add nutrition to the meal while also adding flavor. For refried beans, I start with pinto beans. Place them, pre-cooked or canned in a blender with some of the liquid from cooking. Add onion, garlic, carrot, celery and a small amount of kale or spinach. Blend until everything is pureed, transfer the mixture to a sauce pan and heat until thickened. You can add sea salt, cumin, coriander and olive oil to taste and serve with tacos or burritos or as a dip.
This can be accomplished with other bean-vegetable combinations as well. Try white beans with cauliflower, yellow squash, carrot and coconut oil. Black beans might pair well with carrot or sweet potato and celery. Be sure to season the mixture well with herbs and spices and sea salt.
I would love for you to comment below with any successful tips you have for including more vegetables in your diet.