Looking Beyond the Salad- 5 Creative Ways to Get Your Veggies In
We’ve all heard it before… eat your veggies. Despite the mixed messages delivered by popular diet culture, veggies are the one food group that is never omitted (in most cases 😉). I’m sure it’s no surprise to you that I too am a huge proponent of eating vegetables, and in large quantities.
Why do veggies matter, you ask?
Most of us are well aware of the fact that veggies are loaded with vitamins and minerals, which are crucial for our overall health in addition to playing a role in disease prevention. One feature that is less widely known is the value of their high fiber content. Fiber is crucial for the optimal functioning of our bodies. It slows down the glycemic response (the rise in blood sugar brought on by other foods), adds bulk to keep us feeling full and promotes regularity. This extends to intestinal health and prevention of gastrointestinal cancers. From a weight loss perspective, veggies can add volume to our meals, filling us with low energy density (aka less calories). This is why I recommend veggies at at least lunch and dinner; they’re needed at each meal to help fill us up so we’re not relying solely on the other components of the meal for satiety.
Fiber is what leads me to discourage juicing as a means of getting your vegetable intake. When veggies (or fruit for that matter) are juiced, the fiber (pulp) is omitted. What you’re left with is certainly a beverage rich in vitamins and minerals; however, the ability of the veggies to support blood sugar control, satiety and intestinal health is lost. In fact, in the case of fruit which also tends to be high in natural sugars, juicing it spikes the blood sugar, as fiber is no longer present to blunt the effects.
Have you ever found yourself craving veggies (gasp) ?
Ok, to some, this might sound crazy. The body provides incredible feedback on what serves it best. In fact, I’ve had several clients report how much better they feel from a musculoskeletal/mobility perspective when their veggie intake is at its peak. This is due to the fact that veggies also provide a great deal of anti-inflammatory compounds. And, for the most part, when you increase your intake of veggies, you’re replacing some of the pro-inflammatory foods that are included in the traditional Western diet.
What if I’m sick of salads?
I hear you. Salads get boring. We’re not rabbits. While I will argue that the optimal combination of toppings can make a salad crave-worthy, I wanted to share some other creative ways I recommend getting in these nutritional powerhouses.
Rice or “Zoodle” Them
My bet is that most of you have come across cauliflower rice or zucchini noodles (aka zoodles) at one point or another. I’ll admit, it appears to be a lot of prep work. Lucky for us, zoodles and riced veggies are now found in just about every grocery store, in both fresh and frozen forms. These are one of my favorite ways to get in veggies as you are effectively reducing your carb portion at the same time as increasing your veggie intake, which is something we also tend to struggle with. Note: I said reduce, not omit carbs, I’m not a fan of doing that! As you already know from my meal hacks, I love TJ’s Riced Cauliflower Stirfry, but I’ll also give top marks to Skinnytaste’s Cauliflower Fried Rice recipe and her Skillet Taco Cauliflower Rice (I buy the cauliflower pre-riced in the produce section or frozen from Green Giant). As far as zoodles are concerned, the key is in the cooking as they can release a lot of moisture and dilute a sauce if overcooked. I like to lightly sauté them vs. boil.
Throw Leafy Greens in a Soup, Stew or Sauce
You’ve already seen me use this trick with my dumpling meal hack. It is incredible how much a bag of baby spinach or other dark leafy green will “shrink” when added to a hot liquid. Plus, how easy is it to just grab a handful and stir into your marinara sauce or soup prior to serving? This is a great technique (if you chop the veg first) for picky kiddos.
Lettuce Wraps
I’ve yet to meet someone who doesn’t love a lettuce wrap. They’re crunchy, mildly flavored and easy. While most of us are accustomed to ordering them in restaurants, try making your own. There are plenty of recipes for dishes that call for lettuce wraps, but try experimenting with your usual burger, wrap or taco dish by subbing the bun or tortilla with some romaine or butter lettuce leaves. Many grocers will even sell containers of “lettuce boats” in the produce section ready to go. Fun fact: did you know that most restaurants, including fast food establishments, will serve your burger lettuce wrapped if asked? We all know about In and Out’s “protein style” but I love to ask for it at Five Guys and A & W (in Canada, have yet to try it in the US of A). Both Doug and I notice we can taste and enjoy the burger and toppings better without a big bun to get through.
Use it as a Dipping Vehicle
There’s no question that we love our dips. Have you ever been to a party where there are no dips? I doubt it. And, I’m not referring to plain old veggies and dip. Consider serving your next spinach artichoke or 7 layer dip with endive leaves or jicama sticks. If you’ve enjoyed ahi tuna or other passed appetizer in cucumber boats at a wedding or gala, try creating it at home. Sliced cucumber with some caper & dill cream cheese topped with smoke salmon is an easy and delicious appetizer! And, you won’t have to worry about providing gluten free crackers for guests that avoid it.
Don’t Discount Breakfast Foods
I’ll admit, the idea of adding veggies to breakfast does usually lead to the same perplexed reaction among clients; however, many breakfast foods due lend themselves nicely to the addition of veggies. Similar to soups and sauces, it’s amazing how many sautéed veggies or handfuls of spinach you can add to an omelet. Or, throw a handful of spinach in your pre-made breakfast sandwich, burrito or English muffin. If you’re feeling extra adventurous, give savory oatmeal a go. There’s always the classic spinach in smoothie trick, but I’m still a fan of chewing vs. drinking our veggies whenever we can.