This is where we share our favorite tips, tricks, secrets, and ways to "think like a healthy person" so that you can find your own delicious path to healthy living.
"Feel-Good Mondays" are meant to help us get back into that place of feeling energized, nourished, and ready to take inspired action for the week ahead.
It’s no secret that eating more vegetables is a good idea – for practically everyone, everywhere. And yet even though we know this, most of us still struggle to get in a minimum of 5 servings of fruits and veggies per day.
You probably aren’t shocked to hear a nutrition coach touting the benefits of eating veggies. But you may be surprised to know just how powerful vegetables can be when it comes to keeping us in balance, skyrocketing energy levels, and even in reducing cancer rates.
Are you ready for some mind-blowing facts?!
1. Eating about 1 cup of mushrooms per day can reduce your risk of breast cancer by 64%!!
2. One onion a day reduces the risks of the following cancers:
– 56% reduction in colon cancer
– 73% reduction in ovarian cancer
– 71% reduction in prostate cancer
– 50% reduction in stomach cancer
3. Eating green veggies (kale, bok choy, broccoli, collard greens, etc) on a daily basis can cut your risk of cancer in half.
Feeling inspired to get more veggies onto your plate?!
Here are some of my top go-to’s that my family eats almost every week.
These ideas aren’t necessarily very fancy, but they’re super tasty and they make it easy to get veggies onto our table on a regular basis.
Enjoy!
Cauliflower “rice”: This is a family favorite. You can make your own “riced” cauliflower by food-processing a head of cauliflower into little shreds (you’ll find tons of recipe ideas online), but we keep it simple and quick by purchasing pre-riced cauliflower. Whole Foods sells it fresh in the veggie department, but I actually prefer their frozen 365-brand of cauliflower rice, sold in the freezer section. (I stock up so that I can easily pull out a bag whenever we need a veggie side dish.) It’s flash-frozen and tastes super fresh, and cooks in 4 minutes! Top with your favorite protein and voila! Dinner’s ready.
Roasted sweet potatoes: Super simple, super yummy. Preheat oven to 400 deg. Wash a couple of sweet potatoes and pat dry. Place them on a baking sheet and roast for about 45 minutes, or until soft. Cut open and mash in some organic butter and sea salt. Irresistible. Upgrade option: slice sweet potatoes about ½ inch thick, length-wise, toss with olive oil and sea salt, and roast until tender and slightly browned. Use as a base for healthy toppings like chili, shredded roast chicken, or broccoli sprinkled with melted cheese.
Add avocado slices: So easy and so good. Simply add sliced avocado alongside anything you’re eating for a dose of tasty, healthy fats. No cooking required!
Steamed broccoli: I make a batch of steamed broccoli at the beginning of the week and keep repurposing it into different meals as I go. On the first night, I’ll serve the broccoli with some butter and fresh lemon alongside something like roast fish, lentils, or roast chicken. On the next day, I’ll mix the broccoli into some scrambled eggs for breakfast of lunch. The next day, I’ll throw the leftovers into a soup or stir-fry. You get the point.
Prepackaged zucchini “noodles”: Like pasta, only healthier! Many health food stores sell prepackaged, raw zucchini “noodles” that can be used any way that spaghetti would. Steam or sauté the noodles with garlic and olive oil (my personal fave) and top with shrimp, chickpeas, and chopped tomatoes for a quick and delicious weeknight meal.
Boxed baby kale or pre-chopped kale: We all know that kale is a nutrition powerhouse veg, but sometimes the idea of washing, de-stemming, and chopping a head of fresh kale feels totally daunting. On those (many) days, I opt for boxed organic baby kale or pre-chopped kale. No washing or chopping required, and baby kale cooks in just a few minutes. Like most things in life, it tastes great sautéed in olive oil or butter with some garlic and sea salt.
Put it on top of greens: This is the mantra in my house. On even the most hectic of days, I can find time to pop open a clamshell of spinach or mixed lettuces and plop whatever I’m eating on top of the greens. This is my 30-second vegetable solution that I rely on heavily.
Canned beans: Canned, organic chickpeas mixed with a locally-made pesto is one of my kiddo’s favorite lunches. This 2-minute meal allows me to feel like I’m giving him a plate of veggies on days when I feel like I barely have time to brush my teeth. #supermom
Lentil and bean pastas: Another favorite that’s popular with kids and adults alike. Everyone loves pasta, so why not make pasta that has an additional, secret, healthy boost? There are brands (like Tolerant Foods) that are 100% bean-based and others (like Ancient Harvest or Modern Table) that blend beans or lentils with brown rice or quinoa for a softer, more “pasta-like” texture. Try out various brands to see what you like best. Just keep in mind that, unlike wheat-based pastas, these pastas get pretty hard/crunchy as cold leftovers. You’ll need to seriously reheat with a little liquid (like broth or a touch of olive oil) or a sauce to get them back to being tender and tasty.
May your plates be filled with a rainbow of veggies this week!
Love,
and the Moss Wellness Team
P.S.: What are your favorite vegetable-making shortcuts in your house? I’d love to hear about them!
 |
 |
