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By Katja Heino Leave a Comment
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35 Ways to Eat More Vegetables Every Day

35 Ways to Eat More Vegetables Every Day || www.savorylotus.com

Let’s be honest.  Most of us don’t get enough vegetables in our diet.  Here’s 35 easy to make AND delicious recipes to fill your plates with all kinds of vegetables. 

I think that we can all agree that no matter what type of diet you follow, it’s never a bad idea to eat more vegetables.  It really is the simplest way to improve your overall health.

Vegetables are loaded with many important nutrients ( including potassium, magnesium, dietary fiber, folate, vitamin A, vitamin K, and vitamin C) to give our bodies everything they need.  Think strong immune system and bones, healthy hair and nails, smooth flowing digestive tract, and vital energy levels.  And then there’s the powerful antioxidants found in vegetables that help our bodies fight off chronic illnesses (like heart disease, high blood pressure, and diabetes) and cancer.

It’s estimated that over 75% of people don’t get the recommended 2-3 cups of vegetables daily.  We live in a fast paced time where convenience foods are readily available.  I think many folks see eating vegetables as inconvenient or maybe just aren’t sure how to prepare them.  Here’s  few tips on how to add more veggies to your diet:

  • Sign up to get a weekly box of fresh produce from your local CSA or farm.  You’ll be more likely to eat them if you have them in the fridge and will get introduced to vegetables you may never have tried.
  • Prep some vegetables ahead of time for easy grab and go snacks.  Carrots, celery, and jicama sticks travel well.  Cucumbers make fun substitutes for crackers.  Mason jar salads are easy to take with you on the run.
  • Commit to eating at least one vegetable per meal. Yes, vegetables for breakfast are delicious.  An easy way to do this is to eat salad at every meal.  You can make several servings of greens or winter squash at once and eat over the next few days.
  • Substitute vegetables for breads and crackers.  I mentioned using cucumbers as crackers.  You can also use bell peppers and carrots sticks to eat your dips and spreads.  And you can ditch the bread and tortillas by using lettuces and greens to make wraps for sandwiches and tacos.
  • Don’t forget about drinking your vegetables.  Add them to your smoothies or try juicing them.  One of my favorite ways to start the day is with a Detox Green Juice (see #33 below.)

It may take some time to get used to a new way of eating.  But you may discover that there are so many different ways to eat more vegetables and so many new vegetables to try.  You may start to feel better, have more energy, lose a little weight, and even have a glow to you.

I’ve made a list of my 35 favorite ways to eat more vegetables.  My personal favorite vegetables are greens, sweet potatoes, and creative salads. I’ve included some really great cauliflower and zucchini recipes as well. And don’t forget to eat your veggies at breakfast. The Bacon and Egg Muffins (#29 below) are great for busy mornings.

Happy eating!

xo,

Katja

GREENS

30 Minute Turkey Meatball and Kale Soup

1. 30 Minute Turkey Meatball and Kale Soup

2. Bacon and Kale Spaghetti Squash Fritters

3. Savory Greens with Pancetta

4. Curried Butternut Squash and Greens

Kale Guacamole

5. Kale Guacamole

6. Wilted Kale Salad with Golden Beets and Winter Squash

7. Massaged Kale and Avocado Salad

8. The Ultimate Green Soup

SWEET POTATOES

Creamy Sweet Potato Bacon Chowder

9. Creamy Sweet Potato Bacon Chowder

10. Sweet Potato Bacon Tots

11. Honey Sesame Yams

Mini Sweet Potato Pomme Anna

12. Mini Sweet Potato Pomme Anna

13. Easy Roasted Vegetable Soup

CAULIFLOWER

Curried Cauliflower and Kale Soup

14. Curried Cauliflower and Kale Soup

15. Curried Cauliflower Recipe

16. Cheesy Bacon Cauliflower Bites

ZUCCHINI

Chicken Curry with Zucchini Noodles

17. Chicken Curry with Zucchini Noodles

18. Pesto Chicken with Zucchini Noodles

19. Southwestern Zucchini Soup

WINTER SQUASH

Butternut Squash Noodles

20. Butternut Squash Noodles

21. Pesto Bacon Spaghetti Squash

22. Easy Sheet Pan Chicken with Roasted Vegetables

23. Butternut Squash Pasta Sauce

SALADS

Pesto Chicken Avocado Salad

24. Pesto Chicken Avocado Salad

25. Rainbow Salad with Orange Vinaigrette

26. Quick and Easy Taco Salad

27. Grilled Romaine Salad with Creamy Turmeric Dressing

28. Kale Caesar Salad

EGGS DISHES

Bacon and Egg Muffins

29. Bacon and Egg Muffins

30. Easy Baked Eggs

31. Southwest Breakfast Casserole

32. Breakfast Bowl with Magic Cilantro Sauce

DRINKS AND SMOOTHIES

Detox Green Juice

33. Detox Green Juice

34. Anti-Inflammatory Turmeric Tonic

35. Pumpkin Spice Smoothie

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35 Ways to Eat More Vegetables Every Day

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Filed Under: Healthy Living, Kitchen Tips, Recipe Round Ups Tagged With: cauliflower, eat more vegetables, greens, salads, sweet potato, vegetables, veggies, zucchini

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And this is how we do healthy in our family. Just REAL food. Simple. Easy. Gluten free. More about Savory Lotus

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🍋 LEMON CURD TART WITH FRESH BERRIES 🍋 the 🍋 LEMON CURD TART WITH FRESH BERRIES

🍋 the perfect summer treat • tangy and sweet with a simple almond flour crust • a beautiful dessert that’s easier to put together than it looks 

🍋 grab recipe link in  my bio

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💪 according to data from the Centers for Diseas 💪 according to data from the Centers for Disease Control, only about 23 percent of all U.S. adults get the recommended amount of exercise per week • that is at least 150 minutes of moderate or 75 minutes of vigorous exercise each week, in addition to muscle-strengthening activities at least twice a week 

💪 lack of movement and sedentary lifestyles are contributing to the rise in chronic illnesses and premature aging • lack of exercise leads to inflammation, weight gain, increased insulin resistance, and muscle loss • this opens the door for chronic illnesses like heart disease, high blood pressure, obesity, type 2 diabetes, cancer, and dementia 

💪 benefits of regular exercise:

* improved cardiovascular health
* decreases blood pressure 
* stress reduction 
* decreases body mass index 
* improved brain health 
* improved mood
* decreases anxiety and depression 
* improved blood sugar balance 
* increased energy 

💪 regular exercise, combined with a nutrient-rich real food diet, is one of the greatest gifts you can give to yourself • and will drastically reduce your risk for the standard american diseases
💧 water is life • and it has a power physiolo 💧 water is life • and it has a power physiological effect on your body 

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💧 water triggers the parasympathetic nervous system, which is responsible for the body’s ‘rest and digest’ response • your heart rate and blood pressure lowers, your digestion is stimulated and your body is able to relax 

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•

💧 being around water gives your brain and your senses a rest from overstimulation.

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💧 when you’re immersed in water, your body sends out signals to change the balance of catecholamines (the hormones responsible for our ‘fight-or-flight’ response) to a level that’s similar to the balance found when you’re meditating or relaxing • so when you’re swimming, you’re basically meditating underwater

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💧 why do so many of us LOVE the ocean? • when a wave breaks, the turbulence it creates is said to alter the physical structure of the water and air • water and air molecules are broken apart, releasing negative ions into the atmosphere • some research suggests that these ions can even increase the circulation of oxygen in our bodies and boost our mood
💗 prioritizing fun • at the prettiest amuseme 💗 prioritizing fun • at the prettiest amusement park • walked over 10 miles • good times • @dollywood
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