September Wellness 02: Go Green
Another thing we are focusing on this month is increasing our vegetable intake! We already eat more vegetables than your average American family, but it is easy to get in a rut or to skip them all together when life gets hectic.
Since saying 'eat more vegetables' isn't measurable or specific, our goal is to have three vegetables at each meal. Yes, each meal, including breakfast. If that seems too overwhelming to you or your current breakfast is a bowl of cereal, let's just start with incorporating one vegetable into each meal. Here is what that typically looks like for us:
+ Breakfast: roasted broccoli, zucchini, and kale egg scramble with backyard eggs (organic, free-range and unpasteurized! Hooray for owning chickens!) OR roasted chicken and vegetable soup OR a breakfast salad of mixed greens, green onions, and roasted veggies topped with a fried egg or other protein.
+ Lunch: a big salad with organic greens, carrots, cucumbers, tomatoes, roasted broccoli + cauliflower, avocado slices + protein with a homemade dressing or guacamole.
+ Dinner: paleo chili with zucchini, bell peppers and eggplant over cauliflower 'rice' OR grilled tuna steaks with roasted brussels sprouts, mashed parsnips and raw coleslaw. This is the easiest meal to incorporate vegetables.
+ Wash, cut and roast a variety of vegetables on the weekend to have during the week. Think cauliflower, broccoli, butternut squash, parsnips, sweet potatoes, okra, eggplant, rainbow carrots, beets, anything you like! Drizzle with olive oil, season with salt, pepper, garlic and roast. Hardier vegetables like butternut squash and potatoes will take a little longer compared to things like broccoli and okra.
+ On days when we have smoothies either between meals or as a meal replacement we take a MultiGreens supplement or open the capsules and add them to our smoothies. You can find out more about the company behind our supplements here, and stay tuned for more info on supplements later this week!
+ You can find tips for creating a whole foods pantry and refrigerator here as well as our whole-foods-on-a-budget favorites from Trader Joes and Aldi here and here.
+ You can find some of our favorite recipes here and complete month-long meal plans here.