Increasing Vegetables

Increasing Vegetables

No matter how you choose to eat, be it paleo, whole 30, keto, low glycemic, etc, the importance of non-starchy vegetables cannot be overstated. Eating somewhere between 7-13 servings of non-starchy vegetables a day provides your body with nutrients it needs to function optimally. How many vegetable servings do you eat in a day, given that one serving is ½ cup cooked vegetables or 1 cup of leafy greens?

It can take a while to adjust your palate especially when it comes to the more bitter vegetables or the vegetables that come with a bad rap. I have heard from numerous clients that beets, brussels sprouts, and cauliflower are the vegetables they have the hardest time trying to eat. If you look at the research, these three vegetables have great health benefits when consumed. Beets pack a punch with their deep red pigment, providing our bodies with phytonutrients, beneficial compounds that come from the color of the plant. There is research that shows they are powerful at lowering blood pressure, can improve digestion, and support the liver with detoxification. Brussels sprouts and cauliflower come from the cruciferous vegetable family. Vegetables in this family contain a potent antioxidant called sulforaphane, that helps lower inflammation in the body and supports the metabolism of hormones in the body. All non-starchy vegetables contain fiber, which helps you feel full, stabilizes your blood sugar, and keeps your bowels moving. We’ve pulled together some new recipes for you this week to help spark some ideas for you in increasing your intake of non-starchy vegetables.

Roasting Vegetables

A personal favorite in the Calender family is roasting our vegetables. Set your oven to 375 degrees, chop up some veggies, lightly coat them in either coconut, olive, or avocado oil, add a dash of salt and pepper, and pop them in the oven for about 20-30 minutes depending on the density of the vegetable, mixing them about half way through. We do this with beets, brussels sprouts, broccoli, cauliflower, and asparagus and even our kids eat them up!

If you like to get fancier in the kitchen, here are some other recipes we’ve tried and liked:

Roasted Brussels Sprouts with Cauliflower and Bacon

Roasted Brussels Sprouts with Pomegranate

Cilantro Lime Cauliflower Rice (save time by buying the cauliflower pre riced)

Cauliflower Rice Pilaf

Egg Roll in a Bowl

Having food sensitivities to foods can make finding recipes a challenge. If you would like support with brainstorming or finding new recipes, please contact our health coach, Brynn. She has experience both helping herself on her journey with food sensitivities and with her clients as they navigate the elimination period. As always, please reach out to our office if you are in need of personalized suggestions and recommendations.