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Eat the Rainbow


We all know just how important fruits and veggies are for our health, yet many of us struggle to get in even the bare minimum of recommended servings (at least 4-5)  on a regular basis. 


Besides, the amazing nutritional qualities of fruits and veggies, I think they are so awesome for making our plates look more abundant, especially when we use them to crowd out the starchy foods and those with less nutrients.  


Here are some super easy ways to increase your fruit and veggie intake! 


FOCUS ON THE SIX S's....


SMOOTHIES

Typically smoothies are fruit based (which is awesome) and because they are already sweet to begin with, when we add in veggies, we are still tasting the sweetness of the fruit and are able to "hide' the veggies. Try adding spinach, carrots, kale, pumpkin or winter squash to your smoothies.  Always use fresh fruit vs. fruit juices!  Easy Smoothie Recipes


SALADS

There are so many variations to making a salad.  You can literally add just about anything to a salad!  One of my favorites is creating a salad for lunch out of the previous night's leftovers.  To a lettuce base you can add any leftover meats or seafood and veggies.  A great trick is to grill or roast extra veggies when making dinner so you have them on hand to pop into a salad.  Add some nuts, seeds, canned beans and crumbled cheese and you have a substantial salad to take to work!  Try this Roasted Butternut Squash Salad


SOUPS

Soups are a great way to increase your veggie intake.  A hearty vegetable soup will fill you up and give you lasting energy. Even adding a few extra vegetables to a meat based soup is a great way to increase your veggie intake. Next time you make a chicken soup, try adding finely chopped kale or spinach.  Chicken & Kale Soup


SIDES

Instead of grabbing a box of spaghetti next time, how about substituting some veggie noodles instead - you will pack in a lot more vitamins and fewer carbs. Try replacing lasagna noodles with spaghetti squash, eggplant or zucchini.  Replace traditional rice with riced cauliflower or broccoli. Wilted greens or mashed sweet potato or winter squash can also make a great base to replace rice or pasta. Pestos also are a great way to get in another serving of veggie - try some kale pesto on your zucchini noodles! Zucchini Noodles with Kale Pesto and Chicken


SANDWICHES

Another great way to add a serving or two of veggies.  In addition to a piece of lettuce and a slice of tomato on your turkey sandwich, why not add some grilled zucchini, eggplant, portobello mushrooms, avocado or roasted red peppers. Instead of iceberg lettuce, try baby arugula, baby kale or spinach.  Here is a link to some really amazing looking veggie sandwich recipes


SNACKS 

instead of crackers or chips for dipping, cut up some veggies - carrots, celery, cucumber, peppers, broccoli and cauliflower to name a few.  Use for hummus dips or guacamole.  Spread your apples, bananas and celery sticks with nut butters. Opt for making your own yogurt - purchase a tub of plain yogurt and mix in your own fresh fruit.  Try roasting some kale or brussels sprouts to make veggie "chips".  Kale Chip Recipe


If you would like support with designing a nutritional plan that works for you, book a free 30 minute coaching call today! Working with a coach as your guide and cheerleader you can begin to walk the path towards better health!


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