Mississippi BodyWalk Blog

being smart from the inside out

June 17th is Eat Your Vegetables Day June 12, 2014

Filed under: Health,Healthy Snacks,Nutrition — mississippibodywalk @ 3:17 PM
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Hello Body Walkers,

I just found out June 17th is Eat Your Vegetables Day. So, I thought it would be fun to give you ideas of how to eat vegetables for each meal and two snacks. Some people enjoy eating vegetables all the time. Some just want to find ways to increase their percentage of vegetables to meat. While you certainly CAN follow these ideas and make June 17th a day of only vegetables, I hope it at least gives you ideas of how to up your veggie intake.

BREAKFAST

I am usually a granola bar breakfast eater, or a full on scrambled eggs, bacon, biscuits and gravy, and grits kind of person. For EYVD, I am going to try something new. I am going to have a one egg omelet. Here’s the plan. Before I even crack the shell, in a saute pan with a tiny pat of butter, I am going to cook a diced onion, a large handful of spinach, diced tomato, shredded carrot, and finely cut up broccoli. I am going to cook all the veggies until they are soft. Then I am going to pour them on a plate, and without even wiping out the pan, I am going to crack my egg in there. Cooking it just long enough for it to start to set, I’ll pour all my hot veggies back in, and BAM! Omelet magic. Now, you can use other vegetables. What’s awesome about an omelet is the versatility. This is your day to try cauliflower in an omelet. Do you love chard? Kale? Use it instead of spinach.

MID MORNING SNACK.

You can never go wrong with carrots, celery, broccoli and a little bit of ranch dressing. Peel and slice everything ahead of time, pack it in your lunchbox and enjoy at work.

LUNCH

Salad is the obvious choice here. If you love salad, make your favorite. Leave off the grilled chicken, the ham, the shaved turkey. Get your favorite spring mix, pile on those sun-ripened tomatoes you got at the farmer’s market. Pile high with color. Now is the time to slice a radish super thin and layer it on. Slice up a raw beet. Yes you can eat them raw! They will make your salad a delight to your tastebuds and your eyes.

Maybe you hate salad. Maybe you need something cooked. No problem. Bake a potato. When it’s cooked, don’t smother it in cheese and meat. No, pile it high with raw veggies, the more the better. Potato only a side item and not a meal? No problem. Veggie soup. This can be as complex as you like, and will be better if you made it ahead of time, last night for example. Everyone has their favorite ingredients for soup, the challenge here is to add one new vegetable you haven’t tried before. Do it! You will probably like it.

MID AFTERNOON SNACK

It’s 3:30 and you are ready for your regular candy bar or chips or doughnut. No! Today is the day you try dried apricots and raisins.  Yes, these are fruit, but it is a snack, so you can have some fruit on vegetable day. If you are at home, why not try grilled tomato treats? Slice a nice big ripe tomato into thick slices. Place on a cookie sheet. Top with grated cheese, any herb you like, and broil until the cheese is melted and the tomato is soft. When you take it out of the oven (or toaster oven), you can top with a small slice of avocado. These are DELICIOUS. I promise.

SUPPER (AKA DINNER)

Now is the time to pull out all the stops on your EYVD. There is no limit on your options. Make stir-fry! You can also go out and order stir-fry, but making it is more fun. Make your own Portabella mushroom burger. It’s just like a regular burger, except you eat a giant mushroom instead of a ground up cow. Another fun option, and one I make on a regular day, not just EYVD, is stuffed bell peppers. Now, the traditional way to make these is with ground beef or turkey as the base. This time, use cooked quinoa, barley, or couscous as the base. Then add brown rice, onion, and whatever other veggies you like to the pepper stuffing. Another fun twist on this is to use red, yellow, and orange bell peppers instead of green. The flavor is amazing and you have a fun colorful dish to eat, instead of the expected green.

I hope these suggestions have given you some ideas of how you can enjoy Eat Your Vegetables Day. If you succeed in eating vegetables for all your meals and snacks, please leave me a comment. I’d love to hear about your day.

 

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