Make Your Move: veggies in every meal
This post is sponsored by Fitlfuential on behalf of Kohl’s. Through their new #MakeYourMove campaign, Kohl’s is on a mission to support others towards their goals of healthy sleep, fitness, stress management and nutrition. You can check out my last post on improving sleep quality here!
When I eat better, I feel better, which isn’t too surprising. Since I transformed my diet and transitioned to a whole foods style of living (for the most part, with the “fun stuff” sprinkled here and there), I noticed a dramatic increase in energy and focus. I felt like my body was in touch with my mind, instead of slowing it down, and could feel the benefits of consuming nutrient-dense vibrant foods. Because of the noticeable benefits and antioxidant protection, I try to emphasize my produce intake throughout the day. Fruit is easy: a handful of frozen berries in a smoothie here, a sprinkle on my oatmeal there. Veggies can be a little more challenging.
Here are some of my favorite ways to get veggies in every meal.
Cooked:
-As part of my meal prep, I like to roast a pan of mixed veggies. I’ll chop and peel some bell peppers, zucchini, sweet potato, tomato, Brussels sprouts, whatever we have on hand. I’ll drizzle everything with olive oil or a little melted grassfed butter and season well with oregano, salt, pepper and garlic powder. They’ll roast for about 30-40 minutes at 400 degrees, flipping once and re-seasoing halfway.
The roasted veggies are the perfect components for a few things:
1) Layered in a salad in a jar. Just be sure to add the lettuce and greens last so they don’t get soggy! Last week, I layered roasted veggies with grilled chicken, hummus, quinoa and romaine. Shake and eat!
2) With a drippy egg or two on top for breakfast.
3) Make a bowl! Start with brown rice or quinoa, top with roasted veggies, egg, avocado, and drizzle with hot sauce, salad dressing, salsa or hummus.
4) Make a pizza. Grab a tortilla and add hummus or marinara sauce, roasted veggies, a protein/cheese (optional) and bake for 10-12 minutes at 350.
5) Roasted veggie and chicken soup. Heat up some chicken or veggie broth on high, and when it reaches a boil, reduce to low and stir in your roasted veggies and chopped chicken. Before serving, add chopped fresh herbs, a squeeze of lemon or lime juice, and your favorite cheese.
6) Pureed soup. I’ll add chopped veggies to the blender and puree with some chicken or veggie broth. It makes a delicious lunch, and also freezes beautifully. A combo I learned from my brother: blend sautéed apple, parsnip, shallot, and celery with veggie broth and a little salt and pepper. Perfection.
Raw:
Raw veggies are a convenient and delicious veggie option. Just wash, add in a little prep and serve. With their high water and fiber content, they’re also extremely satisfying.
1) Keep some crudités on hand: chopped fresh zucchini, carrots, cucumber and celery do well in our house. Serve with a dip of choice as an afternoon snack. I love this creamy goat cheese dip,
this almond dip, or this buffalo hummus.
2) Make noodles! Using a spiralizer, or simply a vegetable peeler, some favorite veggies can instantly be transformed into noodles. Sweet potatoes, butternut squash, and zucchini work well. I’m a huge fan of this raw lasagna, with well-seasoned zucchini noodles, vegan cashew cheese, sundried tomato marinara, heirloom tomatoes and fresh basil.
I also love zucchini noodles with marinara sauce and turkey meatballs. To “beef” them up a little, I mix equal components of zucchini pasta with quinoa or brown rice pasta.
It’s such a hearty meal, and you get a bonus green veggie dose.
3) Add some greens to your smoothie. Kale and spinach are easy ways to add a nutrient boost to your smoothie, and don’t significantly affect the flavor.
Here is one that we’re loving lately:
(similar glasses are here)
Tropical kale (adapted from the smoothie I enjoyed daily at Canyon Ranch)
-1 bunch of raw curly kale, washed
-1 cup frozen mango
-1 small banana
-1 container of coconut water
-Splash of orange juice
Just blend all of the ingredients in a high-speed blender, pour to serve and enjoy!
What are some of your favorite ways to add veggies into your daily meals? Any favorite dips or prep strategies?? Do you prefer your veggies cooked or raw?
xoxo
Gina
This post is sponsored by FitFluential on behalf of Kohl’s.
Kohl’s Make Your Move campaign provides resources and support for others to achieve their fitness and health goals. Feel free to join in with the hashtag #MakeYourMove and tell us how you’re creating momentum towards a healthier and happier you. Thank you for supporting the companies who help to support our family. xoxo
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I quite often go the green smoothie route to get extra veggies. Also, we get a box of organic vegetables every other week in the summer and it forces us to get creative and try things we never have before so nothing goes to waste!
Love these ideas! Veggies are my weak spot. I’m really good about eating fruits, but I’m definitely lacking in the vegetable department. Also–that tropical green smoothie sounds delicious!
Greens for breakfast has been one of my healthy habits forever. I love how it fills me up in the morning. I’ve been throwing them in my smoothies lately. In not usually a smoothie person but they’ve been my after dinner snack as of lately.
Great ideas – when in doubt, put an egg on it is what I say! Lately, I’ve been making a big batch of Oh She Glows 10 spice soup (with whatever veggies I have). It’s filling, and so freaking delicious, and has tons of veggies!
mhmm that sounds good! is it from her blog or her book?
Love this! I roast veggies almost every morning before work. They are great to grab as a snack when you are ravenous because they are nutrient dense and will fill you up with the good stuff <3
every morning! that’s a GREAT idea, like 2 minutes of work and i can continue to do whatever else in the morning. I usually just make extra at night but i will keep this in mind 🙂
oh and now im off to find more great ideas via your blog :))
I just bought a spiralizer and can’t wait to try it out this weekend. Do you feed the pilot veggie noodles? Scott has a big dude appetite (and metabolism…damn him, lol), so sometimes I’m concerned that he’ll still be hungry after veggie meals.
you just gotta eat a lott more veggies, which can be a good thing 🙂 and dont forget about more caloie dense veggies, like the root veggies (butternut, acorn squash, sweet potatoes, vs zucchini! have some of both! )
Great ideas! I have been roasting a pan of vegetables for my meal prep as well. I like them hot or even cold on salads. Thanks for the suggestions!
Veggie noodles are my favorite! I’m about to eat some for dinner. Great post!
I actually love that Kohl’s is sponsoring this campaign! I’m in grad school to become an RDN and anyone promoting improved health makes me very happy indeed.
I just wanted to comment and say I’m amused that you say fruit is the easy one here! I’m good with veggies – vegan, grain based salads or just serving leftovers over a bed of mixed lettuce gets me by. But I’m horrible at snacking on fruit! I don’t have a blender, so smoothies are out. I pretty much just have to pile them on to my morning oatmeal. I’m not sure whether I quite meet the RDA that way, but it’s the best I’ve got at the moment!
i LOVE my veggies and hate a meal without them!
I just started using a vegetable julienne peeler to make veggie noodles and I am in love! I love your idea of adding marinara and turkey meatballs! Sounds delish!
I love the mason jar idea! That is a great “make ahead” meal that you can take on the go! I will definitely be packing these for me and my hubby. Thanks for the tips!
I love these ideas! I have a hard time getting in veggies so I love the idea of roasting a big pan to have on hand.
I love the idea to make a big pan of roasted veggies! I always crave them for lunch but by the time I think of it I’m usually too hungry.
Roasted veggies on a huge salad with a fried egg is my go-to, it never lets me down 🙂
My fav dip is a roasted butternut squash hummus, it’s so satisfying and naturally sweet, I also add a pinch of cinnamon.
I think it helps to actually incorporate the veggies into the meal instead of just making them a side. Stuffed mushrooms or peppers, the zucchini pasta you described above, some kind of stir fry bowl… I also like to hide them minced in meatballs! I love veggies 🙂
Great post! I have a very hard time including veggies in my diet I will have to try some of these ideas out.
Smoothies and roasted veggies!
going to have to start roasting veggies as prep! I am good about roasting a pan for a side dish as a meal but great tip to have some done ahead for additions to breakfast and toppings for lunch!
i am on a real veggie noodle kick recently!
The roasted veggies and soup variation sounds great!
Gina…can I pick your brains! After trying to look a little into how different foods affect my body (nothing high tec…just noticing how my tummy feels) I have a horrible feeling that salads are causing me problems. I know oranges can bloat me and make me uncomfortable but now I think heaps of raw are doing it too. Disaster! Is this common? Is there anything to eat with a salad to help the digestive process. I’ve been eating mostly cooked veg through the winter and had a salad the other day and my tummy protested! Thank you. And happy Valentines !
Love these ideas. All the Valentine’s Day candy has been taking over my veggie intake so I plan to change that this week : )
Hi Gina,
I’m trying to get more veggies in my diet and turned to low-sodium V8 vegetable juice to help with that, but I rarely see V8 mentioned in the blogisphere. Is there any specific reason why this drink is not popular? Is it not actually a good way to get more veggies in one’s diet?
Thanks!
Rebecca
i personally think it is delicious, and have no probs with it. in college, i drank a can every day (because i didn’t really eat veggies otherwise haha) 🙂 now since i eat so many salads, fresh veg and roasted veg, i haven’t thought to buy it
Thank you for the reply, that’s great to hear! I was concerned there was some unspoken secret about acidity levels or artificial preservatives or something like that.
Love your blog! Just made amazeballs for the first time last night..OMG truly amaze.
Thank you!