I wanted to start our challenges off with something that could be of benefit to everyone. I also didn’t want the first challenge to be too overwhelming, causing you to throw your hands in the air and quit on the spot.
This week, we are going to eat more veggies. More in quantity and more in variety. I am challenging everyone to eat at least 3 servings of veggies every day. And it should be at least 3 different kinds of veggies every day. (a serving of veggies is approximately 1 cup)
Not to open a Pandora’s box or spark up a debate, but for the purposes of this challenge, we are not going to consider corn and white potatoes as veggies, as they really are starches.
Now there are probably 2 camps of readers out there. One group thinks this sounds like a decent challenge—but not so big that they can’t do it. The other group are people who are already eating 3 veggies every day (or more). If you fall into the second group, great! But join us still. Maybe you can shoot for 4 or 5 servings of different veggies every day. Personally I probably eat around 3 or 4, but my kids eat more like 2, so I will be working extra hard on them this week. I think we can all agree that we can do better in this area!!
Here are some ideas to help you get more veggies into you and your family this week (and from now on!).
- Add some veggies to your eggs! Whether scrambled eggs, an omelet, or a breakfast pizza–mushrooms, onions, bell peppers, spinach, kale, tomatoes all work well!! If you have a really clean jar of salsa, add some of that too!!
- Make a “hash” using butternut squash or sweet potatoes as a base. Wal-Mart sells bags of pre-cubed butternut squash in their fresh produce section. I grate 2-3 sweet potatoes at a time in my food processor to use for this. Add what sounds good to you! Bacon, sausage, leftover chicken, then just start throwing in more veggies!
- Snack on veggies. Keep carrot sticks, celery, bell peppers and cucumbers on hand and eat them with guacamole (make homemade or find a very clean storebought brand–Wholly Guacamole is a good one) or hummus. (Please note, hummus is not considered Paleo, because chickpeas are legumes.)
- A perfect late afternoon snack is a simple sliced avocado. There are a million ways to dress it up (this paleo pad thai sauce is delicious!), but sprinkled with salt and pepper is a winner every time!
- When your kids are getting hungry for dinner, but you don’t have everything quite ready, set out a plate of raw veggies. Catch them at their hungriest and present the veggies in a colorful, appetizing way!
- Have a pizza….but serve it in a portobello mushroom instead of on a pizza crust.
- Try cauli-rice!!!
- Wrap it! Ditch the bread and have your chicken salad, burger, or turkey sandwich wrapped up in lettuce! Or try these Asian lettuce wraps.
- Add some spinach or kale to your smoothie! If you are new to green smoothies, start with spinach. It is very mild and you will not notice the flavor! To mask the green color, use berries–your smoothie will end up nice and purple, so the kids won’t notice either 🙂
- Grill some kabobs–fill the sticks with onions, zucchini, mushrooms, eggplant!
- Have a salad, for pete’s sake!!
Don’t forget to get the kids involved. You might want to keep a little tally on a piece of paper or a dry erase board in the kitchen. Set the goal for the family (4 veggies/day) and let each child mark a tally for every serving they eat. To make it even more interesting, offer a reward for if they make or exceed their goal (please do not make the reward junk food!). Consider offering an extra 5 minutes of electronics or an extra book at bedtime.
Please comment with your tips on eating more veggies, and also let me know if you are going to be participating! I will do my best to offer encouragement and yummy veggie ideas throughout the week on my Facebook page!
See you in the produce section!!