You might think I’m going to say half your portions by making your plate smaller — but that’s not what I’m here to tell you today. (Yay!)
Instead, I want you to make half of your portions at each meal filled with vegetables. So, fill at least half of your plate with vegetables and fill the remaining area with your other meal choice. You don’t even have to go wildly healthy here — the other area of your plate could have that spaghetti you’ve been craving or a taco filled to the brim.
The idea here is to BEGIN. Start with small changes that will lead to big results. Ditch the idea that living a healthy lifestyle has to be perfect, and make the decision to view each choice you make as an opportunity to add health to your life.
There are countless ways to add delicious, colorful vegetables to your meals. Salads are a great way to pack a ton of nutrition into one meal — roasted red pepper, carrots, onions, zucchini, and mushrooms over fresh spinach with some balsamic vinaigrette. Simple, easy and incredibly filling. Other ways are:
- Add a serving or 2 to your smoothie
- Stir pumpkin puree into your oatmeal
- Saute some spinach to have with your eggs
- Bake up some kale chips
- Add extra veggies to your chili or spaghetti sauce
- Make a veggie packed soup
- Put a plate of chopped veggies on the kitchen counter – I guarantee you will dig into them without even noticing!
- Double the amount of veggies called for in a recipe
- Replace pasta and rice with vegetables such as cauliflower mash or rice, sweet potato fries or mash
- Add shredded zucchini or carrots to breads, cakes or cookies (check out the recipe below.)
Eating out? That’s ok! Ask for a side salad or extra vegetables.
Have fun and experiment with different ways to add in more veggies to your day. They will help to fill you up and give you the nutrients you need without adding tons of unwanted calories.
Zucchini Chocolate Muffins
2 cups almond flour
1/4 cup unsweetened cocoa powder
1/4 tsp sea salt
1/4 tsp baking soda
1/4 cup extra virgin olive oil
1/4 cup maple syrup
1 zucchini (medium, grated)
- Preheat your oven to 350ºF (177ºC) and line a muffin tin with muffin liners. Brush each liner with a small amount of coconut oil, to prevent sticking.
- In a large mixing bowl, combine the almond flour, cocoa powder, sea salt, and baking soda. Mix well.
- In a medium-size bowl, whisk together the olive oil, maple syrup, and eggs. Add the wet ingredients to the dry. Mix until combined then stir in the zucchini.
- Spoon the muffin batter between cups, so it’s evenly divided then bake for 18 to 20 minutes, or until a toothpick inserted into the centre of a muffin comes out clean.
- Let cool completely before eating, to prevent the muffins from sticking to the liners.