Tuesday was “Eat the Rainbow” day for the Lindsay’s Elf4Health challenge. In addition, the Holiday Sweat Challenge was offering a bonus point for eating 9 fruits and veggies. As an added incentive, Beer Geek was working in the office, which meant lunch was definitely going to be brussels sprouts. (Yes, I can only eat them when he’s not home…)
[Tweet “Looking to add more fruit and veggies to your diet? I’ve got you covered! #holidaysweat”]
Breakfast: oatmeal with almond butter and berries
Snack: cauliflower with red pepper hummus
Lunch: Brussels sprouts with ham, blue cheese and walnuts (OMG, so good!) and Dr. Praeger’s veggie burger wrapped in lettuce (Just microwave your brussels sprouts for about 3 minutes and then toss them under the broiler with walnuts for a few minutes. Remove from oven and add some blue cheese (and ham or bacon if you like meat). I could eat this every day, but Beer Geek hates the smell LOL.)
Snack: grapes
Dinner: Chicken stuffed with broccoli, salad, and quinoa topped with salsa
1. Make sure you include veggies or fruits in your breakfast
- have a smoothie
- add veggies to an omelet
- add berries or other fruit to your oatmeal or cereal
2. Eat two veggies at your meals
- eat a second veggie instead of a carb
- add veggies to your carb
- have a cooked veggie and a salad
3. Make meat a condiment (or leave it out entirely)
- make a veggie a stir fry
- soup is a great way to combine LOTS of veggies (Here are some of my veggie friendly soups!)
- replace meat with mushrooms or eggplant or some other “meaty” veggie in a standard casserole
4. Sneak in veggies
- Salsa is my most frequently used condiment. I’ll flavor my rice, quinoa, or potato with it. I mix it with a bit of Greek yogurt as a salad dressing, I dip my veggies in it, I add it to soup for a little kick. Seriously, I think we go through a jar every other day.
- Use veggies cut as noodles instead of pasta
- Use cauliflower as rice or pizza crust (here’s a great pizza crust recipe)
5. Have fruit for dessert. I admit it – I’ve got a HUGE sweet tooth! Given a choice, I’d eat chocolate at every meal. Or as the meal.
- Spread a little almond butter on an apple or banana.
- Cook a pear or apple with a little cinnamon and walnuts.
- Must have chocolate? Melt a few chocolate chips and drizzle them over berries or a banana
How do you get more fruits and veggies into your life? All tips welcome!
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Thanks to Jen for hosting WIAW!
Great tips! My lunch always has “sides” of some raw veggies and a piece of fruit. It’s easy enough to throw in the lunch bag and take to work. And I always have frozen spinach and frozen peas at home as they’re easy to throw in almost any meal in case I feel like it’s missing some green.
Chaitali recently posted…Tasty Tuesday – parmesan oatmeal cookies
I actually cut up a head of cauliflower this week and put it in a bowl in the fridge. As you might imagine, I’ve eaten a lot more of it than usual. (And I eat a lot of cauliflower in general…)
All great tips! I’ve been able to meet my 5-7 servings of freggies each day, but haven’t gotten up to 9 any day yet this week. Hopefully I’ll be able to before the end of this week!
Kathryn @ Dancing to Running recently posted…2014 Turkey Trot Recap
One of the tricks for me is to make the veggie serving bigger than a single serving and cut back on some of the other stuff. So, I’ll have a huge pile of brussels sprouts and a scant spoonful of quinoa… Really adds up if you do that consistently.
Thanks for linking to my pizza crust! I hope you liked it! How do you like to eat your brussel sprouts??
Sue @ This Mama Runs for Cupcakes recently posted…A rough Thanksgiving weekend and my latest cake creation!
It’s the best one I’ve found… I like my brussels roasted, preferably with walnuts and blue cheese. So good.
We do eat the rainbow at our house. I love pretty and colorful food! Good tips.
Elle recently posted…Cranberry Pulled Pork in the Crockpot
I am always trying to add more veggies into every meal. Fruits I am bad at. I’ll buy fresh and it always goes bad by the time I get around to eating it.
Lacey@fairytalesandfitness recently posted…Why it’s worth Visiting the Disney Outlet near Disney World
Good tips. We always eat 2 veggies instead of a carb. And, one of my rules is to eat your colors!
HoHo Runs recently posted…An A-Okay 5k
Great suggestions! I’m working to get more veggies back in my diet. I love making green smoothies, they help a lot! I’ll have to check out those soups! #wowlinkup
Janelle @ Run With No Regrets recently posted…Thanksgiving Weekend Recap: Yummy and Healthy!
It’s really not that hard to get the veggies in! I love to start out with a veggie omelet and go with a big salad at lunch.
Deborah Brooks recently posted…The day I did all the Pinterest workouts I pinned
For me its not that hard getting my vegetables in because I load up when I eat salad. Its definitely a lot harder to get my fruits in because we dont have a lot of good options in my dining hall. I try my best to incorporate it the best i can like adding fruit to my oatmeal or an apple as a snack.
Chickgettinfit recently posted…WIAW #39–New and Old Combos
oooh this is one thing I rock!!
I Just snag the raw precut 🙂
CARLA recently posted…What are we giving ourselves this year?
Great tips! I am a veggie freak and incorporate them in everything…usually my smoothies. Last night I made a turkey and broccoli rabe pizza!
Annmarie recently posted…Fit’n’Fashionable: My First Pure Barre Class {+ Giveaway}
great tips!
I cut up veggies and put them in my sauces to increase consumption. It is a great way to sneak them in to the kids as well who tend to balk and cry about eating veggies. The older I get though the more I like vegetables and the taste of them. #wowlinkup
Diatta @ Femme Fitale Fit Club recently posted…Exercises You Can Do In Bed Every Morning
Fabulous tips! I always try to eat the rainbow as much as possible. It’s a great way to get all my fruits and veggies in each day #wowlinkup
Heather @ Divas Run for Bling recently posted…Bloggers Brags Pinterest Party December 8, 2014
This post is perfect…I really have to figure out more ways to get more veggies into my diet. Breakfast is definitely a great way to get it started..green smoothies especially.
I love these tips! I use salsa all the time too. And I shred carrots into anything and everything, including my daughter’s sunflower seed butter sandwiches. 🙂
Laura @ Mommy Run Fast recently posted…My Boston Training Plan