Simple Tips for a Veggie-Filled Diet

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veggie taste transition

Part three of a three part series on making the veggie taste transition. Read part one here and part two here. Then listen to the Foodie-Phile podcast at the bottom of this post.

Make the Veggie Taste Transition

We all want to eat better and help our families to avoid being overweight.

Even if you’re having a hard time getting family members to exercise, you can often help them get on the right track by scooting in more veggies and fruits into their everyday meals.

Fast-Track Veggie-to-Plate Tips

While following a recipe can give you a terrific result, raw fruits and veggies added on the dinner plate is easiest. A simple dark-leafy-green salad side with dressing is also an simple starting approach.
veggies brocolli and carrots
Libby Anderson from Anderson Griggs Investments in South Carolina says “Pasta dishes are good because you can add in veggies and switch to whole wheat pasta, and it makes the dish a little healthier while still being a familiar dish to those resistant to change. I cut up carrots, broccoli, zucchini, etc. into smaller pieces and add those in.”

Toni Sicola of San Francisco works with groups of employees on their wellness goals and suggests when making mashed potatoes to add in some cauliflower and “mash that right in. And over the course of a few meals reduce the potatoes and add more cauliflower.” She also says to make vegetables the featured item on the plate, with the meat as “more of a garnish than the main attraction.”

Yoga Instructor and Holistic Health Coach Sapha Arias says “Get creative. Try a few new veggies every week and experiment with ways to cook them. Go to your local farmer’s market and talk to the farmers about ways to cook the veggie and recipe ideas. Sometimes they have the most delicious ideas you can imagine.” She also suggests using Pinterest as visual inspiration to get you started.

Planning Ahead Makes It Fast

If you spend 15-20 minutes on a weekend to plan out your main entrees for the week, shopping becomes easier as well as your meal preparation.

If you know that you’ll be low on time, pick recipes and combinations that are quick on the food prep. This helps you to stick to your declaration of eating more fruits and veggies. Making bigger batches of entrees also means you’ll have leftovers, which can be brought to the office the next day. You can even put warmed leftovers in insulated metal Thermos containers for your children’s lunches.

Healthy Recipes to Try 

Here are some kale recipes from Robyn Youkilis, a board-certified Wellness Expert and host of “Veria Living Live” —

Butter-Braised Kale
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Ingredients
  1. 1 bunch curly kale, de-stemmed and chopped (preferably organic kale)
  2. 2 tablespoons butter
  3. 1 teaspoon honey (raw, local is best)
  4. ½ teaspoon salt
  5. ¼ teaspoon black pepper
Instructions
  1. Add butter to pan and allow to melt.
  2. Add your washed and chopped greens to the pan (leave a little bit of the water on the greens after cleaning them as it will aid in the cooking process) and cover with a lid.
  3. Allow the greens to cook down and soften for 2 minutes.
  4. Add salt, pepper and honey to the greens and mix.
  5. Replace lid and allow to cook for another 3-5 minutes (depending on how much kale you have).
  6. You’ll know your butter-braised kale is ready when the greens just begin to soften.
  7. Remove from heat and serve!
The Green Divas http://thegreendivas.com/
Salt-and-Vinegar Kale Chips
Serves 2
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Prep Time
10 min
Total Time
35 min
Prep Time
10 min
Total Time
35 min
Ingredients
  1. 1 bunch kale, rinsed, de-stemmed and torn into chip size pieces, 2″x 2″
  2. 1 tablespoon apple cider vinegar
  3. 1-2 tablespoons extra virgin olive oil
  4. 1/2 teaspoon sea salt
  5. freshly ground black pepper, to taste
  6. 1 tablespoon honey (optional)
Instructions
  1. Preheat oven to 350 degrees F.
  2. In a bowl, mix kale with all the ingredients and massage well.
  3. Lay kale out on a baking tray, giving each piece some room.
  4. If they are piled on each other they will just get soggy.
  5. Bake for 15 minutes.
  6. Flip pieces and bake for another 5-10 minutes or until crispy.
The Green Divas http://thegreendivas.com/

 And now for the podcast… Enjoy!

About the author / 

Green Diva Terra

Terra Wellington is a TV wellness and lifestyle contributor and an actress based in Los Angeles. She is the author of The Mom’s Guide to Growing Your Family Green. More at www.terrawellington.com and Twitter: @terrawellington.

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