Yes, You Can Eat More Vegetables!

Photo 80--Vegetables

Eating hearty portions of vegetables is one of the best things you can do to feed yourself well.

Vegetables have the greatest nutrient density of any food. Per calorie of energy, vegetables have more micronutrients (vitamins and minerals) than fruit, nuts, seeds, meat, eggs, grains, beans, milk and other foods. Micronutrients are vital to optimal function of every system in your body. Your body uses vitamins and minerals in both the metabolic processes of converting energy and the structure-building processes of making new tissue. Micronutrients contribute to you having lots of energy and to making new skin, hair, nails, muscles, organs, and every part your body.

It’s easy to get more vegetables into your daily meals. Here are a few very easy, very quick recipes with loads of vegetables:

Sautéed Spinach

• 4 cups spinach, chopped
• 2 Tbsp. olive oil or coconut oil
• 1 clove garlic, diced (optional)
• Black pepper to taste
• Salt to taste

1. Heat the oil in a sauté pan or fry pan.
2. Add the garlic (optional) and cook it over medium heat until it’s tender.
3. Add the spinach and cook it over medium heat until it’s wilted.
4. Add black pepper and salt to taste (optional).

Banana-Strawberry-Chocolate Smoothie

• 1 cup water or Greek yogurt
• 1 cup spinach, kale, Swiss chard, or collard greens
• 1 cup frozen strawberries
• 1 banana
• 1-3 scoops chocolate-flavored protein powder

1. Blend all ingredients together in a blender.

Harvard Salad

• 1 head green-leaf lettuce
• 5 stalks celery, trimmed and chopped
• 2 carrots, trimmed and diced
• 10 cherry tomatoes, halved
• 1 orange bell pepper, trimmed and chopped
• 1 cup feta cheese
• ½ cup sunflower seeds
• ½ cup pine nuts
• ½ cup macadamia nuts

1. Combine all of the ingredients in a mixing bowl or serving bowl.



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