How to add more vegetables to your diet.
Does the idea of eating vegetables conger up some unpleasant childhood
memories? Perhaps when a Profile coach tells you to add more vegetables
into your diet, your mind is transported back in time. There you are again,
the last one at the kitchen table, not allowed to leave until you eat
your lump of cold peas. Many of us did not have a great start with eating
vegetables and sometimes we carry that into our adult food choices. Did
you know there are more varieties of vegetables in the world than nearly
all other food sources? If you need scientific evidence to eat more vegetables
consider this: Vegetables are a key factor in promoting long-term maintenance
of a healthy weight. Vegetables provide essential vitamins and minerals,
which help you to be healthier, feel your best, and may prevent certain diseases.
People who eat a lot of vegetables tend to be leaner than those who don’t.
If you are one who just does not like vegetables, do not fear. Check the
list below for creative and fun ways to increase your vegetable consumption.
Tips for integrating vegetables into your meals and snacks:
- Top a Profile Cheese Pizza with chopped mushrooms, peppers, onions, and
dressed leafy greens.
- Add mushrooms, peppers, onions, grape tomatoes or diced carrots to spaghetti
sauce and serve over sautéed shredded cabbage or zucchini noodles.
- Top your sandwiches with fresh vegetables: dark green leafy lettuce, tomato,
cucumber, pickled vegetables, onion, roasted red peppers and mushrooms.
- Add a bag of vegetable steamers to your Profile Soup for a quick and complete
- Create “mashed potato” blends by incorporating mashed cauliflower,
rutabaga, or turnip, and add baby spinach, onion, garlic, pureed celeriac
- Slice some eggplant, peppers, onions, and sweet potatoes; rub them with
a little olive oil and spices, place on baking sheet. Bake at 400 degrees
for 30-40 minutes while you cook the rest of your meal.
- To ground beef dishes and meat loaf, add black beans, shredded cabbage,
peppers, carrots, onion, garlic, spinach, kale, tomatoes, shredded zucchini
or yellow squash, riced cauliflower, diced artichoke heart, or sauerkraut.
- Add a variety of vegetables to your beef, chicken or shrimp stir-fries.
Vegetables add great color and will take on the flavor of the sauce and
protein. Get creative and pick a variety of veggies from Profile’s
- Stuff tomatoes, cucumber rounds, peppers, potato skins, or hallowed out
cabbage with a protein choice such as tuna salad, egg salad, ground beef
or the Profile Sloppy Joe; add steamed vegetables and serve over a dark
leafy green salad.
- Roast or grill vegetables. Good choices include Brussels sprouts, cauliflower
steaks, zucchini or yellow squash, peppers, onions, fennel, grape tomatoes,
green beans, green onions, mushrooms, broccoli and celery.
- Make vegetable soup by adding vegetables of your choice to a vegetable,
beef or chicken stock. For variety, puree simmered vegetables in its seasoned
simmering liquid, and add additional seasonings and spices to your taste.
- Create a base with vegetables by using spaghetti squash instead of pasta
or rice. Spiral slice zucchini, cucumber, or any vegetable you can think
of on the Reboot grocery list and create a “veggie noodle”.
Use as pasta or add veggie noodles to a bed of lettuce for a wonderful
and colorful salad.
- Vegetables are most palatable when served with additional interest. For
example: prepare vegetable medleys using a combination of vegetables to
provide interest and differing textures on the plate. Try a hot-cold salad
combination such as protein served over a bed of greens and sautéed