On Vegetables

Broccoli for breakfast. Salad for lunch. Stir fry for dinner.

In the last few months, I have made a more intentional effort to eat two cups of non-starchy veggies with every meal. Sometimes it’s an effort but it has totally become a habit. Now when faced with a meal with little to no veggies I’m befuddled.

This is a great option for people who aren't sure exactly how to balance the macros on their plate. I mean carbohydrates, protein and fat - the macronutrients in our diet. It’s too easy to overeat if your meal is just a starch and protein. But most people tend to get confused about what to actually fill their plate with - enter non-starchy vegetables.

 Salad is a sure fire way to eat your vegetable quota for the day.

Salad is a sure fire way to eat your vegetable quota for the day.

Eat all the veggies

I usually form my meal around the protein, which usually needs more planning or defrosting from the freezer. Then I fill half of my plate with non-starchy vegetables. Don’t get caught up in what veggie does what for your health, all vegetables are unique with their own special vitamins, minerals, antioxidants, phytonutrients. Nutrition is a relatively new science so there are factors we don’t yet understand. So stick to a variety of whole vegetables and you will be fine.

Start with ones you know you enjoy, then branch out and try new ones, vary what you buy with the season and what’s on sale. Mix cooked and raw veggies throughout the day and for the advanced, add fermented veggies that you can either easily make yourself or buy at most supermarkets these days - make sure to look for raw on the label and no junky ingredients.

Arugula or rocket is a gateway veggie for breakfast. Buy the washed and bagged variety to save time in the morning. Throw your eggs and preservative free bacon on top of a big handful, or just add reheated leftovers from dinner over the top of a bed of arugula, this versatile green is flavorful and goes well with anything. Be patient because our taste for vegetables will change, I used to hate celery but now I love it, same with fennel. Now I crave more vegetables and that’s a great place to be. After travelling for weeks and plenty of cafe breakfasts with just toast and eggs with a scant green leaf for garnish it’s great to be able to return to the regularly scheduled programming in my own kitchen filled with a variety of fresh produce.

 Kale is one of my favourite, it tastes great with nearly everything.

Kale is one of my favourite, it tastes great with nearly everything.

Set yourself up for success

The key here is, stock your fridge with vegetables you enjoy. Make the effort and commit to filling half of your plate with these vegetables even if it means quickly steaming some to throw on - it doesn't have to be fancy or a recipe. Rotate what you buy so you aren't eating the same 3 vegetables over and over. Keep an eye on what you have in the fridge, they can go bad quickly so remember what has to get eaten first.

Final note for the busy folks. Prep a whole bunch of veggies together for several meals, keep a big container ready to go in your fridge to add to your meals. Eg: in a big wok or pan saute a mix of things like broccoli, cauliflower, green beans, kale or cabbage with the seasoning of your choice. Let cool and store in a huge tupperware.