For as long as I can remember I have tried to get more vegetables into my diet but I just hadn’t been able to. . . until recently that is. By adding a few simple steps into my routine 75% of the food I eat per day is now vegetables.
The only way I could achieve this ratio is by making eating vegetables as simple as possible.
I cheat. A lot. Try these basic ideas to see if they work for you:
- Chop all the veggies you’ll need for the week at one time. That way when it comes to tossing a salad or sauteing for veggie hash you are already done. There are many veggies I don’t peel just wash really well like carrots. All the good for you minerals are in the peel. Don’t believe me? Google it!
- If you don’t like to chop (like me) buy the already chopped veggies at your grocery store. They cost a a bit more but is worth it to me as I find myself eating more veggies this way. The thought of having to chop vegetables will keep me from eating them. Nuf said!
- Vegetable hash is my go to side or main dish for almost every meal. I make this by sauteing some onions or shallots then adding what ever veggies I want. I’ll add some garlic and ginger and Bragg’s Aminos to taste. I will then throw this over some greens with some dressing. I add a protein on top and I’ve got a complete meal in a bowl (see photo). Sometimes I’ll add some gluten free noodles or quinoa into the mix too.
- Juicing: Chopping your veggies and cleaning your juicer every day is a pain. in. the. you guessed it! What I do to reduce chopping and cleaning is I make a big batch of juice that will last me a couple of days. The nay sayers will tell you that by not drinking your juice right away it will lose some of its nutrient value. Though this is true I say better some day old juice than no juice at all.
- Roasted veggies: One of my favorite foods is roasted veggies. I buy bags of frozen sweet potatoes and roast them in a 425 degree preheated oven, toss in olive oil and add some smoked salt. Roast for about 30 minutes and you have a delicious side veggie or toss them on to a salad. I have also added roasted veggies to stews and it is delish!
I hope you find these ideas helpful. To find out more about me click here.
Raspberry Chia Pudding
1 bag frozen raspberries
2 tbsp chia seeds
1/4 cup of water
Place ingredients in a sauce pan and heat on low until raspberries are soft and stew like. Transfer to glass container and refrigerate.
1 cup raw cashews (soaked 4 hours*)
1 tsp vanilla
maple syrup to taste
nut or seed milk of choice
*Soak the cashews for a minimum of 4 hours. Be patient as this is an important step. If you jump the gun and blend them before 4 hours your cashew cream will turn out grainy. Place ingredients in blender and slowly begin adding nut milk until you get to a smooth and creamy consistency. Feel free to use stevia in place of maple syrup. I have done both in the past and either is yummy. More vanilla is also an option. Refrigerate after blending.
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Hello My Darlings!
Here is one of my go to recipes when I just don’t want to chop veggies.
1 tbs. olive oil
1-2 sliced shallots
1/8 tsp chopped garlic (I used the frozen kind)
basil to taste (I used the frozen kind)
1/2 bag of pre-packaged rainbow salad
Bragg’s Amino Acids to taste
Sautee the shallots in the olive oil. When the shallots become translucent add in the other ingredients. Sautee until al dente. This makes an easy side dish (see photo) or add riced cauliflower or regular rice for a delicious stir fry. Enjoy!
I’m always working new recipes from ones I find on the internet that just don’t quite fit my current eating lifestyle. Close but no cigar! I found my inspiration for this recipe from Paleo Grubs. I hope you like it!
1 cup unsweetened applesauce
1/4 cup coconut oil, melted
1 tsp. maple flavoring
5-10 drops liquid stevia ( I used vanilla flavored)
1/4 cup coconut flour
1/4 cup ground flax meal
2 tsp. cinnamon
1 tsp. baking powder
1 tsp. baking soda
1/4 tsp. salt
Mix all ingredients together in blender. I used a Vitamix. Pour batter into lined muffin tin. Place in oven and bake in preheated 350 degree oven for 24 minutes. Makes 6 muffins.
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I’m always looking for a quick and healthy breakfast. One that isn’t to heavy before my morning yoga practice yet still is filling enough to fuel me before I get the chance to eat something more substantial. This recipe fit the bill! I “accidentally” created this recipe one day when my coconut milk wasn’t thick enough.
1 can extra creamy coconut milk (I used Trader Joe’s)
3 tablespoons of sugar-free strawberry spread
2 tablespoons of chia seeds
Throw the ingredients into a blender and mix until smooth. Pour mixture into a glass container and chill for at least 30 minutes. When ready to serve toss in some sliced strawberries and serve.
I am always looking for ways to make an old stand by new. I use to live on tuna with mayo when I was younger. I don’t believe anything is bad for us in moderation but I have no sense of what that means when it comes to mayonnaise. So, I came up with this dandy tuna salad recipe. The lemon peel in this recipe is what makes it pop! This makes one or two servings depending on how hungry you are.
1 can Tuna in water
1 tbsp. lemon peel
2 tbsp. marinated artichokes, chopped
2 tbsp. sun-dried tomatoes in oil, chopped
1 tbsp. capers
2 tbsp. grated carrots
2 tbsp. chopped celery
Mix everything together and enjoy!
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I’ve been craving bread lately and have been wanting to find something to replace it. I found a recipe in Cooking With Coconut Flour by Bruce Fife and adapted it for paleo. This can be used for both sweet or savory dishes.
1/2 cup coconut milk
1/4 teaspoon salt
2 tablespoons coconut flour
3 tablespoons arrow root powder
Mix all ingredients together in a blender and pour into muffin cups. Bake at 425 degrees for 20 minutes. These will be puffy right out of the oven and then drop like a souffle after a minute or two making a perfect “cup” for fillings such as raspberries with coconut creme or sun dried tomatoes, artichokes and goat cheese as seen in the photo. Makes 6 servings.
Smashed Avocado is a delicious topping for scrambled eggs (seen here), sandwiches, dip for chips or veggies, etc.
1 very ripe avocado
1-2 tsp. nutritional yeast
smoked salt to taste
Smash all the ingredients together and serve.
I have been drinking this tea ever since I’ve begun my journey into peri-menopause with all that entails. I find it relaxing and calming to sip on a cup of this delicious drink. You can download a pdf of this recipe in the link at the end of this post. Enjoy!
Goddess Tea pdf
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I have been looking for alternatives to smoothies for breakfast in the morning and this is what I came up with. It’s light yet filling enough to stick with you. I hope you enjoy it!
2 medium or 1 large sweet potato, peeled & cubed
1 cup vanilla almond milk (can use any milk)
1/2 tsp. cinnamon
3-4 drops of vanilla liquid stevia
Cook sweet potatoes in almond milk until soft. Set aside until cool. Once potatoes are cooled add potatoes and rest of ingredients into a blender. Blend until smooth. I poured into a 2 cup pyrex dish and cooked for 30 min. in a preheated 350 degree oven.