Lose weight and boost health by adding more vegetables to your diet

September 30, 4:15 PMSF Mind and Body ExaminerAna Poirier

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Got veggies? Photo from Stock.xchng

 Most people know that they should be eating more vegetables to help with maintaining healthy weight and boosting nutrition.

But how to add them in a way that is delicious, simple and good for the whole family?

Here are a few tips to get started.

 1. Load salads with unexpected additions: chopped kale or collards, shredded cabbage, sugar snap or snow peas, asparagus, green beans, artichokes, sprouts, shredded daikon, sliced bok choy, grated jicama.
 

2. Store broccoli and cauliflower florets in a container at the front of your fridge for easy munching. A healthy dip, puree white beans, roasted red peppers, olive oil, minced garlic and fresh basil.
 

3. Layer thinly sliced zucchini, mushrooms and chopped spinach or arugula into lasagna.
 

4. Mix shredded carrots, zucchini and minced greens into turkey or salmon burgers before cooking.
 

5. Try a healthy and delicious alternative to mashed potatoes. Steam cauliflower, rutabaga or turnips with steamed or roasted parsnips and mash. Season with salt, pepper, nutmeg, garlic, olive oil, fresh herbs, or what ever you like.
 

6. Marinate chunks or zucchini, bell peppers, eggplant, onions, and mushrooms in olive oil and apple cider or balsamic vinegar. Grill on skewers.
 

7. Add carrot or tomato juice to soup broth. Just before serving, toss in a handful of chopped spinach, chard, watercress, arugula or young kale.
 

8. Puree pasta sauce with leftover winter squash, yams, green peas or leafy greens.
 

9. Blend leftover cooked cauliflower with a bit of broth, unsweetened almond milk or wine and use as a creamy, nutritious, and fat free thickener for soups and stews.
 

10. Try a green smoothie: In a high-speed blender, blend 2 cups kale, spinach, romaine, parsley, celery etc. with apple, banana, pear, berries, mango, chopped fresh pineapple and enough water to blend. For added sweetness use stevia. For added nutrition include 1-2 Tablespoons spirulina.
 

11. Try any of these combinations for an ultra simple and delicious soup:
Carrot, parsnip, celery, parsley.
Squash, carrot ginger, beets.
Broccoli, onion, leek.
Daikon radish, leek, parsley, carrot.
Mustard greens, leek, onion.
Kale, cabbage, parsnip.
Bring 5 cups water or 50/50 mix water and stock to a boil. Add 1 cup of each vegetable that you choose to cook. Cover and simmer gently until tender. Season with sea salt, pepper, herbs or spices.

Enjoy these tips for more healthful meals.

For more info: Devana Wellness