Knowing how important vegetables and herbs are for adding nutrition to meals and wellbeing, I wanted to share some ways I add them to my meals. As a heads up, I plan to do facebook live videos to explain how I technically add them to my meals, so check me out on facebook too.
In the meantime, I wanted to write up a quick post summarizing ways that I add vegetables and herbs to my meals.
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1. Buy pre-made cut salad mixes. Keep it simple or get creative with the additional ingredients!
I like to add herbs (ex. oregano) to my citrus dressing.
I use raw or roasted fruits (ex. sliced roasted stone fruits, oranges, and apples) and vegetables (ex. radishes, green beans, squashes, and brussel sprouts) in salads.
Salads are the fastest and most convenient way to prepare and eat vegetables that I could think of as part of a balanced meal.
2. Roast your vegetables in large batches and cook with the seasons.
You can roast zucchini, fennel, green beans, cauliflower, radishes, carrots, Brussel sprouts, broccoli, kale and more!
I like to cut vegetables into 1/2 inch pieces, douse them in fat (ex. olive oil, duck fat, lard, or coconut oil), and a dash of sea salt.
I place these types of vegetables in an oven for 30-45 minutes at 350 F [exception are greens (ex. kale), which take less time, about 7-12 minutes - depending how much fat you add to them].
3. Steam your greens (ex. kale, beet greens, and collard greens)
In an Instant Pot, set the steamer to 0 minutes; 1 minute if you like them super soft. The Instant Pot doesn't starting counting time until it has reached the appropriate temperature; by this time, the vegetables in it may have already been cooking - shortening the normal steaming timing of them.
In a stove top steamer, I normally wait for the water to boil. Then I add and cook my greens for about 4-5 minutes.
Make sure you drink the leftover juices you cook your greens in, since the nutrients from the greens may have wandered into this liquid.
4. Sauté your greens.
Melt some fat (1/2 tbsp of fat per a cup of vegetables) on the pan before adding the vegetables.
I normally sauté for 3-4 minutes a full pan of greens.
5. Add seaweed vegetables to your meals.
I stock up on wakame, dulse, nori, and other seaweeds.
I use using nori wraps (what is used for sushi) like a tortilla. You can use them to pick up rice, scrambled eggs, bacon, and more. The possibilities are endless!
I use dulse in my porridge (ex. oatmeal).
Wakame is super fun and easy to use in a lot of dishes. I add wakame to my salads, eggs, meats, and soups. Wakame adds saltiness to my dishes, so adjust the amount of salt you use when you add wakame to your dishes accordingly.