3 Recipes to Help You Eat More Vegetables

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Vegetables are arguably the food group we tout most. Among their long list of benefits, veggies are packed with fiber (which is critical for maintaining ideal health), as well as phytochemicals and phytonutrients (which help optimize our cellular function and fight off free radicals and disease). They’re an essential component of any healthy diet, yet many of us don’t get nearly enough.

To boost your daily intake, try these three veggie-based recipes provided by food experts from across the Life Time family.

Veggie Quiche

“I enjoy this quiche because the presentation is beautiful, it’s easy to make, and it’s a great way to get in a serving of vegetables at breakfast,” says Megan Flynn, RD, MPH, and nutrition project manager for the Life Time Foundation. 

Makes six servings
Prep time: 10 minutes
Cook time: 60 minutes

 Ingredients

  • Coconut oil for greasing the dish
  • 1 medium sweet potato
  • 1 tbs. extra-virgin olive oil
  • 2 cups spinach
  • 1 red pepper, chopped
  • 1 cup zucchini, sliced
  • 6 eggs
  • 1/2 cup organic whole milk
  • 2 tsp. salt
  • 1 tsp. pepper

Directions

  1. Preheat the oven to 350 degrees F. Grease a 9-inch clay or glass pie dish with coconut oil.
  2. Slice the sweet potatoes thinly using a knife or mandolin. In the dish, arrange the sliced potatoes along the bottom and up the sides until completely covered. The sweet potatoes will shrink when baked, so it’s OK if they overlap. Bake for 20 minutes.
  3. Add the extra-virgin olive oil to a medium saucepan. Sauté the spinach, pepper, and zucchini over heat until tender.
  4. In a bowl, whisk together the eggs, milk, salt, and pepper.
  5. Once the sweet potato crust is done, add the cooked veggies to it. Pour the egg mixture over. Bake for 40 minutes. Use the refrigerated quiche within three to four days, or three to four months if frozen. (To reheat from frozen, cover with tin foil and bake at 350 degrees F for about 30 minutes.)

Vegetarian Harvest Bowl

“I love this recipe because of its multiple colors from many foods, including my favorite cruciferous vegetable, Brussels sprouts,” says Anika Christ, RD, CPT, director of client optimization at Life Time. “Brussels sprouts are rich in vitamins, minerals, and phytonutrients, and the way they’re prepared in this recipe makes them taste amazing. I also love the texture the chickpeas add — plus the fiber they provide. It’s a good reminder that chickpeas can be such an easy addition to any of your favorite veggie recipes or salads.”

Makes six servings
Prep time: 15 minutes
Cook time: 30 minutes

Ingredients

  • 4 cups Brussels sprouts, trimmed and halved
  • 1 medium sweet potato, diced
  • 6 radishes, chopped
  • 2 large carrots, chopped
  • 1/2 red onion, chopped
  • 1/2 15-oz. can chickpeas, rinsed and patted dry
  • 1/2 tbs. extra virgin olive oil
  • 1 tsp. paprika
  • 2 tsp. garlic powder
  • 2 tsp. onion powder
  • Salt and pepper to taste
  • 1/2 cup uncooked quinoa
  • Toasted almonds (optional)

 For the dressing:

  • 1 green onion, minced
  • 1 tbs. Dijon mustard
  • 1 tbs. white wine vinegar
  • 2 tbs. extra virgin olive oil
  • Salt and pepper to taste

Directions

  1. Preheat the oven to 450 degrees F. In a bowl or glass jar, combine the dressing ingredients. Whisk or shake to combine.
  2. On a rimmed metal baking sheet, arrange the Brussels sprouts, sweet potato, radishes, carrots, onion, and chickpeas. Drizzle with the olive oil and season with the paprika, garlic powder, onion powder, and salt and pepper. Roast for 20 minutes, rotating the pan halfway through roasting.
  3. While the vegetables are roasting, add 1 cup of water to a small pot with the quinoa. Bring to a boil on the stove, then reduce heat and cover. Let simmer until the water is evaporated. Set aside.
  4. Evenly distribute all ingredients into six bowls or containers and top with the dressing right before serving. Top with toasted almonds if desired.

White Wedding Soup

“The name ‘wedding soup’ comes from the Italian phrase minestra maritata, or ‘married soup,’ which speaks to the marriage of the flavors that complement one another,” says Ryan Dodge, executive chef for Life Time’s LifeCafes nationwide. “Often this type of soup will feature an Italian meatball, but for this recipe, we’re instead focusing on the flavor of white beans. It’s a quick pantry favorite that nourishes.”

Makes six to eight servings
Prep time: 15 minutes
Cook time: 25 minutes

 Ingredients

  • 4 tbs. extra virgin olive oil
  • 1 cup carrots, diced
  • 1 cup onions, diced
  • 1 celery, diced
  • 6 garlic cloves, thinly sliced
  • 1 tsp. red pepper flakes (use less if you’re sensitive to spice)
  • 1 tsp. Italian seasoning
  • 1 24-oz. can organic diced or crushed tomatoes
  • 2 15-oz. cans organic navy or cannellini white beans, drained and rinsed
  • 1 cup dry white wine
  • 4 cups organic, low sodium vegetable stock
  • 1 tsp. salt
  • 1 tsp. pepper
  • 4 cups kale, shredded

Directions

  1. In a soup pot over medium-high heat, heat the olive oil until it simmers, about two minutes.
  2. Add the onions, carrots, celery, garlic, red pepper flakes, and Italian seasoning to the pot. Sauté over medium heat for a few minutes until slightly tender, stirring as needed.
  3. Stir in the tomatoes, beans, wine, stock, salt, and pepper.
  4. Bring the soup just to a boil, then lower the heat and simmer for 10 minutes, stirring as needed.
  5. Add the kale to the pot and continue to simmer until wilted, about 10 minutes.
  6. Adjust seasoning with salt and pepper to taste, and enjoy.

The post 3 Recipes to Help You Eat More Vegetables appeared first on The Source.

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