This Week’s Challenge: Eat a serving of veggies at every meal.
Thanks to the FEMALE IQ RESET, a 21 day program designed by Laura and I that uses the concept of “crowding out” to slowly eliminate health saboteurs like sugar and add more nutritious foods like fresh veggies to your diet, I am rethinking vegetables and Female IQ challenges you to do the same.
I will admit I was in a food rut until recently. I was basically going through the motions when it came to getting my daily intake of veggies by eating to-go salads, microwaveable bags of broccoli florets, and frozen cauliflower rice. But, when we asked a group of 10 women to be our beta test group for the FEMALE IQ RESET, I knew it was time to re-stoke the fiery passion I once had for vegetables.
So we began experimenting and we found 10 easy ways to eat more veggies:
- Pre-sauté nightshades like onions and peppers and greens like spinach and kale to have on hand to add to scrambled eggs, home-made pizza (try Live Life on the Veg cauliflower pizza crust), and grilled sandwiches (try Scharr gluten-free bread).
- Pre-roast veggies like broccoli, garlic, cauliflower, tomatoes and peppers. Just toss with some olive oil and salt and pepper, put on a cookie sheet and bake for 30 minutes at 400 degrees. Combine with lightly sautéed pre-spiralized zucchini, butternut or yellow squash and roasted red pepper sauce, or simply serve with a lean protein like baked salmon.
- Make a big batch of veggie soup. You can roast cauliflower and then blend with 3-4 cups of a non dairy milk like almond milk, 1-2 tablespoons of ghee or coconut oil, curry, and salt and pepper, heat, and top with crushed cashews. You can steam broccoli and blend with nutritional yeast, 1 cup milk, 1-2 cups cottage cheese, cumin, onion powder, garlic powder, and salt and pepper, heat, and top with grated cheddar cheese to make a broccoli cheese soup. And you can check out the raw vegan soup we feature in What You Drinking? Episode 32.
- Cut raw veggies like celery, carrots, and cucumber to have on hand for a snack.
- Get a food dehydrator (I love the Food Ninja Air Fryer because it has several easy, quick cooking options) and start experimenting with homemade kale or carrot chips.
- Make Female IQ’s Paleo tortillas by whisking 6 eggs, add salt and pepper, chia/flaxseeds, and 1 small container of sprouts. Heat a small pan with coconut oil, and using a soup laddle pour the mixture into the hot pan. When it starts to bubble flip and cook for ~1 more minute, making a tortilla that can be used to make a turkey-avocado wrap or any other high-performance meal.
- Try fermenting your own vegetables. All you need is a 1-quart wide lip mason jar, plastic lid, sea salt, water, and patience (about 4 days).
- Make fries. Everyone loves fries and they are easy to make if you bake quartered sweet potatoes or zucchini.
- Make your bun a veggie bun. Romaine, bibb lettuce, and cabbage leaves all double as a nutrient-dense bun. Online, you can also find recipes for sweet potato, eggplant, and portobello mushroom buns.
- Start juicing. Thanks to the Nutribullet, juicing is easy to make and clean up. Channel your inner Beaker and experiment with mixing fruits and veggies.
Sending U Good “Q”— Becca and Laura