menu monday: more veggies

Lately I’ve been really hungry all the time. In analyzing what I’ve been eating, I realized I’ve gotten lazy with making veggies for my meals. A lot of times I’m heating up an already cooked protein and added fat, but skipping out on carbs almost every meal. It’s leading me to snack a lot in the afternoons and snacking at work is never healthy.

Screen Shot 2014-02-09 at 11.03.36 AMThis week as I menu planned I made sure to include two veggies with every lunch and dinner and incorporated one into breakfast (you gotta start somewhere). It is all veg I can prep and cook on the weekend or will cook very quickly and easily during the week. My NTP work is proving to be as intense as I thought, so quick and healthy weeknight meals are even more key now than they were before. I also planned for a weekday snack. Hopefully I won’t always need it, but I’d rather have it then succumb to the cheese popcorn at work. NOT that I’ve been doing that lately.

This is one of those weeks where a bunch of WF2 recipes are online – yay!

Round Roast (from The Domestic Man)
Salty Sweet Broccoli Salad
Silky Gingered Zucchini Soup

5 tips for eating more veggies

1. Add veggies to your breakfast. My favorite ways to do this are to have soup for breakfast (my fave), eat egg salad over baby spinach, or make a breakfast casserole and include veggies (I add spinach and skip the cheese in this one). A small side of sauerkraut is another great option.

2. Prep a few veggies before you need them. I am way more likely to throw a tray of beets into the oven after work if it’s already been washed, peeled, and chopped. While you’re already in the kitchen sometime during the weekend, spend a few minutes to prep one or two veggies for later in the week. If you don’t have time to prep, buy a few prepped veggies to make sure you get them in. I tend to buy pre-cut butternut squash from time to time because I know it’ll get eaten quickly on a busy week. I almost always buy pre-washed baby spinach as well. 2 minutes sautéed with butter or ghee and you have a delicious veggie ready to go.

3. Make more than you need. Anytime I cook root veggies or squash (veg that is hearty and won’t get mushy), I cook more thank I need to ensure I have leftovers. The same goes for prep – if I’ve already got my food processer dirty by shredding sweet potatoes, I’ll do a few more and freeze them in 1 cup bags (the perfect amount to make the two of us hash to go with our eggs for breakfast).

4. Make your smacks mini meals. Rather than snack on something in a package, if you need something between meals have a small meal. You’ll feel way more satiated if you include protein, fat, and carbs. I love cherry tomatoes and bell pepper slices for easy afternoon snacking, but my goal is to not snack if I don’t need to.  For tips on getting the right protein, fat, and veg balance in your meals, I like the Whole 30 Meal Template.

5. Try something new. Do your research (Melissa’s veg recipe index or Nom Nom Paleo’s site) for a new way to cook one of your usual suspects or an entirely new veggie to try. I’m planning to get my eggplant on this year… I’ve already bought one and let it go to mush because I didn’t have a plan for it. Make a plan first. Also, be realistic and don’t try 10 new veggie recipes in one week.

5 veggies that take less than 5 minutes to prep

1. Roast broccoli. Preheat your oven to 350 and toss 1 TBS coconut oil in the microwave to melt. Rinse and chop the broccoli head(s), then toss with coconut oil. Add salt and pepper, throw in oven for 20-ish minutes.

2. Buy a bag of coleslaw mix (just veggies, not the kind with dressing). Dump in bowl, mix with a 2:1 ratio of apple cider vinegar and olive oil. Toss will salt, pepper, and poppy seeds. Throw in the fridge and let it chill for 15 minutes or so (it is fine to eat it right away, too).

3. Poke a sweet potato with a fork to create holes all over it. Wrap it with a damp paper towel. Throw it in the microwave for 8-10 minutes. Add butter, eat.

4. Let ghee or butter melt over med high heat in a larger-sized pan. Toss in large handfuls of spinach. Add a little sea salt. Cook until your desired tenderness (usually 2 – 3 minutes). Note that it takes a LOT of raw spinach to get a decent portion of cooked spinach.

5. Buy a bag of broccoli slaw and add it to ground beef. A few spices and you’ll have an easy one pan dish that takes on any flavor that sounds good.

Well Fed 2 Update

I’ve made several more WF2 recipes lately and need to get another round up post together. I’m still loving nearly every recipe I try in the book.

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