Getting in enough greens can be tough work. Whether you’re feeding a picky palate or too busy and relying on the convenience of your old pattern of eating, consuming a balanced diet with enough produce (especially the green stuff) can take some planning and often a little strategy (or trickery). While you may fall into the camp of “I love veggies and eat them every day,” my guess is we could all likely benefit from getting a bit more veg in our life.
许多专家同意more “plant-based” you can get your diet the better。The recommendation from the World Health Organization is to eatfive servingsof fruits and vegetables each day, however studies are showing greater benefit and disease risk reduction comes at eating as many as10 servings per day。
冰沙
每天的冰沙程序是我的第一策略，即早上将蔬菜进入整个家庭。水果冰沙很美味，您会惊讶于在蔬菜中偷偷摸摸的容易。与冰沙类似，水果和蔬菜混合物在像这些水果和由素食的冰棍中效果很好tomatoes。Other interesting smoothie add ins include:chickpeas,leafy greens and avocado,地瓜,菜花和beets。
宏观碗
Turn your entree into a bowl and serve it over greens. Instead of having chicken, sweet potato and side of broccoli for dinner, pack in more veggies, variety and fun by eating your dinner bowl-style. Chop your chicken and sweet potato and serve it over a bed of baby spinach and arugula, with sliced avocado, and garnish with chopped nuts or seeds for crunch or add some芒果。Create other flavors withSpicy Thai Salmon Grain Bowls或者go full vegetarian with a素食滋养碗。
BAKE THEM IN
喜欢一点甜食还是煎饼早餐？通过添加切碎的胡萝卜，西葫芦，胡桃南瓜，地瓜，鳄梨或菠菜来增加营养价值。听起来可能很奇怪，但是婴儿食品是一种在烘焙食品中添加蔬菜的便捷方法，Carrot Berry Quinoa Muffins。不要害羞；包括一些时尚成分，例如抹茶羽衣甘蓝燕麦或者Chocolate Pea Cookies。
ADD TO OMELETS AND SCRAMBLES
切洋葱，蘑菇，辣椒，西红柿，购买预洗的婴儿菠菜和羽衣甘蓝。再进一步，然后炒或提前烤它们，以便早晨快速将素食促进鸡蛋或煎蛋卷。
将三明治换成沙拉或生菜包裹
制作切碎的鸡肉，烤鸡或avocado tuna saladto serve over bed of greens or in a lettuce wrap. I like to keep canned tuna on hand to mix with avocado, dried fruit and nuts and eat over greens for a quick lunch.
SWAP GRAINS FOR VEGGIES
Spiralized veggies like zucchini aka “zoodles” or butternut squash makes a tasty stand in for noodles in traditional pasta dishes like spaghetti with a meaty marinara and in a creamy coconut curry. Try “riced” veggies like cauliflower, beets, butternut squash, broccoli, kohlrabi and sweet potatoes. I love to go half and half by mixing riced veggies into our grains like stirring riced cauliflower into rice ormashed potatoes。You can also try theseSmoky Cheddar Cauliflower Grits。Many brands are making spiralized and riced veggies, which you can find in the frozen aisle of many grocery stores.
MAKE A HOMEMADE DRESSING
如果您在家中制作敷料，您不仅可以控制您的敷料中的成分，而且还可以使您的沙拉生活变得更加有趣和美味。也很重要pair the right green with the right dressing。One of my favorite make-at-home dressings is this one forAvocado Chicken Caesar Salad。
BATCH COOK SOUP
汤每年的任何时候都可以享用美味的午餐或晚餐；它们是包装更多的好策略蔬菜和hydration! Make an extra batch for the freezer or freeze half to increase variety and save your future self from cooking and cleaning on a busy weeknight.
MAKE DINNER ON THE SHEET PAN
锅晚餐是在工作日晚上制作的，厨师讨厌做菜。将经验丰富的蔬菜和蛋白质扔在锅锅上烘烤 - 相信我们，锅锅是一个改变工作日的游戏规则。尝试锅猪里脊肉与地瓜和菠萝,平底锅鸡法士达或者Harvest Vegetable Medley with Tilapia。
让碳水化合物遇到蔬菜
If you’re going for pasta or pizza, up the ante with loads of vegetables. Tossarugula或者spinach into your pasta, add南瓜，胡萝卜或花椰菜变成酱汁，用沙拉蔬菜甚至Brussels sprouts, and addeggplant或者zucchini to lasagna. Want even more veg? Pair your entree with a salad!
