Eat Your Veggies

Today Carol’s VLOG and question of the week addresses the importance of vegetables in our diet.

You need at least 3-4 cups of vegetables a day or more.

Ways to prepare your vegetables:

The best way to eat your vegetables is raw.  This packs the most nutrients and you get the best benefit from them.  Make big salads and cut up veggies to snack on throughout the day.

The second way is to steam or sautee them on low heat.  This will keep you from losing all the nutrients.

Baking or boiling would be the last way to prepare them but in soups and some recipes this is necessary just offset the nutrients lost in your other meals.

Never microwave your vegetables, this will strip out 97% of its nutrients.

The importance of dark green leafy vegetables are well known.  Adding in Romaine lettuce, spinach and others to your diet will have a huge impact on your health and your waistline.

Today Carol Talks about Vegetables and the Case Study she is doing with some in phase 2 and the results they are seeing.

Related Post:

Peppermint Shake: Click Here

Spinach Meatloaf: Click Here

The post Mom Was Right- Eat Your Veggies! appeared first on Little Choices Everyday.

Peppermint Shake

This shake is not only tasty, it’s good for you. Packed with protein, fiber, Omega 3’s, and multiple vitamins and minerals. Another great way to add in raw organic spinach which is not only good for you, it’s good for weight loss.

Peppermint Delight p3

1 cup rice, almond or coconut milk

1 scoop vanilla protein powder

3/4 greek yogurt

1 Tbsp. Flaxseed oil

1 Tbsp. ground flax seeds

1 scoop greens

1 handful raw organic spinach

1-2 droppers of Peppermint Stevia

crushed ice

Blend and enjoy

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Cabbage Soup with Spinach

Cabbage Soup with Chicken Onion and Spinach

Use the original cabbage soup recipe (Click Here)

2 C. Cabbage
2 C. Low Sodium Chicken Broth (or 1 C. Water, 1 C. broth)
2 Tbsp Bragg’s amino acids
2 cloves garlic, minced
1 Tbsp. Chopped onion
Seasonings to taste: Garlic powder, onion powder, paprika, Mrs. Dash, salt & pepper

Add onions

1 cup spinach added at the end.

Cook chicken in broth mixture along with spices. Let simmer for a few minutes after the chicken is fully cooked. Add cabbage and cook until desired tenderness of cabbage.

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Spinach Mozzarella Meatloaf

It took me awhile to perfect this recipe but it is now a family favorite.  ~Carol

1 1/2 lbs. lean ground turkey
1 egg, beaten
1/2 C. oat bran
3 tsp. coconut oil
1 C. onion, chopped
2 tsp. minced garlic
1/2 C. red pepper, chopped
1/2 C. green bell pepper, chopped
1 Tbsp. Jalapeno peppers, chopped fine (optional)
1 – 1 1/4 C. tomato sauce
1 1/2 tsp. basil
1 1/2 tsp. oregano
1 1/2 tsp. oregano
1/2 tsp. garlic powder or garlic salt
1 tsp. sea salt
1 tsp. pepper
10-12 cups fresh spinach (or 1 package frozen)
2 1/2 C. Mozzarella cheese

In a mixing bowl combine turkey, egg and oat bran. Set aside. In a large skillet, saute onion, garlic and peppers in 2 tsp. coconut oil until onion and peppers are softened. Add tomato sauce and spices and cook until mixture simmers. Remove from pan and add to turkey mixture. In saucepan, heat 1 tsp. coconut oil and add spinach, stirring occasionally until cooked. Remove from heat and chop spinach. Place half of meat mixture in a loaf pan, then top with spinach and 2 cups cheese. Cover with remaining meat mixture. Drizzle additional tomato sauce over top, if desired. Bake at 350 for 1 hour. Sprinkle with additional mozzarella cheese and return to oven until cheese is melted. Let stand for 5 minutes, then slice and serve.

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Recommend stabilized in Phase 3 for several weeks.

4 c. fresh spinach
1/2 red onion, sliced
1 pt. strawberries, sliced
Dressing:
1/2 c. Safflower mayonnaise
1/4 c. milk
1/2 c. organic whole cane sugar (such as Rapadura)
1 1/2 Tbsp. Greek Yogurt
2 Tbsp. apple cider vinegar
1 to 2 Tbsp. poppy seeds

Put spinach, strawberries and onion in bowl. Combine dressing ingredients. Pour dressing over just before serving.

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Don’t overlook having fiber in your diet. Fiber helps to slow down, and sometimes even block, the absorption of some calories.

There are so many sources of fiber. Fruit is good, the best being an apple, but also blueberries, strawberries and raspberries. Green veggies such as broccoli and leafy greens. Other great sources are beans, although some stay away from beans while under maintenance as they are more starchy. Flax seeds and chia seeds are excellent sources of fiber, try adding them to yogurt, protein shakes or my steel cut oats.

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