Best way increase greens/veggies intake? (cold, anti-inflammatories, diet, vitamins)
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I hate veggies anymore. I know supplements aren't good ways of doing this but eating tons daily of veggies/greens is hard. So, any Green Powders ok like Trader Joe's or Amazing Grass greens? I really need to eat/increase more but unsure the fastest easiest, most time efficient way -- yet still gets the effects & nutrients therein -- as if I ate a ton of greens/veggies daily? Thx.
I make a green smoothie daily. I don't blend it with much fruit like a lot of people because I don't want the sugar and calories from that. I sweeten it with half a banana (frozen) and the sweetness already in the soy milk I use as a base liquid. This makes it sweet enough for me, but if it's too veggie-tasting for you then add a little stevia or add more fruit.
I hate veggies anymore. I know supplements aren't good ways of doing this but eating tons daily of veggies/greens is hard. So, any Green Powders ok like Trader Joe's or Amazing Grass greens? I really need to eat/increase more but unsure the fastest easiest, most time efficient way -- yet still gets the effects & nutrients therein -- as if I ate a ton of greens/veggies daily? Thx.
on what you're really trying to achieve. According to the bolded above you desire the effects as well as the nutrients, which to me equals overall benefits. As already mentioned by Jessie and mascoma I agree that there are benefits to smoothies and juicing and I enjoy them when I'm in a hurry in the AM before work. Having said that I am fortunate that I enjoy vegetables and save them for my lunches (leftovers to take to work) and dinners at home. Fruits throughout the day for snacking.
Maybe this can help you decide what your needs and tolerance are. Good luck!
Health & Wellness - Eating for a Healthy Colon
"On average, Americans eat about 13 grams of fiber a day, but we're supposed to have 25 to 35 grams," says Rasmussen.
The best way to add fiber into your diet is through fiber-rich fruits and vegetables, such as raspberries, pears, apples, bananas, oranges, cooked artichoke, peas, broccoli and corn. Whole grains and legumes are also good sources of fiber.
No pill or powder is going to take the place of fresh fruits and vegetables. They provide fiber, a whole host of minerals and antioxidants, and it can be very satisfying to chew them, and filling.
Often people just don't know how to prepare them well. A lot of people will overcook them or boil in a ton of water, or in the case of raw salads, add a ton of commercial chemical laden dressing over it.
The type and quality of oil you roast, stir fry, or bake vegetables in can make a huge difference. I occasionally roast Brussel Sprouts and carrots in refined organic coconut oil which adds a very nice flavor. I leave a little firmness as I do not care for overcooked soggy vegetables.
I make a variety of homemade dressings using cold pressed extra virgin olive oil, some type of vinegar or lemon juice, maybe a squirt of dijon or honey. Just a very small serving to coat the salad is all it takes. Some vegetables like beets, or a fruit like cranberries, can add flavor to a salad as well.
Other ways to get in veggies, especially leafy greens. Chop them finely and add to homemade soups. Add them to egg omelets, or add them in savory muffins with eggs, quinoa, flour etc. Add them to sandwiches. I love roasted thin slices of yellow squash, zucchini, onion in a sourdough bread sandwich with raw tomato, cucumber, spinach, and a good quality cheese (or if you don't eat dairy, nut cheese or hummus). this will sound weird, but I have taken a handful of leafy greens, squashed them down between two slices of bread with a good organic mayo (Sir Kensington's avocado mayo is great) and black pepper. And that's it.
For breakfast sometimes I will saute (in just a little water) some kale or collard greens with fresh pineapple and black beans, and some garlic spice or ginger spice. The juice from the pineapple adds some flavor.
I too do smoothies sometimes, with two cups leafy greens (often kale, spinach, collards, dandelions etc), a frozen banana, some other fruit, a splash of plant milk, and a protein like chia seeds, nut butter, Greek yogurt, or a little plant protein powder, or even chickpeas.
Another one is to do wraps with collard greens, add in some hummus or almond butter to it, strips of red pepper, olives, jicama, onion, and eat it that way. You can very lightly dip a collard green leaf in boiling water for ten seconds to slightly soften it, dry it off, and then work with it. You could even add cream cheese in there, and some apple slices and wrap it up and eat it. I've also done peanut butter and banana in a collard leaf for a snack.
I hate veggies anymore. I know supplements aren't good ways of doing this but eating tons daily of veggies/greens is hard. So, any Green Powders ok like Trader Joe's or Amazing Grass greens? I really need to eat/increase more but unsure the fastest easiest, most time efficient way -- yet still gets the effects & nutrients therein -- as if I ate a ton of greens/veggies daily? Thx.
I used to sound like you. There is no viable substitute for whole foods. It comes down to deciding if improving your health is worth just a little time and effort.
I had the same thought as the poster above. How are you preparing them? To add to her/his suggestions:
It's difficult to imagine that anyone could not like and enjoy sauteed, roasted or grilled vegetables. Try enhancing the flavors with selected herbs (garlic, onion, thyme, basil, oregano, parsley, fennel, dill, etc.). Herbs also add extra vitamins, minerals, antioxidants, anti-inflammatories and more.
Soups are also an easy way to increase vegetable intake. Start with a mirepoix, look up how to do this with onion, celery and carrot. It's quick, easy and adds incredible flavor depth to soups and stews. Then add your other vegtables, meat if using it, and use herbs to enhance the flavors and make the dish more healthful. You can save time by making extra for later, and some soups will even freeze well.
It doesn't take much time or effort once you figure out how to prepare and make enjoyable dishes. It becomes even faster and easier with practice.
ETA: What do you mean by "tons of veggies"? Is it possible that you are trying to eat too many?
Last edited by SimplySagacious; 07-23-2019 at 09:02 AM..
No pill or powder is going to take the place of fresh fruits and vegetables. They provide fiber, a whole host of minerals and antioxidants, and it can be very satisfying to chew them, and filling.
Often people just don't know how to prepare them well. A lot of people will overcook them or boil in a ton of water, or in the case of raw salads, add a ton of commercial chemical laden dressing over it.
The type and quality of oil you roast, stir fry, or bake vegetables in can make a huge difference. I occasionally roast Brussel Sprouts and carrots in refined organic coconut oil which adds a very nice flavor. I leave a little firmness as I do not care for overcooked soggy vegetables.
I make a variety of homemade dressings using cold pressed extra virgin olive oil, some type of vinegar or lemon juice, maybe a squirt of dijon or honey. Just a very small serving to coat the salad is all it takes. Some vegetables like beets, or a fruit like cranberries, can add flavor to a salad as well.
Other ways to get in veggies, especially leafy greens. Chop them finely and add to homemade soups. Add them to egg omelets, or add them in savory muffins with eggs, quinoa, flour etc. Add them to sandwiches. I love roasted thin slices of yellow squash, zucchini, onion in a sourdough bread sandwich with raw tomato, cucumber, spinach, and a good quality cheese (or if you don't eat dairy, nut cheese or hummus). this will sound weird, but I have taken a handful of leafy greens, squashed them down between two slices of bread with a good organic mayo (Sir Kensington's avocado mayo is great) and black pepper. And that's it.
For breakfast sometimes I will saute (in just a little water) some kale or collard greens with fresh pineapple and black beans, and some garlic spice or ginger spice. The juice from the pineapple adds some flavor.
I too do smoothies sometimes, with two cups leafy greens (often kale, spinach, collards, dandelions etc), a frozen banana, some other fruit, a splash of plant milk, and a protein like chia seeds, nut butter, Greek yogurt, or a little plant protein powder, or even chickpeas.
Another one is to do wraps with collard greens, add in some hummus or almond butter to it, strips of red pepper, olives, jicama, onion, and eat it that way. You can very lightly dip a collard green leaf in boiling water for ten seconds to slightly soften it, dry it off, and then work with it. You could even add cream cheese in there, and some apple slices and wrap it up and eat it. I've also done peanut butter and banana in a collard leaf for a snack.
Lots of good suggestions here. I prefer cooked veggies over raw. Recently discovered roasted cauliflower with raisins. Roasting in a small amount of olive oil tenderizes the cauliflower and enhances the flavor. Near the end of the roasting time, you can add a small sprinkle of raisins for nice sweet accent if you can tolerate the sugar and calories.
I hate veggies anymore. I know supplements aren't good ways of doing this but eating tons daily of veggies/greens is hard. So, any Green Powders ok like Trader Joe's or Amazing Grass greens? I really need to eat/increase more but unsure the fastest easiest, most time efficient way -- yet still gets the effects & nutrients therein -- as if I ate a ton of greens/veggies daily? Thx.
And I wholeheartedly second the idea of making your own soups, and slipping veggies into them. Kale in particular.
I make a two-egg frittata for breakfast most mornings that includes kale and red peppers.
OP, notice that we are all saying you have to make your own meals. If home cooking is your real stumbling block, the best advice I can give is just figure out how to overcome it. I don't like cooking much either, and for me, what works is to find recipes that freeze well and keep my freezer stocked.
Just eat green stuff! Green beans (string beans), Limas or butterbeans, salad with something more than iceberg...use romaine or spinach...something dark green...try a zucchini or kale! It's lovely cooked...throw some bacon grease in it...lots of salt...cook till tender...about 45 mins....delish!
Eating the real food is always better than drinking it, or using a supplement.
I get most of my leafy greens via salads, although I do like braised kale and spinach. I don’t understand why you say you don’t like veggies. All veggies? All veggies no matter how they are prepared?
You can grill a lot of veggies. You can eat others raw. You can cook others.
You can put them in soup and stew, even the leafy greens. You can put them in sandwiches. You can use them as nibbles with dip. They are so versatile. It is amazing how many different ways you can fix them.
I want to encourage you to learn to like veggies. The first step might be to reduce your consumption of starches and processed food. Good luck on your food journey.
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