Meatless Monday: Increasing Your Vegetable Intake

One Step At a Time...

You Can Go Meatless

For All Three Meals

Veggie Round-UP

When it comes to making sound nutrition choices, many would like it to be black and white. This food is good; this food is bad. This fruit is the worst; this vegetable is the best. However, healthy eating isn’t all black and white. Eating nutritiously is all about selecting a variety of wholesome foods. When it comes to vegetables, certainly all are good for you, but some are stronger in specific nutritional contributions, for example, vitamin A, potassium, fiber, and phytochemicals—plant compounds with health benefits. A nutrient-rich diet that protects against disease is packed with a variety of different vegetables.

According to the USDA Dietary Guidelines, adults should consume 2-3 cups of vegetables daily, depending on age and gender. Unfortunately, many Americans aren’t reaching that goal. Getting the recommended amount of vegetables per day can help improve your overall health by lowering your risk of certain cancers, high blood pressure, and cardiovascular disease. Vegetables, rich in fiber, also can help boost your digestive health and promote a healthier weight. And of course, eating your veggies helps you pack your diet with essential nutrients and antioxidant compounds. Our vegetable nutrition comparison gives you a little more information on just how hardworking those vegetables are.

If you’re trying to get more vegetables into your diet, try these helpful tips:

Sandwich Stacking. If your sandwich is usually just bread, meat and cheese, consider adding a healthy layer of vegetables. In addition to the usual tomato and lettuce, try baby spinach, roasted red peppers, and shredded carrots.

Soup’s On! Vegetable soups or pasta sauces are great vehicles to boost your vegetable intake. Add chopped peppers, carrots, mushrooms, zucchini, and more to the pot as it simmers.

Casserole Fillers. Macaroni and cheese, chili, and other one-pot meals are delicious with extra vegetables mixed in, such as bell peppers, broccoli, corn, or tomatoes.

( Adapted from Heidi Mclndoo )

Healthy Meatless Recipe:

SPAGHETTI WITH QUINOA MEATBALLS

( Adapted from aidamollenkamp.com )

Ingredients:

For the quinoa balls:

• ¼ cup + 2 tablespoons uncooked quinoa, rinsed
• 1 tablespoon olive oil
• ½ teaspoon crushed red pepper
• 1 small onion, chopped
• Salt and pepper
• 2 cloves of garlic, chopped
• 1 teaspoon dried thyme
• 225 grams of mushrooms, chopped
• 1 tablespoon tomato paste or 3 tablespoons tomato sauce
• 3 tablespoons fresh basil
• 1 egg, lightly beaten
• ¼ cup panko or regular bread crumbs

For the spaghetti

• Spaghetti (Whole Wheat or Spaghetti Squash)
• Tomato sauce
• Vegetables of your choice ( artichoke hearts and cherry tomatoes are very tasty)

Directions:

1. Bring ¾ of a cup of water to a boil. Add the quinoa and cover. Reduce heat to low and allow to simmer until the water is absorbed.
2. In a separate pan, heat oil over medium heat. Add the crushed red pepper and allow to cook for about 30 seconds. Add the onion, salt and pepper to taste, and cook until soft. Add the garlic and thyme and cook for a further 30 seconds.
3. Add the mushrooms and cook until brown, about 10 minutes, then add the tomato paste and cook for a further minute. Once ready, remove from heat and allow to cool.
4. In a bowl, combine the quinoa, mushroom mixture, egg, panko, and basil. Wet your hands a little and form mixture into 1 tablespoon balls. Arrange the balls on a greased or lined baking sheet and bake in a preheated 350° Fahrenheit oven for 15 – 20 minutes until a little crispy on the outside.
5. While the quinoa balls bake, prepare spaghetti, tomato sauce, and vegetables to your liking. Gently remove quinoa balls from the baking sheet, they can be a little delicate. Serve on top of your spaghetti.

Enjoy and Bon Appetit!

Healthy Weekly Motivator

Try A Monday Mile

Get your health back on track with the Monday Mile. Organize a walk, jog or run with friends, family and co-workers!

Remember Green Goes with Everything

Non-Toxic Green Cleaning Products

Did you know that 1 in every 10 children develops asthma, and that chemicals in many of the mainstream cleaning products have been scientifically linked to asthma?* Did you know that rate of child autism development has increased to 1 in every 88 children, and that autism is linked to not just genes, but also the environment?

This is scary stuff. If you want to keep your kids and family healthy, you absolutely must limit the amount of toxins that they all interact with. One of the most common way that toxins enter our bodies is through home cleaning supplies. These can be easily replaced with green cleaning products. Here’s a real-life story from Sloan Barnett, wife of Shaklee’s CEO (Roger), as she explains how their son’s sudden asthma development was linked to home cleaning products.

90% of our time is spent inside, and indoor air pollution is 2-5x higher inside than outside. Where do your kids spend most of their time?

There is something you can do about this: limit chemicals in your home. It’s time to make a change for the health of your family. Shaklee’s Get Clean green cleaning products are the solution to a healthier home.

Have a great week and remember a better tomorrow starts with what you eat today!

Do you have a favorite meatless recipe you would like to share with us? Send it my way!

Wishing you health and wellness from the inside out,

Lisa

LQ WELLNESS

Professional Wellness Coach

973-383-0955

lisaquinnwc@embarqmail.com

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“Respect your body. Eat well. Dance forever.”

~ Eliza Gaynor Minden ~