One Step At a Time....
You Can Go Meatless One Day For All Three Meals
How to Eat More Vegetables
It’s been my experience that people rarely have trouble eating more meat when going Primal. Sure, former vegetarians may struggle with the transition, but the average omnivore usually welcomes the opportunity to indulge more often. Vegetables, on the other hand, seem to present more of an issue. We don’t live in a very veggie friendly culture. Vegetables get a bad name from the overcooked, colorless portions served in schools to the tiresome model of bland “house salads” across America.
I always tell people you "can" train your taste. Sure, chocolate will probably always taste better than broccoli, but as you distance yourself from a daily onslaught of sugar, salt, and processed additives, you’ll begin to appreciate the taste of freshness in all your food – vegetables included. Be patient with the process (and yourself). Take it as slow as you need to.
Add One Quality Vegetable At a Time
Have Fun With It
Learn to Cook Each Vegetable
Snack Before Supper
Start with the veggies you already like or sort of like. Work more of them into the meal rotation more often. Use them raw in one dish and cooked in another. Chop them finely in one meal and use large chunks for dipping at snack time. Start your own list or cookbook to record your favorites.
Add One Quality Vegetable At a Time
Go to the farmers’ market, organic produce department or join a CSA ( Community Supplied Agriculture ). Buy the best quality you can afford. Start with just a little of each new thing. Get plenty of inspiration from your favorite cookbooks and online recipes.
Have Fun With It
Host a potluck, have each family member make a dish, or go out to dinner with the weekly veggie theme in mind. That way you’ll get to try a vegetable prepared differently in several dishes. You’re bound to like at least one.
Learn to Cook Each Vegetable
Guess what – no one likes green beans when they’re cooked to an olive-colored mush. The same goes for limp asparagus or soggy eggplant. Here’s where I think cooking shows can come in handy – when they aren’t just carb orgies. Good cooking magazines and cookbooks often give more detailed recipe instructions or ingredient guides, which can be handy. That said, many vegetables are better raw. Stay open-minded.
Reverse the Order
In our very language, let's talk about talk about eating more vegetables and fruits, not fruits and vegetables. Why? Because fruit is so easy to like. It's sweet, it's easy to grab, it requires no kitchen, let alone cooking. Fruits are the brownies of the plant world. It's vegetables we need to really concentrate on, frankly, they're harder. So let's put first things first: vegetables. Practice saying it with me now, "Vegetables and fruits. Vegetables and fruits. Vegetables and fruits."
Change the Language
While we're working on the words, let's replace "I don't like vegetables" with "I don't like canned peas". Let's substitute "I don't like creamed vegetables" with "I don't care for creamed carrots." That way, the language itself leaves open the possibility of liking vegetables -- versus excluding the entire family of vegetables, versus nixing a particular vegetable, versus forgoing all vegetables prepared a certain way.
Snack Before Supper
What??? Don't moms always say, "No snacks before dinner! You'll ruin your appetite!" Catherine,a blog follower, uses smart snacks. She washes and cuts up cauliflower, broccoli and carrots straight from the grocery and keeps miniature cucumbers and bell peppers in the refrigerator. After school, when the kids are hanging out in the kitchen while she makes dinner, she puts out a bowlful along with hummus or a cottage cheese dip. Smart Mom!
Healthy Meatless Recipe: Greek Zucchini Pie
(courtesy of A Veggie Venture )
Today's meatless recipe: A Greek recipe for Kourkouto with Zucchini (κουρκούτo με κολοκυθάκια), not quite quiche, not quite bread pudding, not quite frittata, served hot or at room temperature so good for brunch or light supper.
Ingredients
1 tablespoon olive oil
1 pound zucchini ( dice small)
3 bunches green onion, chopped
Salt to taste
5 eggs
1 cup Greek yogurt
1 cup all-purpose flour
2 1/2 teaspoons baking powder
1 teaspoon regular salt
4 ounces feta, crumbled
4 ounces Kasseri, cubed or grated (see Kitchen Notes)
1 cup fresh dill, chopped (the author only uses 1/2 cup, another herb would be good but do use fresh)
Ground pepper to taste
Zucchini rounds , mini pepper rounds and sweet paprika for the top of pie.
1 pound zucchini ( dice small)
3 bunches green onion, chopped
Salt to taste
5 eggs
1 cup Greek yogurt
1 cup all-purpose flour
2 1/2 teaspoons baking powder
1 teaspoon regular salt
4 ounces feta, crumbled
4 ounces Kasseri, cubed or grated (see Kitchen Notes)
1 cup fresh dill, chopped (the author only uses 1/2 cup, another herb would be good but do use fresh)
Ground pepper to taste
Zucchini rounds , mini pepper rounds and sweet paprika for the top of pie.
Directions
Preheat oven to 350F.
In a large skillet, heat the oil til shimmery. Add the zucchini and green onion, cook, stirring often, until cooked nearly through.
In a large bowl, whisk the eggs for a couple of minutes until light and fluffy. Whisk in the yogurt and then the flour, baking powder and salt. Stir in the cooked zucchini, cheese and dill.
Transfer to a well-greased baking pie plate. Garnish the top with zucchini rounds and pepper rings. If you like, sprinkle zucchini rounds with paprika. Bake for 1 hour or until golden. Let rest for 15 minutes before slicing to serve. May be served warm or at room temperature.
In a large skillet, heat the oil til shimmery. Add the zucchini and green onion, cook, stirring often, until cooked nearly through.
In a large bowl, whisk the eggs for a couple of minutes until light and fluffy. Whisk in the yogurt and then the flour, baking powder and salt. Stir in the cooked zucchini, cheese and dill.
Transfer to a well-greased baking pie plate. Garnish the top with zucchini rounds and pepper rings. If you like, sprinkle zucchini rounds with paprika. Bake for 1 hour or until golden. Let rest for 15 minutes before slicing to serve. May be served warm or at room temperature.
Kitchen Notes
Kasseri is a mild Greek cheese with its own particular tang. You can find it at an international market ( for $7 a pound) but a mild white cheddar or mozzarella would work just as well.
Enjoy and Bon Appetit!
Healthy Weekly Motivator: Growing Your Inner
Garden
In order to grow anything in a garden, a lot of factors must come into play--properly planting the seeds or flowers into the soil, watering, weeding, fertilizing, and ensuring adequate sunlight. Are you tending to your own goals in the same fashion? Getting that new job takes determination and positive vision to make that dream a reality. Do you believe in your abilities? Believing is a wonderful, powerful tool but it takes more than that. You've got to fight the elements, take good care of yourself, and dig down deep for courage in order for your seeds to be cultivated into success.
Are you struggling with excess weight that won't come off no matter what you try?
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Take the first step and schedule a complimentary ½ hour health breakthrough session to find out how an integrative approach to health can help you.
Have a great week everyone and remember a better tomorrow starts with what you eat today!
Send me your favorite meatless recipe so we can share with all!
Send me your favorite meatless recipe so we can share with all!
Wishing you health and wellness from the inside out,
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