by Kelly Morrow, MS, RND, FAND; IMPEDE Study Dietitian
Start with Smoothies: Blend spinach, kale, or any leafy greens with your favorite fruits for a nutrient-packed smoothie.
Swap Pasta for Zoodles: Use a spiralizer to turn zucchini or carrots into noodles for a low-carb, high-fiber alternative to traditional pasta.
Veggie-Based Dips: Process beans, avocados, and veggies into creamy, delicious dips for snacking with whole-grain crackers or sliced veggies.
Add Greens to Breakfast: Toss a handful of spinach or arugula into your morning omelet or scramble.
Homemade Veggie Burgers: Combine beans, seeds, grated vegetables, and spices to make flavorful veggie burgers.
Snack on Roasted Chickpeas: Season and roast chickpeas for a crunchy, protein-rich snack.
Include Cooked and Raw Vegetables with Each Meal: Aim to have both a cooked and a raw vegetable with each meal, enhancing both variety and nutrient intake. You can also try sofrito as a cooked veggie condiment on top of meat or grains.
Sneak Veggies and Beans into Sauces: Blend steamed carrots or squash or canned white beans or garbanzos into marinara sauce for a subtle, nutritious twist.
Vegetable Stir-Fries: Quick and vibrant, stir-fries can use up whatever vegetables you have on hand. Sprinkle almonds or cashews on top for added fiber and protein.
Keep Cut-Up Veggies Handy: Store cut-up vegetables in clear containers in the fridge for easy access. Snack on these veggies while you prepare dinner to boost your intake effortlessly.
Adopting a plant-based diet offers a variety of benefits: it promotes gut health, elevates your MEDAS score, and infuses your meals with rich, diverse flavors. Every small step you take to increase your intake of plant foods contributes to your digestive health and well-being. Remember, it's the overall pattern of your eating habits that counts, allowing for flexibility and adaptation to your needs.
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