March is National Nutrition Month! One of the easiest ways to celebrate is by adding more vegetables to your diet. Veggies are very underrated when it comes to their health benefits. By simply eating more veggies on a daily basis, you can improve your diet, eating habits and overall health.

Veggies are loaded with powerful nutrients. They are high in fiber, antioxidants, and other essential nutrients, while also being low in sugar and calories. Veggies also keep you a lot fuller than fake food (aka massively processed or fast food) will. Some of the most important health benefits of eating more vegetables include:

Better gut health
Reduced risk of chronic diseases (like diabetes, obesity, and heart disease)
Healthy skin
Weight management
Mood-boosting
Improved immune system

Unfortunately, many Americans don’t take advantage of the amazing health benefits vegetables have to offer. In fact, according to the Harvard School of Public Health, the average American only consumes a total of three combined servings of fruits and vegetables daily. This is concerning because it’s recommended that adults eat between 5 to 13 servings of fruits and vegetables each day – depending on age, gender, physical activity levels, and overall health.

Here are a few ideas to work MORE veggies into your diet:

Spinach – so many great health benefits and the flavor is so mild that it is good in about anything: soups and stews, omelets, smoothies, sandwiches and wraps

Spiralize it! Replace unhealthy carbs with spiralized veggies! Most people think of zoodles (zucchini noodles), but actually, there are so other great veggies that can be spiralized as well: sweet potatoes, carrots, beets and MORE! Try spiralizing sweet potatoes and then pan frying for 30 seconds with a tiny bit of olive oil and sea salt. So good in salads and with any protein!

Add salsa or avocado smash! Instead of topping your protein (including eggs) with fatty sauces, try adding salsa or a fresh avocado smash for great flavor and simplicity!

Re-invent chips – instead of the heavy fat potato chip, how about making your own! Our family LOVES the beet chip (sliced thinly, toss with olive or avocado oil and sea salt. Bake at 400 on parchment paper for about 10 minutes on the center oven rack, turning once. Keep an eye on them, they will go from nicely browned to burnt in a minute.

Try a veggie only meal one night ~ Meatless Monday? Here’s my favorite recipe for the BEST ever Minestrone Soup!

LATE SUMMER MINESTRONE https://pamelasalzman.com/late-summer-minestrone/

Serves: 6

INGREDIENTS

2 Tablespoons unrefined, cold-pressed extra-virgin olive oil + more for drizzling
1 onion, coarsely chopped
1 stalk of celery, coarsely chopped
1 carrot, coarsely chopped
2 garlic cloves, thinly sliced
1 pound of fresh tomatoes, peeled, seeded and coarsely chopped or 1 - 14.5 ounce can, diced with juice
2 Tablespoons chopped, fresh flat-leaf parsley
Sea salt
Freshly ground black pepper
6 cups chicken or vegetable stock, preferably homemade
¾ cup farro
A piece of rind from a wedge of Parmigiano-Reggiano cheese (if you have it)
4 small zucchini, medium dice, about 4 cups
1 ½ cups cooked white beans (e.g. cannellini, Great Northern), rinsed if canned
A handful of greens, coarsely chopped
Chopped basil leaves or pesto for garnish (optional)
Freshly grated Parmigiano-Reggiano or Pecorino-Romano cheese

INSTRUCTIONS

Heat the olive oil over medium-low heat in a large, heavy-bottomed pot, and add the onions, carrot, celery and garlic. Cook until the vegetables have softened, about 10 minutes. Do not allow the vegetables to brown.

Add the tomatoes with the juice, parsley and ½ teaspoon sea salt. Cook for 5 minutes more, until the tomatoes are fragrant.

Add the stock and 2 teaspoons of sea salt and bring to a boil. Add the farro and the parmesan rind and bring to a boil again. Lower the heat so that the soup simmers. Cook about 15 minutes.

Add the zucchini and cook another 10 to 15 minutes, until the farro is tender but still has a little “toothiness.”

Add the cooked beans and heat through. Add more stock, if desired.

Add the chopped greens and stir until wilted. Adjust seasonings and serve with chopped basil leaves and freshly grated parmesan cheese and/or drizzled olive oil on top or a spoonful of pesto.

Nest Health Connections

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March is National Nutrition Month! Who knew?

Nest Health Connections