7 Easy Ways to Incorporate More Plants into Your Meals

Incorporating Plants

The healthiest, most sustainable lifestyle today means moving to a plant-based diet.  Fortunately, there are many easy options we can choose from in order to better our health and make us feel good. Sara Siskind, Certified Nutritional Health Counselor, has come up with 7 easy ways to incorporate more plants into your meals without having to sacrifice your favorite foods.

  1. When you are making a sandwich, swap out the bread and replace it with lettuce or a collard green wrap. If you are ordering veggie sushi, you can request it to be wrapped in a cucumber instead of rice (these are called “naruto rolls” in Japanese restaurants). Easy swaps can add more nutrients into your diet while also saving you calories throughout your day.
  1. Think out of the box when it comes to how you prepare your vegetables, and get out of the habit of eating the same foods over and over again. Mix it up! Puree carrots, cauliflower, spinach or even squash into your favorite meals. Some ideas include: soups, sauces, dressings or lasagna. You won’t even taste the difference but you will be incorporating a lot of vegetables into your meals.
  1. Breakfast is a meal where we often forget to add vegetables, but it’s easy to change-up regular eggs to a fancy vegetable tofu omelet. Try spreading avocado or hummus on your toast instead of butter for more fiber and less calories. You can even add tomato and onion on top for an extra veggie boost. Keep chopped up vegetables in your refrigerator at all times so it’s easy to toss them into any snacks or meals.
  1. Fruit smoothies are terrific ways to easily sneak in greens. Blend in a handful of spinach or kale with zero compromise to how good your smoothies taste. If you first wash, dry, chop, and freeze your greens, you will not only reduce spoilage and waste, but also make it easier to whip up a cold refreshing smoothie.
  1. Take your favorite mixed green salad and chop up nuts, like Setton Farms Pistachios or their Pistachio Chewy Bites, for added crunch and protein. Greens don’t have to be eaten by themselves. The same goes for quinoa or rice. You can also sprinkle pistachios over almond milk yogurt or oatmeal for extra protein and heart healthy fat. The possibilities are endless with nuts—think smoothies, trail mixes, granola and more. If you are looking to cut back on calories, pistachios are the way to go! They have 49 nuts per servings and are also the lowest calorie nut.
  1. Up your nutrients by switching your wheat pasta to vegetable pasta.  Spiralized zucchini, butternut squash, and even sweet potato comes out amazing! You’ll even find them served in many restaurants as a gluten-free alternative to pasta. Top it with your favorite tomato sauce and a little vegan cheese for a comfort food fix without the guilt.
  1. Craving salty pretzels and fried potato chips? Luckily, you can easily make your own. Try baking chopped kale, thinly sliced sweet potatoes or beets with a touch of olive oil and sea salt.  Many markets are even carrying them pre-made for easy snacking on the go.

Blueberry + Pistachio Chewy Bites on Cutting board high res

Visit website: http://www.pistachiochewybites.com

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