The key to living longer is not top-secret. When researchers found out this natural way of reducing health risks such as heart disease and stroke, it wasn’t a discovery. It was just a confirmation of an age-old health tip: Eat your fruits and vegetables!
Now it’s easy to devour fruits on their own, but vegetables— let’s admit many of us haven’t fully come to terms with their bitterness. Thankfully, the nutritionists we have reached out to have thought of tasty ways to make this challenge easier to overcome.
Creamy Roasted Purple Cauliflower Soup
The two main ingredients Jackie Newgent, a natural culinary nutritionist, used for this recipe are cauliflower and chickpeas. She suggests using not just the cauliflower florets but also the stem and the leaves for another layer of flavor. The half can of drained organic chickpeas “punch up protein and create extra creaminess when pureeing the soup.” Apart from sliced scallions, Jackie garnished this with roasted chickpeas, but you may skip this or substitute it with anything low-carb like bacon tidbits or shredded chicken.
Veggie-Loaded Slow Cooker Mexican Shredded Chicken
What makes this recipe of Lizzie Streit, the registered dietitian at It’s a Veg World After All, perfect for those always on the go but still want healthy and tasty homemade food? Three things. First, it’s super quick to prepare, and with a slow cooker as your primary equipment, you can run errands while the ingredients simmer in the pot. Second, you can “batch cook” this as it freezes well. It’s ideal to have lean protein on hand. Third, this dish is quite versatile. You can eat it on salads, sandwiches, tacos, or rice, etc., but we suggest giving it a try with some low-carb bread.
Kale and Shaved Brussels Sprouts Salad
Reading the ingredients of this salad, you’d know that Rosemary Squires, a registered dietitian nutritionist, created a “power dish.” Kale and Brussels sprouts are rich in vitamins and minerals. Quinoa and parmesan cheese are excellent sources of protein. Grapes and sunflower seeds are loaded with antioxidants. Almonds give you healthy fats. Mix her tangy dressing with the salad ingredients, and you have a delicious, complete meal.
Caesar Kale Salad
If you want to add more kale in your weekly meal plan because you’re amazed at how much nutrients you can take in with this superfood, check out this recipe from another registered dietitian, Meredith Stone Wellman. She uses croutons made with whole-grain (rich in fiber!) bread here, but if this causes unpleasant sugar spikes, you can reduce the amount of servings or look around the web for a low-carb version. She also suggests consuming the greens with a piece of fish or chicken for an extra boost of protein.
Sheet Pan Cauliflower Fried Rice
A cup of rice has about 50 grams of carbohydrates, a considerable number for any person with diabetes. So if you’re craving Chinese takeout but worried about sugar intake, try this healthy and tasty alternative. Jessica Beacom, a registered dietitian at The Real Food Dietitians, says this is quick to prepare and endlessly adaptable too. You can toss in your favorite veggies, leave out the egg if you prefer a plant-based meal, or add your favorite fish, pork, shrimp, or other protein to the pan.
What vegetable-packed recipes have you recently tried? Share them with us — they might be our new favorite!
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