A bounty of vegetables from Gracie's Garden in Ely, MN – August 2010
Yesterday, columnist Mark Bittman announced the end of his weekly “The Minimalist” column in the weekly Dining section of the New York Times. I’ve enjoyed Mr. Bittman’s column for the ease and sense of “no big deal” with which he approaches everyday cooking – while paying attention to details and great flavors all at the same time. I’ve also admired his shift in direction towards eating more plant foods in his own diet by adopting a "vegan until 6" eating style on an earth conscious as well as health conscious premise, and sharing that story through his column and most recent two books, Food Matters and Th≠e Food Matters Cookbook.
An occasional feature of The Minimalist was to produce a big list of super fast, tasty, and 3 ingredient “recipes” – again, aimed at encouraging people to cook more often and to dispel the myth that great tasting food has to be complicated or too long to prepare.
With this blog, I pay homage to The Minimalist by keeping this short, and by making a short list of my own based on all of the things that are close to my heart: eating more vegetables and fruits, increasing the nutritional value of what we’re putting in our bodies every day, and keeping things delicious and interesting.
So here it is – 21 ways to boost the nutrition on your plate. Why 21? Because it’s three weeks of good ideas - and hopefully enough time to turn some of these new ideas into lifelong nutritious eating habits. Some of these may seem obvious, but on the other hand; some ideas may not have occurred to you yet. Either way, I encourage everyone to keep up the good work – and to keep striving to make your way of eating even better.
21 Ways to Eat More Plant Foods (and Boost the Nutrition on Your Plate)
1. Keep a fruit bowl on the kitchen counter so that fruit is always visible and accessible for snacks.
2. Thaw frozen organic blueberries or organic mixed berries in a glass jar in the fridge; add to breakfast oatmeal, use for yogurt topping or as smoothie ingredient.
3. Chop up vegetables at the beginning of the week and refrigerate in an airtight container for easy, affordable snacking.
4. Pack a piece of fruit and a mixed container of veggies every day - for snacks, for errands, and to eat with lunch.
5. Add greens to your fruit smoothies.
6. Add greens to your pizzas.
7. No matter what you’re eating for dinner, add a salad with 1 or two extra (colorful) veggies on it and add a side vegetable (corn, potatoes and green beans don’t count).
8. Make sure that at least 1/2 – 3/4 of your plate is green and colorful.
9. Stir a green leafy vegetable into your favorite soup - escarole, chard, spinach or kale are all good options.
10. Choose a different colored fruit for every snack.
11. Put vegetables on, under, and in between your sandwiches.
12. If you’re eating an egg, have it with vegetables.
13 Make your next batch of homemade mac and cheese with half pasta, half cauliflower.
14. Better yet, make your next batch of homemade mac and cheese with all cauliflower!
15. Eat fruit with nut butter for your own “power bar”.
16. Make your own batch of dried fruit and seeds for your “energy snack”.
17. Switch to dipping your hummus, guacamole, baba ganoush or yogurt dip with sliced vegetable “chips”.
18. Blend fresh spinach into your hummus or yogurt dip.
19. Eat your cheese or nut butter with an apple instead of crackers.
20. Eat a main dish salad once a week for dinner and use protein for your topping, not the main course. (2-3 times a week in summer!)
21. Count your veggie and fruit servings every day for a week to get used to the idea of how much to consume.