Post # 1
So, in an effort to stop feeling like such a slob, I got a custom fitness and nutrition plan from a fabulus local lady. It involves counting macros (protein, fat, carbs), not calories. And it also requires 1 cup of green veggies per meal.
Well… not so much. I am supposed to eat every 3 hours. Since I’m up at 5:30ish, that means I eat at 6am, 9am, noon, 3pm, 6pm and 9pm if I’m not in bed. That’s a lot of veggies to eat!
I need serious recipe HELP! Share your fave recipes that don’t use “sauces” (like cream, or bbq sauces, etc.) – I need to rely on spices and vinegars to make things tasty. (Feel free to share recipes for meat too!)
Post # 2
I like cooking “soft” veggies like zucchini and other summer squashes, mushrooms, and/or eggplant using cooking oil spray and McCormick Italian seasoning, then drizzling with balsamic vinegar.
Spinach, kale, collards, mustard greens, chard, etc. are so yummy when chopped into small pieces and cooked with soy sauce, garlic and ginger (The minced or crushed bottled kind). They will reduce down a lot, so use a whole bag or bunch!
I also like squeezing a lemon over green beans and sprinkling some sea salt and pepper on top.
Post # 3
That’s why I nutribullet my veggies. I just cant…
I also think that any eating plan has to be something you can stick with. I could never eat every 3 hours. It’s just not practical for me. But, I am in damned good shape although I probably eat 4 times a day.
Post # 4
Sometimes I’ll “hide” green veggies in other things. Like a ton of kale and spinach in spaghetti sauce (if you can have tomato sauce?). Or chopped up in scrambled eggs. Or in soups. In fact, lately I’ve been making a big pot of soup that is just cabbage, spinach, onions, tomatoes, zucchini, secret herbs & spices – all cooked in broth. I lightly sauteed some of the veggies before I put them in in the soup for some extra flavor. I eat like a cup of that and some other small thing with lunch and it’s a ton of veggies and is super filling.
Post # 5
- Wedding: May 2015 - Walnut Hill Bed & Breakfast
Broccoli is good with lemon or lime or balsamic. Always a little salt & pepper. Garlic could be another option.
Asparagus is my favorite but not always in season. It’s good with lemon or balsamic.
Sometimes a little red pepper flakes can add a little interest to a boring veggie.
Not sure what your rules are as far as salad, but bolthouse makes some really good low calorie yogurt dressings that i love.
Zucchini is a good summer veggie… i always forget about it but I love it at hibachi places.
Some low calorie flavor ideas…
taco seasoning (chilli pepper, cumin, etc)
smoked paprika (paired with garlic & onion powder makes a nice BBQ flavored rub)
italian seasoning mix
a dry ranch mix (dill, parsley, et.)
cilantro & lime
A good healthy meat recipe that i like to make is these “whole 30” buffalo ranch meatballs with ground turkey or chicken. http://holisticallyengineered.com/2013/01/whole30-buffalo-ranch-chicken-meatballs.html
Post # 6
I love a good balsamic vinegrette on pretty much anything.
As for the greens—green smoothies are the best way that I can get them but steamed green beans are soooooo delicious with dinner. I’ve heard of roasting brocolli with some garlic powder but I haven’t tried it, also I like the little broccoli much more than the big ones.
Raw spinach is much better than cooked spinach imo.
Post # 7
Are you trying to lose weight or just get healthier?
Post # 8
My Fiance makes collard greens that I actually enjoy. Pretty much like this recipe, only he omits the oil or uses a tiny drop of olive oil and instead adds chicken broth. You can get creative and throw in diced garlic, whatever spices you like, etc. I now crave this stuff! http://www.olivesfordinner.com/2012/11/how-to-chiffonade-collard-greens.html
Post # 9
Spinach can be incorporated into omelettes and smoothies in the mornings. Can you use oils (olive, coconut, grapeseed etc) in your meals? They’re filling and flavorful. Chimichurri is easy to make and great on meats and roasted mushrooms, and chili oil is very flavorful and is lovely on bok choi sautéed with garlic. Does “green veggies” specify leaf vegetables, or are things like avocados, green beans etc permissible?
Post # 10
Hi! I’ve been trying eat healthier too. I’m all about fast recipes. Have you ever cooked fish in foil? Make an aluminum foil pouch, put in a filet of fish, any veggies you want, I use spinach, tomatoes, a slice of lemon, any herbs I have on hand. Drizzle with olive oil, salt and pepper. Put in the oven for ten minuts. Viola. And the best part is no clean up!
Also, can you eat cheese? I found this recipe to be pretty good. I substitured the ricotta for cottage cheese. I make a whole batch on sundays and eat one or two with my lunch throughout the week.
Post # 11
Green beans with sea salt and garlic salt, yum! Also, same thing with asparagus just add olive oil. I’ve recently tried patty pan squash, it’s a little sweeter than zucchini. You slice it up and I pan fried it with a little olive oil, sea salt and pepper. Even Fiance liked it!
Post # 12
That’s a lot of veggies. Holy dang. I’m counting macros too but mine are more lower carb, moderate protein, and high fat. Do you eat real butter? Butter literally makes everything better. I eat broccoli almost every day since Feb and I’m still diggin them because of butter. I also like to put parmesan cheese on it.
Here is my favorite recipe for sugar free (almost) BBQ sauce:
1/2c sugar free ketchup (which I can never find, so I just buy the reduced sugar ketchup)
1 Tbsp hot sauce
2 tsp yellow mustard
1 tsp liquid smoke
1 tsp Worcestershire sauce
1/2 tsp Mrs. Dash table blend
1/2 tsp chili powder
1/2 tsp cumin
1/4 tsp cayenne pepper (I usually omit this)
Post # 13
I’m currently on a plan specifically to build muscle. I imagine I’ll lose weight as well, although that’s not the primary goal per se.
Absolutely. I totally agree! This is an 8 week program to build muscle and make me totally aware of what I’m eating. Before the program I didn’t eat breakfast, skipped many meals, snacked excessively and never really felt full. My trainer wants me to learn to fuel my body regularly so I don’t turn to bad snacks. I also ate like, zero veggies, so she wants me to learn what I should be eating. Once the program is over, I keep training at a maintenance level, and introduce some foods back (like cheese) in moderation.
Thank you all SO much for the recipes.
Tomato sauce I can have if it doesn’t have a ton of sugar. Great idea!
Any darker green veg, like green beans totally work! Holy hell… I forgot about beans!!
It IS a lot of veggies. But I also was eating like… none. So Im kinda nutrient deficient at the moment lol.
Post # 14
- Wedding: May 2016 - St. John\'s Lutheran Church
May I argue that 6 cups of veggies in a day is slight overkill? I mean, it’s definitely better than no veggies at all, but it’s also kind of a vague guideline. Like, a cup of kale has a completely different nutritional profile than a cup of cucumber. Also, you are going to crap your brains out. Not altogether a bad thing, but it will take a toll on your body after a while.
Why not stick to the recommended 3 or 4 servings of vegetables per day? And as long as you’re getting the vitamins and the fiber they are providing, I don’t see why they need to be green. Good luck with your muscle-building goals! 🙂
Post # 15
I actually haven’t noticed my bowel movements have changed that much. I was fairly regular before and continue to be regular. Interesting!
I think the reason they need to be green is otherwise people tend to eat only the “fun” veggies like sugar snap peas and carrots and corn, which have a lot of sugar. Those are things I’ll add back in after the program.
I’ve lost 5.5lbs so far, and am seeing some muscle gains, so something is working! Once I hit my targets I’ll be transitioning some of the food back into my diet. 🙂