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We all know that vegetables and beans are good for us, however, some us have difficulty incorporating the daily servings of vegetables (good fats such as avocado, nuts, seeds, and beans) in our daily diet intake. Here are some simple ways I incorporate them. You can have vegetables and beans at every meal, it’s that easy. These are just a few examples.

Simple Ways to Incorporate Vegetables and Beans into Your Diet

Breakfast

  • Omelets: Add peppers, onions, spinach, mushrooms, garlic, diced zucchini, diced tomatoes
  • Egg Scramble: Add peppers, onions, spinach, kale, mushrooms, garlic, diced zucchini, diced tomatoes
  • Sandwich: Add a double serving  of lettuce, spinach, cucumbers, avocado, tomatoes
  • Smoothies: Add lettuce, kale, broccoli, spinach, celery, cucumbers, chick beans, avocado
  • Juices: Use carrots, kale, lettuce, broccoli, celery, cucumbers,
  • Breakfast Wrap: Add your scramble and top with some black beans and lettuce
  • Hotcakes/ pancakes: Add grated carrots or grated zucchini

Snack

  • Kale chips, tomato chips
  • Smoothies: Add lettuce, kale, broccoli, spinach, celery, cucumbers, chick beans, avocado
  • Hummus:   Beans with spinach, tomato or avocado. Use sliced vegetables such as carrots, celery, bell peppers instead of chips.

Lunch/ Dinner

  • Salads: Make your salad colorful (more colours=more options) and top with beans 
  • Stir-fry
  • As a side
  • Veggie-Burger
  • Rice: Replace with cauliflower or broccoli
  • Pasta: Replace with zucchini, squash and/or carrots

Sweet Treats

  • Brownies: Add beans
  • Muffins: Add spinach, carrots
  • Puddings: Add avocado
  • Breads: Zucchini, spinach, carrots

Another healthy additions to any of the meals above are nuts (cashew, almond, pine, walnuts) and seeds (flax, chia, hemp) The choices are endless these are just a few.

 

Note: I use all organic items whenever possible

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