Simply Ways to Incorporate Vegetables and Beans in Your Diet

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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

About Dee 174 Articles
Hi, I'm Dr. Dee! I enjoy maintaining a healthy lifestyle through fitness, baking, and cooking! My hobbies include crocheting, reading health and nutrition books, and of course, writing posts! I also love traveling and trying new foods. "Information and products on this website are meant for general use only and are not intended to diagnose, cure, or treat disease. The content within is for educational purposes and nothing should be considered as a medical diagnosis or advice. Readers are advised to do their own research and make decisions in partnership with their primary healthcare provider. The information contained on the site is not a substitute for the knowledge, skill, and expertise of medical doctors or other healthcare professionals involved in direct patient care. We aim to accurately represent the information provided in our e-mails, programs, services, and products. You are acknowledging that you are participating voluntarily in using any of our e-mails, programs, services, and/or products, and you alone are solely and personally responsible for your results. You acknowledge that you take full responsibility for your health, life and well-being, as well as the health, lives, and well-being of your family and children, and all decisions now or in the future." As a dedicated and positive individual, I want to spread the joy of healthy living! Come on this journey with me! My favorite Bible verse is Proverbs 16:9 "In his heart, a man plans his course, but the Lord determines his step."

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