5 almost effortless ways to eat more veg 🥕 🥦 🍅
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I hear you: you’re worried about produce going to waste. You don’t always have time for a bunch of chopping. Or, you’re just not used to making veggie-rich meals.
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So try these easy veg hacks on for size 👩🏻🍳
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1. Jarred roasted red peppers.
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It’s a bell pepper! In a jar! It lasts for AGES in the fridge. Add to pasta, a stew, make a puréed soup or add to a sandwich for a deli-level experience.
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2. Do not underestimate a bag of kale slaw.
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I’ve been eating that kale slaw mix for years and I still love it. Need to switch it up? Toss it with some hot or cold cooked soba or ramen noodles and a peanut or sesame ginger sauce. You can make an okonomiyaki-style frittata with it too.
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3. Add more veg to smoothies. 🥤
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It’s not just kale or spinach. What about leftover steamed beets or carrots? Cauliflower and zucchini work surprisingly well in smoothies as does cooked sweet potato.
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4. Toss a whole bunch of parsley or cilantro into a meal.
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Yep, I’m talking about that bunch languishing in the veg drawer because some recipe called for a tablespoon. That’s cheap greens right there! And they melt well into dishes when you chop them up finely. Stir into chili, soup, stews and even pasta at the end of cooking.
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5. Make a blender soup.
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If you’ve got a high speed blender, you barely have to chop anything. Grab some stock, a handful of cashews, add quartered onion, whole garlic, broccoli florets, green onion, some nutritional yeast and a few spices. Blend until hot! This works so well for leftover veg. And you can make a soups out of a can of pumpkin too!
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How do YOU get more veg into your life without much effort? Save this post so you don’t forget these tips!
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Why are we so lactose intolerant anyways?
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Lactose is a naturally occurring sugar in dairy products made up of two molecules: glucose and galactose. In order to absorb it, our bodies needs the lactase enzyme to break lactose into its single sugar molecules.
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Lactose is produced along the brush border of our gut cells. 🧬 And we all have differing genetic abilities to produce lactose…but for those who are not of Northern European descent, most of us don’t make much of it past infancy.
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👩🏻🔬 A recent study in Lancet Gastroenterology & Hepatology found that lactose intolerance was 28% in Europe, 64% in Asia and 70% in the Middle East. In Northern Africa, it was 66% and sub-Saharan Africa was 63%. Some outliers include a low of 13% in Niger and a high of 100% in South Korea. Canada rang in at 59% and USA at 36%
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🔥 Damage to the brush border from inflammatory conditions like celiac disease and Crohn’s disease can also reduce our lactase production either temporarily or permanently.
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If we consume more lactose than we can break down, undigested lactose travels through our gut, drawing water to itself which can loosen up our 💩 and getting fermented by our gut bacteria, which can cause 💨
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Lactose is a FODMAP, so it can contribute to symptoms of IBS too ✨
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The good news? Well, it’s easy to find lactose free dairy but/and/also….remember that dairy free is a DELICIOUS and 🌎 🐮 friendly way to get that calcium in too 🌱
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If you’ve got tummy troubles like persistent gas, bloating and diarrhea, go talk to your doc about lactose intolerance!
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(PMID: 28690131)
Having friends over this weekend? Make this!
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I’m gonna let you in on a little secret: I’m a kinda lazy entertainer 😬 I just wanna have fun and eat something yummy but I’m not gonna spend all day doing it!
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INTRODUCING THE HUMMUS BOWL
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It looks really cute. It tastes really good. And it takes exactly 10 MINUTES to make 💁🏻♀️
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HERE’S HOW TO DO IT
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Step 1️⃣ grab some hummus. I like a really silky, looser hummus for this because you’re going to kinda spread it around the bottom of a serving dish with the back of a spoon.
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Step 2️⃣ add something soft, like diced roasted red pepper, artichoke hearts, leftover sweet potatoes or roasted veggies, olives and/or capers. Note how many of these things you can get in jars or at the deli counter 👀
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Step 3️⃣ add something fresh, like minced cilantro, dill or parsley, finely sliced basil or whatever herbs are in your fridge
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Step 4️⃣ choose some flavour 🔥 like za’atar, sumac, harissa, olive oil, balsamic reduction, preserved lemon or just a pinch of crunchy salt and lots of pepper
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Step 5️⃣ serve with crusty bread, bread sticks, crackers and sliced veggies
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This is the perfect way to use up all those odds and sods lying around and it’s a super nice snack to bring to a potluck or to have with drinks.
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HAVE YOU TRIED THIS? What’s your fave flavour combo?
ALSO, HAPPY FRIDAYYYYYYY 🎉
AM I THE ONLY ONE? 😜
(To be crystal clear, I’m not talking about cuisines that use coconut milk in cooking…I just mean the North American vegan habit of using coconut milk for everything but then it tastes like coconut and not the thing it’s supposed to taste like 😂)
Get to know your second brain 🧠
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Our bodies are so freaking awesome. But they’re also hella complex. Which can make caring for them a bit frustrating.
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Especially the gut stuff: it’s not as simple as ditching one food or taking one pill. And it’s really easy to get trapped in a cycle of restriction-temporary improvement-backslide-restriction that leaves you feeling unwell and hopeless.
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So let’s start by understanding part of what makes the gut so complex - its NERVOUS SYSTEM 💆🏻♀️
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The enteric nervous system allows the gut to regulate its movement, create feedback loops based on sensory and even immune inputs (which is why food poisoning makes you 💩) and enables two way communication with your 🧠
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Even before we had the science to understand gut-brain connection, we intuited it. It’s why we say, ‘trust your gut’ or that we have ‘butterflies in our stomach’.
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If we want to get our gut health back on track, we have to investigate nervous system inputs, like how faulty gut brain connection can be a sneaky cause of chronic constipation. And when we’re creating a plan to improve the gut, we have consider stress in equal measure to our nutrition.
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WELCOME TO THE MONDAY GUT SERIES FRIENDS ✨
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Thanks for all of your awesome questions! We’re going to cover topics big and small, foundational and specific. So many turn on post notifications or something? 👋
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ALSO!! JOIN ME FOR ‘THIS IS YOUR GUT ON PLANTS’ at @plantedexpo at the Vancouver convention centre Sunday Nov 21 at 2:15PM along with a ton of other amazing folks @dr.matthewnagra @easyanimalfree @dr.plantbased and even @richroll 🤯
COZY STARTS HERE 🍎
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These apple pie oats are like the breakfast equivalent of your fave cozy blanket, so good you won’t mind that it’s still dark out when you wake up 😴
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What makes these oats one of the most popular on my website is definitely the salted tahini caramel apples that are the perfect combination of sweet and salty.
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The apples come together WAY faster than you think ie once the oats are done, so are the 🍎
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Oatmeal is really the perfect cool weather breakfast because it’s rich in soluble fibre - including beta glucan - to support your gut microbiome. Keeping your gut bugs healthy is important for a healthy gut and immune response.
You’ll get 6 different plant foods in a single meal, which helps boost the microbiome too. Some folks call those plant points ✅
These oats get a boost in minerals and plant-based protein from hemp hearts, tahini (rich in calcium!) and crunchy walnuts.
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Have you tried them yet? Recipe link in my bio 👩🏻🍳
New recipe 🚨 Green Beans with Dijon Butter
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As much as I LOVE vegetables, I’m not one to just flop a vegetable on the plate, naked as the day it was grown.
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Give me FLAVOUR, and be quick about it. 🤤
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These green beans do just that: sautéed in olive oil and then lavished in Dijon + butter and topped with rich + crunchy walnuts.
Not too many ingredients, and not a ton of time.
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For the vegan butter, I like one that actually tastes more like butter so my faves are Melt Organic and Miyokos. Do you have a fave vegan butter?
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For the full recipe, head to the link in my profile ✨
What do YOU want to learn most about gut health?
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Our collective gut health is kinda 🥴 these days…but I feel like we don’t actually UNDERSTAND our gut the way we need to, in order to really make it better.
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So, what do you want to know?
Some ideas to get you started ⚡️
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🙋🏻♀️ Where gas actually comes from?
🙋🏻♀️ how fibre works?
🙋🏻♀️ why we get reflux?
🙋🏻♀️ what digestive enzymes do?
🙋🏻♀️ if it’s okay to drink water with a meal?
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I’m going to do a series of info sliders particularly on the gut. So gimme ALL your Qs in the comments and I’ll choose ten to do a deep dive on!
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Also, hope all my fellow Canucks are enjoying some time with family and friends this weekend. Enjoy some good food, practice gratitude and consider how we can all do our part to support those on whose lands we’re living 💚💚💚
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The information on this site is intended as educational only and cannot replace one-on-one consultation with a registered dietitian.
We respectfully acknowledge that we live and work on the ancestral and unceded lands of the Coast Salish peoples–Sḵwx̱wú7mesh (Squamish), Stó:lō and Səl̓ílwətaʔ/Selilwitulh (Tsleil-Waututh) and xʷməθkʷəy̓əm (Musqueam) Nation.
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