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Clever (and Crazy Easy!) Ways to Get More Fruits + Veg Into Your Life

hands preparing parsley over bowls with cauliflower, lemons and tomato

It goes without saying that eating more fruit and vegetables is hands down the number one way to get healthier.

It will help you feel more energized.

It will help you maintain your weight.

It will help you fend off chronic disease and fight inflammation.

But as much as I truly love salad…I need a bit more variety in my diet. So how do you work in more produce, in a way that isn’t just endless sides of steamed veggies?

You have to retrain the way you compose a meal.

Instead of anchoring a meal in grains or meat, anchor it in vegetables.

I am on Global BC Weekend News today sharing some of my favourite tips for working more fruit and veg into your life, from basic…to way beyond. Here they are…with a few bonus tips to boot!

The Basics

Double up the veg in any recipe. It’s really that simple.
Serve yourself more veggie sides (okay, it works!!). Try to make half your plate fruit and/or vegetables at every meal.
Boost smoothies with at least 1/2 cup of fruit and 1/2 cup of veggies.
Spread avocado on bread as a condiment (hello, avocado toast!).

Beyond The Basics

Grate fruit or veg into your everyday recipes, such as:

Grate apples or pears into oatmeal or breakfast cereal
Grate veggies like carrots, beets, or zucchini into muffins, homemade burgers, chilis and casseroles. Try these recipes to get you started!
The beet cupcake recipe I shared on the show!
Carrot-stuffed turkey burgers
Beet Feta burgers
Carrot pancakes
Try my almost famous beet yogurt
Use purees:
Almost any green can be made into a pesto for spreading on sandwiches, omelets or for pasta
Butternut squash can be used to make a cheese sauce…or a no-cheese vegan sauce!
Boost broth-based soups by stirring in canned pumpkin, butternut squash or sweet potato puree
Next Level Veg

Swap pasta for roasted spaghetti squash or make “zoodles” from zucchini

Blitz cauliflower in the food processor and use in place of rice.

Serve fillings in a radicchio cup or make collard green wraps.

Slice apples or kohlrabi to use as crackers.

Happy munching, my friends!

Desiree

Plant-Based Diet

posted by Desiree Nielsen on Apr 24, 2016 (last updated Sep 13, 2021)

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desireenielsenrd

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Apr 1

Looking for a salad that satisfies?

Well, for starters, you’ve got to add more than just a few leaves!

I like a salad that feels a bit more filling and for that you need some protein and fibre.

Farro is great for that: 1/4 dry farro has about 5 grams of fibre and 6 grams of protein.

This Italian Farro Salad with Arugula is new on the blog this week and it’s packed with flavour and easy to make.

I like to keep batches of cooked farro in the freezer so I can whip up this salad in just ten minutes when a craving strikes!

It’s the perfect salad for this spring transition when you want some more greens in your life but there isn’t a lot of spring produce around.

Save this post to bookmark it for later…you can find the link in my bio or just Google “desireerd farro salad”

Looking for a salad that satisfies?

Well, for starters, you’ve got to add more than just a few leaves!

I like a salad that feels a bit more filling and for that you need some protein and fibre.

Farro is great for that: 1/4 dry farro has about 5 grams of fibre and 6 grams of protein.

This Italian Farro Salad with Arugula is new on the blog this week and it’s packed with flavour and easy to make.

I like to keep batches of cooked farro in the freezer so I can whip up this salad in just ten minutes when a craving strikes!

It’s the perfect salad for this spring transition when you want some more greens in your life but there isn’t a lot of spring produce around.

Save this post to bookmark it for later…you can find the link in my bio or just Google “desireerd farro salad” ...

desireenielsenrd

View

Mar 17

Want to eat more plants? Try these super easy swaps (AD)

If you’re looking to eat more plant-based foods, keep it simple: what are the foods you consume every day? Are there yummy plant-based alternatives for those foods? Usually, the answer is yes!

When we’re making dietary change, our minds immediately start planning a massive overhaul. But if you want to make it stick, it’s the small changes, over time, that create real success.

Making plant-based swaps doesn’t have to be difficult - or expensive! In fact, simple plant-based foods can often be less expensive, leaving more room in the grocery budget for the important things in life, like chocolate (ha!)

Try these 5 easy plant-based swaps:

-Swap butter for @earthbalance buttery spread. It’s a delicious replacement that tastes and performs just like butter! Use it in your favourite cooking and baking recipes to add a rich, creamy flavour. Click the link in my bio to learn more about Earth Balance buttery spreads.

-Swap mashed chickpeas for tuna in your favourite tuna salad recipe. Add a little extra salt and a splash of rice vinegar to give you that taste that the whole family will love.

-Make an oat latte instead of a regular latte. Oat milk has a creamy, neutral taste that I find most people absolutely love.

-Make sandwiches with smoked tofu instead of lunch meats. No need to cook first - just slice and enjoy!

-Add cooked canned lentils to your marinara instead of ground beef! It’s a family-friendly swap that adds more sneaky fibre to your meals.

What’s your favourite easy swap?

#spreadthelove #readyseteat #eatplants #easyveganmeals #plantbasednutrition #vegannutrition

Want to eat more plants? Try these super easy swaps (AD)

If you’re looking to eat more plant-based foods, keep it simple: what are the foods you consume every day? Are there yummy plant-based alternatives for those foods? Usually, the answer is yes!

When we’re making dietary change, our minds immediately start planning a massive overhaul. But if you want to make it stick, it’s the small changes, over time, that create real success.

Making plant-based swaps doesn’t have to be difficult - or expensive! In fact, simple plant-based foods can often be less expensive, leaving more room in the grocery budget for the important things in life, like chocolate (ha!)

Try these 5 easy plant-based swaps:

-Swap butter for @earthbalance buttery spread. It’s a delicious replacement that tastes and performs just like butter! Use it in your favourite cooking and baking recipes to add a rich, creamy flavour. Click the link in my bio to learn more about Earth Balance buttery spreads.

-Swap mashed chickpeas for tuna in your favourite tuna salad recipe. Add a little extra salt and a splash of rice vinegar to give you that taste that the whole family will love.

-Make an oat latte instead of a regular latte. Oat milk has a creamy, neutral taste that I find most people absolutely love.

-Make sandwiches with smoked tofu instead of lunch meats. No need to cook first - just slice and enjoy!

-Add cooked canned lentils to your marinara instead of ground beef! It’s a family-friendly swap that adds more sneaky fibre to your meals.

What’s your favourite easy swap?

#spreadthelove #readyseteat #eatplants #easyveganmeals #plantbasednutrition #vegannutrition ...

desireenielsenrd

View

Mar 11

The BEST garlicky sauteed greens (AD)

There is NOTHING more perfect than a big skillet of garlicky greens…unless those greens are also lavished in the buttery taste of @earthbalance buttery spread. I love Earth Balance because it tastes and performs just like butter…and it’s made with a smooth blend of non-GMO oils.

Nutrient-dense and super flavourful, these garlicky greens make a great side dish, or addition to a grain bowl. I marinated the tempeh with the tempeh ‘bacon’ marinade from my website!

I also love these greens tossed with pasta - or straight out of the pan. I’d say this recipe serves 4 but let’s be real: I can easily eat half the pan myself! They take just 10 minutes to make so you can get your greens on whenever the craving strikes.

Here’s how to make them:

Chop up 4-5 cloves of garlic. De-stem and slice 2 bunches of greens (collards, kale, chard, spinach, or dandelion) into ribbons. Add 2 tbsp of @earthbalance and greens to a large skillet over medium heat and cover with a lid for two minutes to wilt.

Remove lid and add garlic, ½ tsp salt, a good pinch of chile flakes and stir for 2-3 minutes, until the moisture is mostly evaporated and garlic is translucent. Leftovers will keep for 2-3 days in the fridge.

Click the link in my bio for the marinade recipe, and to learn more about @earthbalance buttery spreads!

#spreadthelove #readyseteat #kale #vegancomfortfood #eatplants #easyveganrecipes #veganglutenfree #grainbowl

The BEST garlicky sauteed greens (AD)

There is NOTHING more perfect than a big skillet of garlicky greens…unless those greens are also lavished in the buttery taste of @earthbalance buttery spread. I love Earth Balance because it tastes and performs just like butter…and it’s made with a smooth blend of non-GMO oils.

Nutrient-dense and super flavourful, these garlicky greens make a great side dish, or addition to a grain bowl. I marinated the tempeh with the tempeh ‘bacon’ marinade from my website!

I also love these greens tossed with pasta - or straight out of the pan. I’d say this recipe serves 4 but let’s be real: I can easily eat half the pan myself! They take just 10 minutes to make so you can get your greens on whenever the craving strikes.

Here’s how to make them:

Chop up 4-5 cloves of garlic. De-stem and slice 2 bunches of greens (collards, kale, chard, spinach, or dandelion) into ribbons. Add 2 tbsp of @earthbalance and greens to a large skillet over medium heat and cover with a lid for two minutes to wilt.

Remove lid and add garlic, ½ tsp salt, a good pinch of chile flakes and stir for 2-3 minutes, until the moisture is mostly evaporated and garlic is translucent. Leftovers will keep for 2-3 days in the fridge.

Click the link in my bio for the marinade recipe, and to learn more about @earthbalance buttery spreads!

#spreadthelove #readyseteat #kale #vegancomfortfood #eatplants #easyveganrecipes #veganglutenfree #grainbowl ...

desireenielsenrd

View

Mar 9

Yummy one bowl granola bars 🥣

Looking for an easy breakfast on the go, or wholesome and energizing snack?

You’re going to LOVE these!!

✅ one bowl
✅ 10 ingredients
✅ vegan
✅ low FODMAP

Choose from either salted peanut + ginger (my fave!) or cranberry + pumpkin seed…you might already have all of the ingredients you need for this in your pantry, so get making!!

These come together in about 10 min hands on time so they’re a great meal prep item for busy weeks!

Yummy one bowl granola bars 🥣

Looking for an easy breakfast on the go, or wholesome and energizing snack?

You’re going to LOVE these!!

✅ one bowl
✅ 10 ingredients
✅ vegan
✅ low FODMAP

Choose from either salted peanut + ginger (my fave!) or cranberry + pumpkin seed…you might already have all of the ingredients you need for this in your pantry, so get making!!

These come together in about 10 min hands on time so they’re a great meal prep item for busy weeks! ...

desireenielsenrd

View

Feb 7

Folks buy a LOT of enzymes…but where’s the science?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Digestive enzymes are probably the most popular digestion supplement, after probiotics. So you might be surprised to learn how little actual science there is to support their use in gut health.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
(Use of lactase pills and alpha-galactosidase (beano) are an exception. We know those work, and why!)
⠀⠀⠀⠀⠀⠀⠀⠀⠀
However, a lot of folks say they feel better taking them. So what do we need to consider?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🤔 gut issues like celiac disease can decrease brush border enzymes like lactase (scroll down in my feed for a while post devoted to lactose intolerance). So a little extra support here might help you feel better
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🤔 there could be something going on in the gut that is overlooked clinically, like sucrase deficiency - so enzymes would likely make you feel better without knowing why!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🤔 however, you DO NOT WANT to fully digest + and absorb your food. That’s not the goal. Why? Well, indigestible plant matter (AKA fibre + FODMAPS) can be fermented by your gut microbiome to keep it (and you!) healthy
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🤔 relying on enzymes to feel better means you are likely not addressing the underlying cause of what’s going on in your gut.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
There are VERY FEW human trials to support use for gut issues.

One 2011 pilot (small!) study suggested that enzymes may support maldigestion leading to IBS-like symptoms but it was messy, and not super reliable.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
THIS DIETITIAN’S TAKE? Before you go and buy enzymes, make sure you know what’s up with your gut and address’s nutrition as a whole with a gut health dietitian before taking supplements 🌱
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
PMID 26806042 26030273 22095308 31493040

Folks buy a LOT of enzymes…but where’s the science?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Digestive enzymes are probably the most popular digestion supplement, after probiotics. So you might be surprised to learn how little actual science there is to support their use in gut health.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
(Use of lactase pills and alpha-galactosidase (beano) are an exception. We know those work, and why!)
⠀⠀⠀⠀⠀⠀⠀⠀⠀
However, a lot of folks say they feel better taking them. So what do we need to consider?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🤔 gut issues like celiac disease can decrease brush border enzymes like lactase (scroll down in my feed for a while post devoted to lactose intolerance). So a little extra support here might help you feel better
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🤔 there could be something going on in the gut that is overlooked clinically, like sucrase deficiency - so enzymes would likely make you feel better without knowing why!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🤔 however, you DO NOT WANT to fully digest + and absorb your food. That’s not the goal. Why? Well, indigestible plant matter (AKA fibre + FODMAPS) can be fermented by your gut microbiome to keep it (and you!) healthy
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🤔 relying on enzymes to feel better means you are likely not addressing the underlying cause of what’s going on in your gut.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
There are VERY FEW human trials to support use for gut issues.

One 2011 pilot (small!) study suggested that enzymes may support maldigestion leading to IBS-like symptoms but it was messy, and not super reliable.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
THIS DIETITIAN’S TAKE? Before you go and buy enzymes, make sure you know what’s up with your gut and address’s nutrition as a whole with a gut health dietitian before taking supplements 🌱
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
PMID 26806042 26030273 22095308 31493040 ...

desireenielsenrd

View

Jan 27

HOW TO MAKE PLANT-BASED MEALS FLAVOURFUL (AD)

New to plant-based cooking? Or, your vegan meals aren’t as flavourful as you’d like?

I’ve got a few tips to help you re-create the flavours you crave with plants.

Plant-based meals can be just as flavourful as your traditional favourites but it does take time to re-learn how to create those flavours when you aren’t using meat or dairy. The fats in those foods intensify the flavours of the dish, as many flavour molecules are actually fat soluble.

Use these tips and in no time, your plant-based dishes will be EVEN better than your old faves, with some help from a few plant-based swaps, like @earthbalance buttery spread. It adds a rich, buttery flavour and contains no trans-fat.

🌱 Start your dishes with aromatics sauteed in the buttery taste of @earthbalance spread. Garlic, onions, leeks and shallots create a richly savoury base for any meal. Plus, these vegetables contain gut-boosting FODMAPs that help feed your gut microbiome. Paired with the delicious taste of Earth Balance, it’s a win-win!

🌱 Amp up the flavour factor with herbs and spices. Create richness with cumin and coriander. Add a bit of smoke with smoked paprika. Use sazon to bring the umami! Brighten dishes with parsley and cilantro. Use at least 1-2 tsp of herbs and spices in a recipe and when you add herbs, forget the tablespoon. Opt for ½ - 1 cup!

🌱 Salt early, and often. One of the reasons why restaurant dishes taste as good as they do is because every layer is salted. It doesn’t make the dish taste salty, it makes each ingredient more flavourful. So once your onions or mushrooms are cooked, season with a bit of salt and pepper. After the next additions, season a bit more. Then, at the end, taste BEFORE you salt. You may find you need a lot less than you think!

(Tips 4 + 5 in the comments!!)

Visit the link in my bio to learn more about Earth Balance’s delicious spreads!

#spreadthelove #readyseteat #vegancooking #plantbasedcooking #cookingtips #plantbased #eatplants

HOW TO MAKE PLANT-BASED MEALS FLAVOURFUL (AD)

New to plant-based cooking? Or, your vegan meals aren’t as flavourful as you’d like?

I’ve got a few tips to help you re-create the flavours you crave with plants.

Plant-based meals can be just as flavourful as your traditional favourites but it does take time to re-learn how to create those flavours when you aren’t using meat or dairy. The fats in those foods intensify the flavours of the dish, as many flavour molecules are actually fat soluble.

Use these tips and in no time, your plant-based dishes will be EVEN better than your old faves, with some help from a few plant-based swaps, like @earthbalance buttery spread. It adds a rich, buttery flavour and contains no trans-fat.

🌱 Start your dishes with aromatics sauteed in the buttery taste of @earthbalance spread. Garlic, onions, leeks and shallots create a richly savoury base for any meal. Plus, these vegetables contain gut-boosting FODMAPs that help feed your gut microbiome. Paired with the delicious taste of Earth Balance, it’s a win-win!

🌱 Amp up the flavour factor with herbs and spices. Create richness with cumin and coriander. Add a bit of smoke with smoked paprika. Use sazon to bring the umami! Brighten dishes with parsley and cilantro. Use at least 1-2 tsp of herbs and spices in a recipe and when you add herbs, forget the tablespoon. Opt for ½ - 1 cup!

🌱 Salt early, and often. One of the reasons why restaurant dishes taste as good as they do is because every layer is salted. It doesn’t make the dish taste salty, it makes each ingredient more flavourful. So once your onions or mushrooms are cooked, season with a bit of salt and pepper. After the next additions, season a bit more. Then, at the end, taste BEFORE you salt. You may find you need a lot less than you think!

(Tips 4 + 5 in the comments!!)

Visit the link in my bio to learn more about Earth Balance’s delicious spreads!

#spreadthelove #readyseteat #vegancooking #plantbasedcooking #cookingtips #plantbased #eatplants ...

desireenielsenrd

View

Jan 26

This is SO GOOD

Rich, nutty farro blended with a simple broccoli pesto and green peas.

I’m calling it a pilaf, but it’s not exactly a pilaf (even easier to make!).

I’m also saying it’s a side dish…but let’s be real: I eat this like a cheater’s risotto allllll on it’s own!

Farro, also known as emmer, is an ancient wheat varietal that has chewy, hearty texture that is super satisfying.

It’s also incredibly nutrient dense:

🌱 7 g protein + 7 g fibre per 1/4 cup dry (depends on brand)

🌱 plenty of minerals like zinc, magnesium + iron

Whole grains don’t get the praise they deserve…so I hope you give this one a go! Recipe is on the blog (link in profile)

Have you tried farro yet?
How do you use it?? 👩🏻‍🍳 ...

desireenielsenrd

View

Jan 24

I am SO excited to show you #GoodForYourGut 🎉
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Good For Your Gut is more than just a cookbook! I wanted to create a resource that you can refer to again and again to help keep your gut feeling it’s best, for LIFE!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I created this book to show you how to build a healthier gut with plants. And that you can LOVE what you eat while you do it. The plant-based recipes in this book are as delicious as they are healing. And yes, that includes dessert 🍪
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🌱 The 90+ plant-based gut-friendly recipes including high fibre, fermented, gluten free and yes, #lowfodmap to help you protect, heal + even soothe and irritated gut
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🌱 There are also 100 pages of education on gut health + the microbiome upfront! Swipe through for a sneak peek 👀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🌱 Includes specific advice for common digestive concerns such as bloating, constipation, reflux and IBS
⠀⠀⠀⠀⠀⠀⠀⠀⠀
And that’s just announcement one!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I am absolutely out of this world thrilled to tell you that @indigo has selected Good For Your Gut as one of its Most Anticipated Books for 2022 🤯
⠀⠀⠀⠀⠀⠀⠀⠀⠀
📖 You can now preorder my book from Indigo for 25% OFF THIS WEEK using the link in my profile. Your copy will arrive May 2, launch day!!!

And be sure to hold on to your receipt, as I have preorder goodies coming your way too!! 🎁

Thank you SO much for all of your support. I hope you love this book as much as I do 💚💚💚 ...

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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