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Heres How I Get Healthy & TASTY Servings of Green Vegetables Every single Day

Heres How I Get Healthy & TASTY Servings of Green Vegetables Every single Day

September 13, 2017

Green leafy vegetables get a lot of hype. For as far back as I can remember, someone was berating me to "eat your vegetables". Obesity has become an epidemic, with fast packaged food on every corner, saturated fats, and refined sugars hiding behind every nutrient fact panel. Despite the alarming rates of obesity and poor lifestyle related illnesses, we as a society are becoming more and more health conscious. Individuals are becoming increasingly aware of what they're picking up and putting into their bodies.

Vegetables are one of the best things you can provide your body with. They're full of essential vitamins, minerals, trace elements, fiber, and chemicals that help prevent free radicals, stressors, and inflammation in the body. They help your body fight cancer and decrease inflammation.

Fight Cancer
Cruciferous vegetables alone contain two chemicals called glucosinolates and indole-3-carbinol which have been shown to fight cancer (A). Studies have been shown to directly correlate certain vegetable intake with lower risk of developing lung, stomach, colon, and rectal cancers (B).

Reduce Inflammation
Inflammation in the body is a normal response to stressors, however, constant levels of inflammation can often lead to chronic disease and cancer (C). One study performed in 2014 had promising statistics that a higher intake of cruciferous vegetables correlated with a 25% reduction in inflammation markers in women (D). 

So what's the problem? Most might say that vegetables don't always taste as good as we'd like them to and in order to fix that it takes more time and effort to eat them in their whole, nutritious form. I have good news though! It doesn't have to be complicated, time consuming, or flavorless. 

Here's how I get a solid dose of green vegetables every single day. In 12 minutes you can have really tasty vegetables ready to eat with less than 5 minutes prep. 

Depending on how many mouths you're feeding, pick up some of your favorite raw vegetables in your local produce section. I like broccoli, brussel sprouts, mushrooms, and asparagus. Sometimes I switch it up with mushrooms, kale, and squash or zucchini. Make sure you have a vegetable oil at home, I use extra virgin olive oil or avocado oil. Lastly, you'll need garlic, sea salt, and fresh ground pepper.

Prep (less than 5 minutes):

  • Set oven to 400
  • Grab a cookie sheet and cover the top with aluminum foil 
  • Take your vegetables and chop!
  • Depending on the vegetable you're using - With brussels I usually halve or quarter depending on the size, cut large broccoli florets down, asparagus just chop off about 2.5 inches off the end of the stalks, slice mushrooms, slice squash or zucchini down to either 1/8"-1/4". 
  • Spread cut vegetables onto your covered cookie sheet
  • Take your vegetable oil and drizzle evenly over the vegetables
  • Take your hands and toss/mix the vegetables around the tray, lightly coating the vegetables in oil
  • Lastly take your choice of spices, I prefer sea salt, pepper, garlic powder, and fresh minced garlic, and distribute evenly over your vegetables
  • Pop in the oven for 12-14 minutes 

And that's it! Eating vegetables doesn't have to be a chore, these are so delicious, easy and fast to make even after a long day!

Before:

After: Yum!

 

Vegetables that taste great roasted:
Cruciferous vegetables: Broccoli, Cauliflower, Kale, Brussel Sprouts, Romanesco Broccoli 
Liliaceae vegetables: Asparagus
Cucurbitaceae vegetables: Zucchini, Squash
Mushrooms



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