Keep Calm & Eat Your Veggies (plus a bonus recipe!)

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Keep Calm & Eat Your Veggies (plus a bonus recipe!)

Experience Momentum | Food & Nutrition, | May 25, 2018

The Experience Momentum Registered Dietitians are thrilled to bring you the Veggie Challenge of 2018. Read on to find out why we decided to to this, what it means for you and your family, and how you can join the challenge.


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An apple a day may keep the doctor away, but what about veggies? Vegetables are chock full of vitamins, minerals, fiber, and disease-fighting compounds. Increasing your intake of vegetables has been shown in research to help manage weight, protect against cardiovascular disease and cancer, as well as lower cholesterol and help manage blood sugar. For optimal health, our dietary guidelines for healthy Americans recommend eating 2-3 cups of vegetables per day for folks over 9 years old. Since a serving of most vegetables is ½ cup, that equals about five vegetable servings per day.

Many of us struggle with getting in our daily veggies, so the Experience Momentum Registered Dietitians decided to create a vegetable challenge for the month of June to encourage folks to get in their daily five servings of veggies. We hope you and your family will join us and hopefully discover some new foods to love, as well as experience how much better you can feel with more vegetables in your life. Get your family into the fun by signing our veggie pledge (located in our lobby) and picking up your bingo card at our front desk – completing challenges and earning bingos makes you eligible to win fun prizes!

One simple way to increase your veggie intake is to increase the amount of vegetables in a recipe. For example, if you are making a soup that calls for carrots and onions, also add in some diced tomato or chopped squash. Another way to add in vegetables is by adding vegetables to a recipe that doesn't typically include veggies, such as by adding a slice of tomato or handful of spinach to your grilled cheese sandwich. You could also consider swapping in a veggie for another carbohydrate choice, such as by having riced cauliflower with your curry instead of white or brown rice, or by dipping jicama in guacamole instead of tortilla chips.

We hope you take the opportunity during this challenge to try new combinations. One thing you may want to consider is preparing an old favorite in a new way, like our loaded roasted cauliflower salad. Cauliflower provides more iron and vitamin C than potatoes, and is anti-inflammatory, and we swear you won't miss the potatoes!


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INGREDIENTS:
Salad Ingredients:

  • 2 lb. cauliflower cut into same-sized pieces (about 1-2" chunks)
  • 6 hard-boiled eggs, cooled and chopped
  • 6-8 slices of nitrate/nitrite-free bacon, cooked and crumbled
  • 1/2 cup sliced green onion
  • 1/2 tsp. onion powder
  • salt and fresh-ground black pepper to taste
  • ½ cup chopped jalapenos (optional)

Dressing Ingredients:

  • 1 cup avocado or olive oil mayo
  • 2 tsp. yellow mustard
  • 1 tsp. onion powder
  • salt and fresh-ground black pepper to taste

DIRECTIONS:

  1. Cut up cauliflower into small same-sized pieces. Place on foil-lined cookie sheet and drizzle with olive oil or avocado oil. Roast at 400 degrees until lightly browned, about 20-25 minutes.
  2. While the cauliflower roasts, cook the bacon until crisp, then drain on paper towels. Once cool, crumble into small pieces.
  3. Cook the boiled eggs and set aside to cool. Once cool, peel and chop eggs coarsely.
  4. Slice the green onion.
  5. Whisk together the mayo, yellow mustard, 1 tsp. onion powder, salt, and fresh-ground black pepper to make the dressing.
  6. When you’re ready to assemble the salad, put the cauliflower into a bowl and top with the chopped eggs. Season well with salt, fresh-ground black pepper, and 1/2 tsp. onion powder; then add the dressing and gently combine with the cauliflower and eggs.
  7. Add the crisp bacon pieces, jalapenos, and green onion and stir (gently) until the salad is well combined.
  8. You can eat right away or let the salad chill for a few hours. Leftovers will keep well in the fridge overnight and can be eaten the next day, although you probably won’t have much left over because it is that delicious. Enjoy!
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