Plant-based eating is not just for vegans and vegetarians! More of a lifestyle shift than a diet, you are simply incorporating more plants that are closer to their harvested state with minimal processing into your meals.
“A plant-based diet still allows you to consume the carbohydrates, protein, fats, minerals and vitamins that are necessary for good health, with the added benefits of being higher in fiber and phytonutrients,” explains Claudia Martin-Ayoade, a registered dietitian and nutritional wellness consultant.
As much as we know that there are many benefits to incorporating a variety of plants and vegetables into our meal routines, it can be especially difficult in the winter. While a variety of vegetables are available year round at the grocery store, many will have traveled a long way to get there and aren’t in their peak season. Still, there are plenty of deliciously colorful options in season in the winter, such as: sweet potatoes, beets, broccoli, Brussels sprouts, kale, carrots, parsnips, Swiss chard, collard greens and radishes.
Brandy Skelton, local owner of Busy Bee Real Meals, and expert in preparing balanced, healthy meals for busy people, has several recommendations for adding more of these fresh, winter veggies to your meals during the cold season.
“Chop and prep veggies whenever you make lunches or are already in the kitchen,” encourages Brandy. “I often chop veggies after dinner but before dishes, then clean it all up together.”
Claudia adds, “Use the whole plant because there are nutrients in every part, including the stems, and leaves. Use the leaves from celery, radishes, beets and carrots, and use the stems from spinach. Don’t throw away vital nutrients like potassium, vitamin C and fiber.” By doing this, you’re reducing waste and giving yourself additional greens that can be used in salads and for juicing.
You can also roast veggies anytime the oven is already on. Brandy shares, “If I'm making an egg bake or a sheet pan dinner, I'll throw in another pan of veggies or another sheet pan dinner to cook at the same time. Then I put it away for a busier day or portion it out for lunch.”
Brandy also recommends keeping things on hand like leafy greens, cabbage, cauliflower rice and spaghetti squash to use for bulking up leftovers or as replacements for carbs and starches.
Another way to increase your veggie intake is to incorporate them into meals like breakfast in the form of leafy greens in your smoothies, “past their prime” veggies for juices, or roasted vegetables in a breakfast bowl like this delicious recipe Brandy shared with us.
Roasted Brussels Sprouts & Sweet Potato Breakfast Bowl w/ Mustard Vinaigrette
This recipe can really use any leftover, roasted vegetables or an egg instead of chicken sausage. The vinaigrette also pairs well with a spinach salad, and chicken or pork tenderloin with veggies.
Bowl Ingredients:
1 lb Brussels sprouts, trimmed and halved or quartered, depending on size
1 lb sweet potatoes (or two large), diced
3/4 lb chicken sausage, pre-cooked
2 teaspoons garlic, minced
1 Tablespoon olive oil
Salt & pepper, to taste
Vinaigrette:
1/4 cup red wine vinegar
1/4 cup coarse ground mustard
1/4 cup maple syrup
1/4 cup olive oil
Salt & pepper, to taste
Instructions
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Preheat the oven to 375°F and prep the vegetables. Lay both out on sheet trays lined with foil. Toss veggies in oil and season with salt and pepper. Sprinkle with minced garlic.
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Roast in the oven for 20-30 minutes, until fork tender. Remove and cool.
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Slice cooked chicken sausages into bite-sized pieces.
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Whisk all vinaigrette ingredients together in a small bowl.
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Assemble your bowls by portioning potatoes, Brussels sprouts (about 1/2 cup each) and sausages (1/2 cup or 2 sausages) in four meal prep containers. Pair each bowl with a 2 ounce portion cup of vinaigrette or drizzle vinaigrette over the top. Reheat in the microwave 30-60 seconds before eating.
For more information about getting nutritious meals like these prepared for your family, visit BusyBeeRealMeals.com. To learn more about Claudia and her services, visit AgeSmartNutrition.com.
“Chop and prep veggies whenever you make lunches or are already in the kitchen,” encourages Brandy.
