Amira Ayad, PhD
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NEW Delicious & Easy Ways to Enjoy Vegetables

22/1/2018

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​Grandma was right… Eat your vegetables!!! From a health standpoint, vegetables are unbeatable foods: naturally nutrient-rich; better tasting than a vitamin pill; low in calories; high in fiber and packed with disease-fighting, anti-oxidants and anti-cancer phytonutrients. Although fresh is best, still all types of vegetables are nourishing and delicious – fresh, frozen, canned or juiced.
 
To maximize your health with vegetables, nutrition experts suggest at least 3 to 5 servings per day – but why stop there? With so many ways to enjoy this goodness, you could easily eat vegetables at breakfast, lunch, dinner and snacks.  Here are a dozen daily ways to treat yourself to good health!

  •  Asparagus: Saute in olive oil with garlic and a hit of lemon zest for a refreshing and seasonal dish. Roasted asparagus is a great finger food for snacking on!

  • Broccoli and cauliflower: Versatile and very healthful – eat them raw (with dip if
            you like) in a salad or even a slaw or cooked (boiled, steamed,, stir-fried, grilled or sautéed)

  • Carrots: Sweet, crunchy, good for your teeth, eyes and heart! Perfect raw (as a snack or salad) or cooked in a stew, soup or casserole.
 
  • Peppers: Green, red, yellow, orange or even purple!  Enjoy peppers in a salad, stir-fry, or casserole or as a snack.
 
  • Spinach: A salad of baby spinach leaves with pears or apples can turn anyone into a real spinach lover. You can mix it with yogurt for a fresh dip or cook it with tomato sauce and cilantro.
 
  • Onions: The zesty onion family (scallions, leeks and garlic, too!) offer powerful antioxidant nutrients that boost your immunity and fight inflammation.
 
  • Peas: Fresh, frozen or even canned, peas are a treat to eat and they are very popular with small children.
 
  • Beets: If you’ve never liked beets, try them in a new way – like roasted, grilled or lightly steamed in the microwave.  They greatly reduce inflammation and fight oxidation and cancer-cells.

  • Mushrooms:  Although not strictly vegetables, just a mushroom or two adds rich flavor to a casserole, soup, stew, stir-fry or even a tossed green salad.
 
  • Leaf and romaine lettuce: Rule of thumb for a healthy salad – the darker green or red the lettuce leaves, the more nutrients you get.
 
  • Green, yellow or purple beans: Like their pea ‘cousins,’ beans offer some fibre and a little bit of protein, along with a lot of vitamins and minerals.
 
  • Tomatoes: Cooking increases the availability of some tomato nutrients – so enjoy sauce, paste and soups.
 
 
Many people don't eat vegetables until dinner. Make a commit to your health - Check off the new ways you want to try to enjoy more veggies during the day:
 
I can add vegetables at breakfast by:
 
□ Adding vegetables like spinach, mushrooms, onion, green or red peppers to an omelet
 
I can add vegetables at lunch and snack by:
 
□ Adding leafy greens, cucumber, or peppers to sandwiches
 
□ Adding different vegetables to a green salad, like broccoli, green beans, asparagus or peas
 
□ Adding a bag of sugar snap peas, carrots, peppers, celery and/or zucchini sticks to my snack

□ Adding extra vegetables to soup
 
□  Choosing kale chips or nori instead of potato chips
 

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    About the Author

    Hi, I'm Amira... I'm all for simple, natural, uncomplicated life... My core values are derived from my Islamic faith... My definition of wellness includes lots of smiles, human interactions, delicious food, music, joy, colorful paint, Mediterranean sunshine, blue sky and turquoise sea, care, love, compassion and deep heart-felt peace.
    I love learning… I love books and art supplies… And, I am saddened by human conflict and intolerance.
     
    I am an introvert who loves being around people... I love building communities and gathering around the kitchen table... I am a teacher at heart... I simplify complex health science and speak openly about heart and soul stuff...

    I've been helping people on their health and healing journey for more than 20 years now and I am committed to be authentic, caring and a beacon of love and peace.

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My wellness coaching, workshops, teachings, and all the services I provide are at all times restricted to education, teaching and training on the subject of natural health matters intended for general natural health well-being and do not involve the diagnosing, prognosticating, treatment, or prescribing of remedies for the treatment of any disease, or any licensed or controlled act which may constitute the practice of  medicine. 
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