Healthy As F*ck by Oonagh Duncan

Author:Oonagh Duncan
Language: eng
Format: epub
Tags: SEL021000, HEA048000, HEA010000, HUM000000, SEL016000, HEA007000, SEL016000
Publisher: Scribe Publications Pty Ltd
Published: 2019-10-23T16:00:00+00:00

Set your timer for one hour.

READY…

SET…

PREP!

Step #1: Roast your veggies.

If the thought of filling half of every plate with raw veggies makes you want to cry, you’ll definitely want to have some roasted veggies on hand. It completely changes the texture of the vegetables and often brings out their natural sweetness. You’ll want to include some of the allium family (onions, garlic, etc.) here, which are not easy to eat raw but have powerful antioxidants and give lots of natural flavor to your food without adding calories. Peppers, zucchini, and root vegetables like parsnips and sweet potatoes are all awesome roasting options as well.

Once you have roasted veggies on hand for the week you can put them on a salad, add them to a sandwich, puree them into a soup, or add them to a grain bowl. The party never stops.

Preheat oven to about 400°F; wash and chop veggies; toss with a little bit of olive oil, salt, and pepper; and throw them in the oven. Set your alarm to check on them every twenty minutes or so, and remove when you see the toasty bits happening.

Step #2: Get quinoa (or some other grain) cooking.

You want to switch up your grain choice every week for maximum nutritional diversity, but the reason quinoa is such a big deal is because it’s not actually a grain—it’s a seed. (That’s why it looks like it “sprouts” when you cook it.) This means that it has a lower glycemic index, is higher in protein and fiber, and contains awesome, hard-to-get nutrients like magnesium. It’s also gluten-free, if that’s a thing for you (wink).

You can use your cooked quinoa as a yummy breakfast option that’s high in plant-based protein: heat it up with some cinnamon, add some almond milk, and top with some fruit and nuts. You can toss some quinoa in your salad to make it more filling. Or make a quick grain bowl for dinner by adding some roasted veggies and pesto.

Step #3: Getcher hummus on.

I know there are thirty varieties of hummus at your grocery store, but chances are that they are all made with some nasty cheap oil, so you are missing a chance to absorb some of the good, anti-inflammatory fats you would find in good-quality olive oil. Not a bad idea to switch up your legumes and make a black bean spread or whatever next week. Hummus is just some chickpeas, tahini, olive oil, and lemon juice in a food processor. Chuck in some spices and let your creativity soar. You are now an artist whose medium is bean dip.

Or, if you are brave, give your kid a potato masher and let them smush it all up while you get on with your life.

Step #4: Salad bar time!

I know, I know. You don’t win friends with salad. The trick is to make it as varied and delicious as possible, so you don’t feel sad about your life every time you pull out your lunch at work.

Make sure you have a selection of salad toppings that you love.

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