You know you’re supposed to eat your vegetables, but do you? The USDA recommends 2-3 cups of vegetables per day and yet 87 percent of Americans are not reaching this amount. WHOA!!! That’s why we’re doing a 28-Day Veggie Challenge to get you in check and up that veggie intake in a fun way!
But we know that choosing vegetables isn’t always the easiest choice. Believe us, we’ve been in your shoes; you make the smart decision to order vegetables as your side at a restaurant and what comes out is a pile of under-seasoned broccoli and cauliflower mush. Right then and there, you decide you hate vegetables. But we want to change that and show you that veggies can taste amazing!!
Why Eat Vegetables
It’s probably not a surprise to you that vegetables are full of nutrients, phytonutrients, antioxidants and key vitamins and minerals. They are known to reduce the risk of many chronic diseases and provide nutrition to support your overall health and maintenance of your body. They are low in fat, high in fiber, contain no cholesterol and add color and variety to your meals.
And hey, don’t be shy if you need to buy frozen vegetables at the grocery store due to cost or availability. Frozen can be just as nutritious as fresh and often easier to use.
How The Challenge Works
With a little time and effort, you can learn your favorite ways to make vegetables; it’s just takes a little commitment! Which is why we’re asking you to take this one month and choose to experiment with a different vegetable every day. We have loads of recipes on our site with all of the vegetables we include on the downloadable calendar so all you need to do is type your veggie into the search bar and pick your recipe!
All you have to do is click the below image and download our 28-day veggie calendar featuring a different vegetable for every day! Feel free to follow along exactly with the calendar or switch things up and choose a different vegetable based on what’s available or your preference; the point is just to eat and learn about a different vegetable each day!
Click below to sign up for our FREE #28DayVeggieChallenge and join thousands of others to challenge yourself and family to eat more veggies! Join in on the fun and get started on a healthier diet NOW!
And to get you started, here are a few of our favorite veggie recipes:
- 1 head cauliflower
- 1 cup panko bread crumbs
- 2 eggs beaten
- 3 shakes of Lowry’s seasoning salt (if you don’t have this you can use salt)
Sriracha Dipping Sauce
- 1 1/2 tablespoons mayo
- 1 1/2 tablespoon plain Greek yogurt
- 1 tablespoon sweet chili sauce
- 3/4 tablespoon sriracha
- 1/2 teaspoon honey
- Line a cookie sheet with parchment paper and pre-heat the oven to 400 degrees.
- Remove the core of the cauliflower and break off the cauliflower florets into bite size pieces.
- Dip each floret in the egg, roll in the panko crumbs, and place on the cookie sheet for baking.
- Once all the cauliflower is ready for baking sprinkle 3 shakes of Lowry’s seasoned salt or table salt on cauliflower (optional). Then place baking sheet in oven and cook for approximately 25 minutes or until golden brown.
- Add all the dipping sauce ingredients into a bowl and mix together.
- Once the cauliflower is done. Remove from the oven and drizzle sriracha dipping sauce over crispy cauliflower bites or serve on the side.
- 2/3 cup fat-free sour cream
- 1 tablespoon white wine vinegar
- 2 teaspoons lemon juice
- 1 teaspoon light brown sugar
- 1/8 teaspoon dried thyme
- 1 bulb fennel, peeled, cored, and thinly sliced
- 1 granny smith apple julienned
- 1 cup thinly sliced celery
- 1/4 yellow onion, thinly sliced
- In a mixing bowl, whisk together sour cream, white wine vinegar, lemon juice, brown sugar, and thyme to create a dressing.
- For best results: use a mandolin to thinly slice and julienne the vegetables for slaw.
- Place vegetables in a large serving bowl and pour dressing over top. Toss all to combine.
- Cover and refrigerate at least 30 minutes to combine flavors before serving.
- 3 tablespoons olive oil
- 1.5 cups chopped red onion
- 2 large raw carrots minced (could use cuisenart or chopper)
- 3 cloves raw garlic minced
- 7 medium sized tomatoes chopped
- 2 cups raw kale chopped
- 1 can of garbanzo beans rinsed
- 10 basil leaves chopped fine
- 2 tablespoons tomato paste
- 3 cups chicken stock
- 1 teaspoon crushed red pepper
- 1 teaspoon dried rosemary crushed
- 3 teaspoons salt, or to taste
- 1 teaspoon sugar
- 1 teaspoon black pepper
- 8 tablespoons heavy cream
- In a large stock pot heat olive oil on medium/high heat then add carrots, and onions cooking 10-12 minutes, add garlic and cook an additional 2 minutes.
- Add in tomatoes, sugar, chicken stock, tomato paste, crushed red pepper, rosemary, salt, black pepper, garbanzo beans, kale, and the majority of the chopped basil (reserve 2 tbsp basil for garnish).
- Bring all ingredients to a boil & then simmer uncovered for 40 minutes.
- Add in the cream as your last step and cook an additional 5 minutes on low.
- If the soup is to thick for your taste add in 1-2 cups water to thin out soup.
- Serve into soup bowl and garnish with basil.
- 1 cup quinoa
- 3 beets, cleaned and washed
- 1 tablespoon olive oil
- Sprinkle of salt
- 2 cups arugula
- 1/4 cup red onion
- 1 large orange, segmented
- 1/2 cup candied pecans
- 2 tablespoons apple cider vinegar
- 1/4 cup cup olive oil
- 1/4 orange, juiced
- Cook quinoa according to package instructions and allow to cool.
- Preheat oven to 350.
- Place scrubbed beets on a foil lined baking sheet and season with salt and olive oil. Cover with an additional piece of foil and crimp the edges. Bake for 45 minutes or until tender.
- When beets are cooked and cool enough to handle, quarter the beets and cut each quarter into bite size wedges.
- In a large bowl, combine cooled quinoa, arugula, beets and red onion.
- Cut 1 large orange into 4 parts and reserve 1 quarter for dressing. Pull apart remaining 3/4 orange into bite-size segments and add to salad bowl.
- Mix dressing ingredients with juice from reserved orange and toss over salad. Top with candied pecans.
- 1 bag brussels sprouts, washed and cut in halves or quarters depending on size
- 1 or 2 tablespoon coconut oil
- 1/2 teaspoon garlic
- Juice of a half a lemon
- A few good shakes of balsamic vinegar
- 1 1/2 teaspoon rosemary
- 1 1/2 teaspoon agave nectar
- Salt and pepper, to taste
- Preheat the oven to 425 degrees.
- For those of you who haven’t worked with coconut oil, it is solid at room temperature. You will have to scoop out your table spoons and throw it in the microwave for about 20-30 seconds.
- Once your oil is liquified, add in all remaining ingredients then toss the sauce in with the brussels.
- Grease your baking sheet with a bit of coconut oil and bake them for 15 minutes.
- Give them a little flip and put them back in the oven for another 8-10 minutes.
Things You Should Know
Alright, a little real talk. If you’re not used to eating vegetables in larger quantities or on a regular basis, your body may have a few side effects you’re not used to:
- If you’re eating raw cruciferous veggies (such as broccoli, cabbage, Brussels sprouts or bok choy), you may notice some increased gas. The best way to avoid this is to start with a small amount or to cook the vegetable.
- Asparagus has a tendency to make your pee smell a little off. It’s normal and will pass within 24 hours.
- If you’ve ever worked with beets, you know they can stain your fingers or other surfaces you may be working on. Well, the same can happen with your bowels, so don’t be alarmed if you see a little red/purple!
Can’t wait to hear about how all of you are including more vegetables into your diet!
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