I bet there are vegans out there who are lucky enough to be surrounded by other vegans, or at least know some other vegans. And they probably had tofurkey for Thanksgiving with vegan stuffing and steamed vegetables and dinner rolls with vegan butter.
Well, that’s not how it happened for me.
Unfortunately, not a single other member of my family, my extended family, or even my partner’s extended family is so much as on a diet, let alone vegan. Same goes for my small group of friends. So this year, at my in-laws Thanksgiving feast this year there was only one thing on the entire menu that wasn’t either cooked in, slathered with, or dunked in some sort of animal product.
…and that was the dish that I brought…
So, this is what my thanksgiving meal looked like:
[This is a dessert plate, ya’ll.]
I roasted sweet potatoes and Brussels sprouts using only extra virgin olive oil, salt and pepper. [And I could only have a roll because my mother-in-law set aside one for me before they were all coated in melted butter.]
Everyone else ate turkey, green bean casserole, sweet potato casserole, mashed potatoes, stuffing, gravy, corn, ambrosia, and dinner rolls.
Dessert was obviously much worse, but I still got into the holiday spirit with my cinnamon glazed pecans.
Of course everyone else had pumpkin pie, apple pie, chocolate mousse pie, cupcakes, ice cream, and sugar cookies.
While it might sound like I missed out, in reality it felt really good not to stuff myself to the brim and then top it off with a round of desserts. I had everything I needed for a delicious thanksgiving meal: vegetables, bread, and my candied pecans for dessert. It was actually a really good holiday.
My Thanksgiving didn’t look like it has in years past, but I was totally okay with that.
I hope you all had a wonderful Thanksgiving with family or friends. And, despite the year it’s been, I hope everyone could recall all of the reasons we have to be thankful. For me, it was my health, my privilege, my sweet children, my partner and our exciting new adventure that is just beginning!
As promised in my last post [Simplifying Veganism], I’m back to talk about how I eat at restaurants as a vegan. There are already plenty of good resources out there that provide vegan restaurant lists and menu modifications for popular restaurants [like this list of Vegan Restaurant Options by PETA] so I won’t rehash specifics. [BUT, did you know that Olive Garden breadsticks are VEGAN?!? That’s not real butter, folks!!!! See? Being vegan ain’t that bad!]
Instead of specific lists or menu options, I just want to share how I go about figuring out what to eat at restaurants – something that might be considered a stressful experience for many people.
In order to eat vegan at restaurants, I follow a three-step plan, which goes as follows:
1. Plan ahead. This is rule number one for eating healthy in general, so I’ve been practicing this for years. Before I go to a restaurant, I look up the menu and make a choice before getting seated and seeing all the pictures of spinach and artichoke dips and bacon avocado burgers. If there aren’t any vegan menu items, I begin to look for ways I can alter meals to make them vegan. For instance, pizza usually becomes vegan by opting for no cheese, which may not sound like pizza, but is a super satisfying way to partake in family pizza night – and get your fill of vegetables. [My kids like my vegan pizza as well!]
[Side note: we LOVE making homemade pizzas and a while back we started making a salad pizza, which is basically just salad on top of baked pizza crust and it is DELICIOUS! Though I suspect it should technically be classified as a flatbread, it is a great way to feel like you are eating pizza, even when you’re not.]
2. Try to find a vegan-friendly restaurant. These little up-and-coming gems need our support, so if it’s in your power to choose the restaurant, go for the cute vegan shop on the corner. If you, like me, have nothing but Pizza Hut, Dairy Queen, and McDonalds at your disposal, then just move on to step number three.
3. Get Creative. One night my husband and I had a rare opportunity to go out without the kids [!!!!] and we wound up at Applebee’s. Turns out the only things that are vegan at Applebee’s are the French fries and the wedge salad [without the dressing, of course, which pretty much just makes it a wedge of lettuce]. So, I ate French fries.
Let’s clarify a common misconception while we’re on the topic. Being vegan does not equal healthy. Yes, it does avoid a lot of unhealthy foods, but there are still plenty of unhealthy foods available for vegans. For instance, sugar is vegan, margarine is vegan, skittles and starburst are vegan, French fries are vegan, Haagen Daz dairy-free ice cream is vegan and absolutely AMAZING, but also most definitely not healthy in the least. And did I mention, Olive Garden breadsticks are vegan?!? So clearly, vegan and healthful are not synonymous.
Now, back to the Applebee’s French fries…
That night, I learned a valuable lesson about the importance of steps one and two. However, I also learned that you can always find something vegan or ask for something to be made vegan.
Here are some of the ways I find vegan options at restaurants [organized by cuisine type]:
Soup and sandwich shops like Subway and Panera and Jimmy Johns are great for vegans. Pretty much every sandwich shop nowadays has a vegetarian option and usually all you have to do is ask for no cheese and you’ve got a vegan sandwich. Vegetable or bean soups are also usually vegan.
Mexican restaurants are really good choices because Mexican foods are easily made vegan by swapping beans for the meat and holding the cheese. I LOVE Mexican food and I am SO GLAD that I can go to pretty much any Mexican restaurant and order a vegan taco loaded with beans and vegetables and spicy salsa and guacamole mmmmm yum! And the chips are usually vegan too. [Always check, of course.]
Sushi and poke bowl restaurants like Poke Bros and Wok ‘n Fire have vegan California rolls or create your own options that can be easily made vegan.
Pretty much any pizza place as I’ve already mentioned can easily make a vegan pizza by holding the cheese. Most pizza places have vegan crusts and marinara.
Breakfast and brunch restaurants usually have oatmeal as a menu option and bagels are also usually vegan [pass on the cream cheese obviously].
[Another side note: pancakes and muffins and quick breads can very easily be made vegan and while my kids and partner are not vegan, it doesn’t hurt them to eat that way so I have switched all my baking over to vegan recipes – and, you may be surprised to hear that Brett has given glowing reviews of my vegan banana muffins calling them the best I’ve ever made! I’ve also switched my kids to almond or oat milk for cereal in the mornings – which they only get on weekends – because they can’t even tell a difference!]
American restaurants often have a veggie burger available, but if not, salads sans cheese and meat and with a vegan dressing is a good option. Also, there are typically vegetable sides that are vegan – plate of steamed broccoli, anyone?
Pasta and Italian restaurants are easy to eat at because noodles and marinara are typically vegan. Pass on the cheese and the meatballs, but enjoy a filling plate of spaghetti. Of course, I wouldn’t constitute that as a very healthy meal, but it is vegan. I love that Noodles and Company has started offering zoodles [spiralized zucchini noodles] in place of traditional spaghetti for the more health-conscious people like myself. I would much prefer a bowl of zucchini over a bowl of refined carbohydrates.
So, that’s my simple plan for eating vegan out [or, thanks to covid, ordering in].
Stay tuned for a post about what I eat at this years Thanksgiving gathering with my carnivorous in-laws.
When I first tried a vegan diet, about two years ago, I began by searching for vegan recipes on Pinterest. The results were disappointing – tofu nuggets, cauliflower Alfredo, eggplant lasagna, and vegan “crab” cakes. Turns out that a lot of the vegan food out there is just a creative twist on a classic. But I wanted to be vegan without having to go to the grocery store and fill my entire fridge with vegan versions of all the foods I used to eat. I didn’t want to eat processed foods that came packaged in a box or freezer bag.
I wanted to eat food that was simple and natural, not complex and unusual.
[Next week, I’ll be sharing how I’ve been managing to eat vegan while dining out – which originally seemed like such a daunting task I didn’t even want to go out to eat, but now I’ve come to enjoy the challenge – and the food.]
I’m still eating oatmeal every morning. I just love oatmeal! Ever since I took control of my health [twelve years ago now – sheesh!], I’ve been eating a quarter cup of oatmeal with fresh fruit and a teaspoon of brown sugar and cinnamon for nearly every breakfast. There are exceptions of course, but I have consumed A LOT of oatmeal. So this part of my diet has not changed.
Oatmeal is a great breakfast because in the morning your body needs a healthy carbohydrate for energy that also contains protein and is filling. Oatmeal checks all the boxes. The only risk with oatmeal is overdoing it with sugar or sweeteners, so adding fresh fruits [which are obviously also full of health benefits] sweetens oatmeal naturally.
I do keep on hand homemade oat milk or almond milk for my kids to have cereal [only on the weekends because, ya’ll, cereal is NOT real food] or to make vegan banana muffins or vegan pancakes – none of which are particularly healthy due to the high sugar content, but at least there are some other options for special occasions.
You could get all funky and make vegan sweet potatoes and black bean breakfast burritos…but who has that kind of energy in the morning???
I’m still eating a salad every day for lunch. The only exception is when I eat leftovers.
This is pretty self-explanatory, but I’ll tell you why I [nearly] always eat a salad for lunch: because eating raw vegetables is super important and the easiest way to eat raw vegetables is in a salad.
I always start with a green [romaine, spinach, kale, and butter lettuce are my favorites] and then pile on all the vegetables I have in my fridge [carrots, peppers, onions, cucumbers, tomatoes, capers, olives, etc].
Salads are a great way to load up on a variety of fresh vegetables; however, they are often soaked in sugary dressings which turn what would be a healthy meal into a calorie bomb. [Side note: in restaurants, I always order a vegan dressing on the side and skip the meat, croutons, tortilla strips, cheese, etc.] At home, I always make my own salad dressing which, at its simplest, can be a squeeze of fresh lemon juice or, if I’m feeling fancy, a homemade vinaigrette. But I usually just drizzle some olive oil and vinegar and call it a day.
Here’s where things get a little…shall we say, weird.
This is a vegan skillet that Brett made using rice, apples, onions, Swiss chard, and some seasonings. He stuffed it into roasted delicata squashes. If this sounds strange to you, it did to me too, but it was delicious. That night, the whole family was vegan and I think we should get bonus points because not a single food was processed.
The next night my family had pasta with a store bought sauce that was not vegan, so I set aside some noodles to have with vegan butter. Store-bought noodles are typically vegan, but highly processed and containing very little nutrition, so I typically avoid them altogether – except in rare instances like this. I also had leftover sautéed vegetables [zucchini, peppers, onions, corn].
A very common meal in our home [about once a week] is grilled chicken with rice and vegetables. I make this meal vegan by not eating the chicken. Again, no processed food, just simple, from-the-earth ingredients, cooked and slightly seasoned.
Vegetable soup is of course a staple, both for the healthful and heartiness of it, and for the waste-saving benefits since we just throw any leftover vegetables into a pot with water. I like to top mine with some hot sauce [ok, a lot of hot sauce]. In this meal, the only thing processed is the hot sauce [which, by the way, I am dying to make myself].
We usually have sourdough bread as a side with all of our soups. [Thank goodness most bread is vegan!!!]
This homemade squash soup, made by Brett, is my FAVORITE! Some recipes call for a cream, but not Brett’s soup. This soup is made with onions, carrots, apples and squash [butternut, acorn, or delicata all work]. Mmm mmm good! Sometimes if we are really lucky, Brett will make homemade croutons out of the ends of my homemade bread. TO DIE FOR!
[It’s a good thing it’s fall so my obsession with soup is not as strange as when I’m writing about it in July.]
Four bean vegetable soup. [I warned you that I’m obsessed with soups.] Beans are a big staple of a vegan diet. They are great in soups, in tacos, in burger patties, in brownies, in dips, in chili, in a bowl with salt and a dash of hot sauce [ok, a lot of hot sauce!].
This terrible photo is of a burrito bowl…of sorts. Rice, beans, peppers, onions, tomatoes, lettuce and – you guessed it! – hot sauce.
Honestly, if you’re going vegan I sincerely hope you like hot sauce because it is the best replacement for cheese. Of course, Brett would argue that it is a great addition to cheese, but if I can’t have cheese, I’ll just take the hot stuff.
[Fun fact: there are some health benefits to hot sauce. Hot sauce is supposedly an appetite suppressant and when eating spicy foods people tend to drink more water and therefore eat less! Hot sauce is also zero calories so a better alternative than mayo or ketchup – if you like things spicy!]
Last night I had roasted potatoes, sautéed green beans [my favorite] and leftover rice and beans.
You are probably beginning to notice a trend – lots of vegetables. In my opinion, the best way to be vegan is not with fancy “vegan” cheese or “vegan” burgers, but with all the foods that are naturally vegan: vegetables, fruits, legumes, grains, and nuts.
And tonight I ate zoodles with vegan marinara and veggie balls. Despite what I just said above, sometimes it’s nice to try a vegan alternative like beyond meat and tofurkey…why not? But, in general, I stick with foods in their natural form.
Well, I’m sure my meals [and my terrible photography] haven’t convinced anyone to become vegan. But, I bet Darin Olien will if you read his book, Superlife, which I just finished. This book is FANTASTIC and I highly recommend it for anyone truly interested in improving their health.
According to Darin, the key to healthy nutrition is eating a wide variety of whole foods from plant sources, and eating a large portion of it raw. I couldn’t agree more. My 10+ years of searching for the healthiest lifestyle habits have led me here: to veganism. And it’s not as hard as it may seem.
Next week, I’ll be posting some strategies for vegan eating at restaurants. Truthfully, there has never been a better time to be a vegan!
My first experience with a vegan diet was two years ago while I was breastfeeding my middle daughter. She was having terrible reflux issues and our pediatrician suggested trying no dairy or eggs. Since I was already eating a vegetarian diet, I suddenly became a vegan [and my [Nearly] Vegetable Only Diet was born].
The problem was that all vegan recipes either called for a vegan version of the standard ingredient OR strange ingredients I’d never even heard of, let alone had in my cupboard. If you’ve been a vegan for a while, you will likely be familiar with all of these things, but as a newcomer to that way of eating these ingredients were totally unfamiliar to me:
I had no idea at the time that cashews could become cheese, oats could make milk, quinoa could replace beef, black beans could make brownies, and avocados could transform into chocolate mousse.
Oh, the wonders of the vegan world!
But at the time, I just needed to eat something that wouldn’t make my baby sick. I didn’t have time to go down the rabbit hole of experimental vegan cooking OR go to the grocery store to stock my house with every vegan alternative.
And so was born a simple way to do plant-based, vegan meals – without a single specialty vegan product [no vegan butter, vegan mayo, vegan cheese, etc] or any of the fancy vegan ingredients that can only be found tucked away in the “international” aisle of your grocery store.
And even if you’re not vegan or vegetarian or even flexitarian, it is still smart, sustainable and healthful to reduce your consumption of animal-based foods. So, you may find these suggestions to be helpful as well.
I’m not here to provide recipes because I’m leaving that to the professionals. But what I DO want to do is inspire you to SIMPLIFY the food you eat. Eating healthy food is about taking whole foods in their original form, cooking and then consuming them. It doesn’t have to be complex. These meal ideas I’m going to share are just ways to take simple foods you would find in the produce section and make them into a nutritious and delicious meal.
So without further rambling, here are the simplest vegan meals.
Let’s start with a vegan breakfast – but, of course, I’m not opposed to the “breakfast for dinner” deal either. I LOVE breakfast. And oatmeal is most definitely my favorite breakfast.
If you are a cereal kind of person, then, yes, you could just swap your cows milk for a non-dairy milk alternative. But WHY when you could have a totally dairy free, incredibly healthy breakfast with so many possibilities you’ll never get bored of it??
Here is a secret: oatmeal DOES NOT need to be made with milk! I just add boiling water and let it sit for a minute or two then add my sweetener and toppings!
Oatmeal is the perfect breakfast because it is minimally processed and contains healthy carbohydrates, protein and lots of fiber. Top it with fresh fruit and you have a nutrient packed breakfast.
[My kids also love oatmeal! We eat it every morning – with the exception of rare, special occasions.]
Here are some of our favorite oatmeal varieties:
Chocolate and peanut butter
Cinnamon and raisins
Bananas and peanut butter
Fresh berries and maple syrup
Salads are totally misunderstood. People think of salads as bowls of lettuce drenched in sugary dressings to make them more palatable. But salads are DELICIOUS when done correctly.
Salad is not only about the greens. You can make a taco salad by adding salsa, black beans and corn. You can make a Greek salad [my personal favorite] by adding olives, artichokes, tomatoes and capers. You can make a classic salad by throwing in every vegetable you have in your house. You can add protein with quinoa or chickpeas. You can add fat with avocados and olive oil. You don’t even need a sugary, store-bought dressing – just toss your salad in fresh lemon juice, or make your own balsamic vinaigrette.
Salads are not just side dishes anymore! They can be a full, satisfying meal when you think outside the greens.
You’ve probably heard of “meatless Mondays” which are a good idea for everyone to implement because of the health and financial benefits of eating less meat. Years ago, when we started our own meatless Monday tradition, it was always Mexican because Mexican food is already full of so many wonderful whole foods – beans, rice, corn, peppers, avocados, tomatoes, lettuce, to name a few. Of course, a big part of Mexican cuisine is cheese, but it’s still delicious to top a burrito bowl with salsa and guacamole and – if you’re like me – a large amount of hot sauce.
Our vegan burrito bowls are delicious and so simple because I just use whatever we have on hand. If I’m feeling extra ambitious I can always turn these into tacos by making flour tortillas. Or we can throw everything into the crockpot with a jar of salsa and have Mexican chili. Or we can make tostadas. Or we can make loaded nachos. Really, Mexican cuisine has endless possibilities. But I prefer the simplest option: a burrito bowl with rice, beans, peppers and onions, salsa, avocado, and some hot sauce.
I’ve already written about my vegetable soup obsession here. I make soup about once a week and it is always different because I throw in whatever I have. I always use some vegetables but I also frequently include other delicious whole foods like beans, rice, potatoes, quinoa, etc. Homemade soup is about as simple as it gets and it doesn’t require any weird vegan stuff – just real, normal, plant-based food.
On soup day in my home, I throw everything in a pot with some water and let it simmer until dinner time.
Stir-frying was my very first cooking experience. When Brett and I first married, I LOATHED cooking and so we bought a lot of those frozen stir-fry meals until I finally got smart and realized that I could make them myself.
To this day, my favorite way to eat vegetables is sautéd in a skillet with some seasonings. I usually skip the sauces because they are typically full of sugar or sodium, but I occasionally create my own with something like honey and balsamic or lemon and capers. But just a seasoning blend is enough to turn ordinary vegetables into a delicious meal.
Sometimes we put the stir-fry over rice or quinoa. Sometimes we eat it plain. Sometimes we make vegetable fried rice! The best of both worlds!
It’s a “choose-your-own-adventure” sort of meal.
Make Any Meal Vegan
Additionally, you can make any meal plant-based by following these simple tips:
1. Cook with olive oil. Just leave out the butter. It is not necessary. I keep butter on hand for baking treats for my kids, but we don’t use it otherwise. There is no reason to go buy a vegan butter. Just cook with oil instead. It is a plant-based, healthier alternative.
2. Pass on the meat. No meal that I have ever heard of is made 100% of meat, so just eat everything else. If you are like me and live with a family member who simply MUST have meat, then go ahead and cook meat. You don’t have to eat it just because it is being offered.
3. Make some vegan Parmesan. No vegan cheese is exactly like the real thing, unfortunately [at least not that I’ve found yet], but vegan Parmesan is a good enough alternative if you are trying to avoid animal products. It is cashew based and you will have to pick up some nutritional yeast, but it’s a worthwhile investment and will make the transition to a cheese-less existence more palatable.
So, hopefully you are on your way to a healthier and more sustainable way of eating!
As promised, I have tracked my food for one week and am going to show you what my meals look like on my plant-based, no processed, mostly vegetable diet.
Let me tell you a story.
Yesterday, I was in the Panera drive-thru ordering three chocolate chip cookies for my kids [it was flu shot day], and the employee tells me that it is cheaper to buy four cookies than it is to buy three. So, of course, I order four cookies.
The problem is, I only have three kids who are old enough to eat cookies. I’m not sure what I was expecting to happen to the fourth cookie…
But I definitely ate it, despite telling myself that it could just sit there uneaten all day.
That cookie was 440 calories!!!! That is more than a THIRD of my total caloric goal FOR THE DAY! ONE COOKIE!
No wonder so many of us have trouble managing our weight.
So that brings me to the veggie diet.
The [Nearly] Vegetable-Only Diet
Some things I need to mention:
1. I am not pretending to be a dietician or nutritionist.
2. I aim for between 1,100-1,200 calories per day, which is less than I need because I am trying to lose weight. But I always eat when I am hungry and never eat less than 1,000 calories. This is also a CARB HEAVY diet.
3. There are some foods I eat that I don’t track such as some raw vegetables that have very little caloric value and I don’t measure and track the olive oil I use for cooking. So my total calorie amount is higher than what my tracker shows. [I didn’t take pictures of my snacks which varied and usually made up about 300 calories each day.]
4. I exercise every day – usually twice, sometimes three times…so this helps me with weight loss. [Hence, the large amount of carbs I eat.]
5. This is baby weight.
Ok, so here we go:
Brown rice, black beans, peppers and onions for dinner. 100% vegan and made from scratch. 👍🏻
Eggs with sweet potato and black bean hash for dinner. Otherwise, vegan and made from scratch.
Egg for lunch. Spaghetti squash with homemade tomato sauce for dinner. 👍🏻
A random assortment of vegetables for dinner. 100% vegan and made from scratch. 👍🏻
Grilled chicken with roasted Brussels sprouts, asparagus, and squash.
Vegetable frittata for lunch [made by Brett!!], and homemade vegetable stew for dinner. 👍🏻
Leftover sweet potato and black bean hash, with vegan Parmesan. 100% vegan whole foods made from scratch. 👍🏻
Before and After
I lost five pounds and I never went hungry.
As you can see, I like oatmeal for breakfast and salad for lunch. What can I say? I like routine.
Here is our family photo a week after Nora was born:
And here is me with the kids tonight before going out trick-or-treating:
[By the way, how adorable are these kids?!?]
And the week is over just in time to enjoy Halloween!
Now, it’s time to go eat some candy!
Confession: I definitely fall into the 44% category!
Last July, I posted about the diet I used to drop 20lbs of baby weight in a month.** This way of eating is simple and basically consists of no processed foods and mostly vegetables. [Read about it here.]
**As a personal trainer, I have to tell you that the recommended maximum for healthy weight loss is 1-2 pounds per week. My results were accelerated because it was weight gained in just a few months during pregnancy.
Well, I’ve had another baby since then, so it’s time to revisit the diet – because, folks, I gain 50-60lbs with each pregnancy!
And I am anxious to lose all that extra weight. [Of course – to all my postpartum ladies out there – no need to rush the weight loss after having a baby. Enjoy the cuddles, take lots of naps, and worry about your pant size later. But for me, after doing this four times in five years, I’m ready to lose this extra weight for good!]
So I’m back on the [nearly] vegetable-only diet to get back into my pre-pregnancy pants.
But this time, there are some modifications to make the weight loss more gradual and sustainable.
I am still not eating processed foods and I still eat mostly vegetables, but I occasionally eat eggs and lean meats in small portions. Still no dairy, which I still do not miss…except ice cream. [Time to buy that dairy-free Häagen Dazs ice cream again!]
Just like last time, I’m logging my meals and on Thursday I’ll will post what a week of eating this way looks like – just in time for me to binge on my kids Halloween candy.
[What can I say? We all have our vices…]
I may even share a before and after photo….[well, I’ve already shared the “before” photos.]
I was considering preparing eggplant as well, but I realized that the potatoes and squash provided plenty of food [there was even enough for leftovers].
I read an autobiography earlier this year called Kisses from Katie by a young woman who left her privileged American life to live in Uganda and love on the people in her village. One story she tells is how she was preparing beans for dinner for her family and she didn’t realize how long it takes to cook dried beans – but the story was a lesson for me that we are far too opinionated around here about what constitutes a meal.
They were eating beans for dinner. That’s it. Just beans. And here I am feeling like my meals have to contain at least five different food groups AND be beautifully presented.
Dinner doesn’t have to have courses, or side dishes, or any specific food group. It doesn’t have to be colorful, or appealing to look at, or come from a recipe. Dinner could just be food – preferable real, healthy food. And in our house tonight, dinner was just two vegetables that I cooked and we all ate until we were satisfied.
[The kids asked for seconds.]
What I love most about our new simple lifestyle is that our food is simple. The meals are simple. The preparation is simple. The ingredients are simple. And they are healthy.
There are many homes in America where a box of mac and cheese is a standard meal for the kids [and I’m not judging because I’ve definitely been there and done that]. But I almost felt guilty about what I fed my kids tonight, and it was literally just vegetables. It may not have been colorful or fancy or a lot of variety, but it was healthy and it was filling and it was tasty.
And it was from our CSA, which I love more and more.
Don’t get me wrong – there are nights when we have company and I pretend that I love to cook and prepare three-course meals and a home baked dessert. But most nights are simple.
Maybe not usually quite this simple…but pretty simple.
Yesterday was CSA pickup day at Rustic Road Farm, so our fridge is now stocked once again with farm fresh veggies!
I pulled tomatoes, cucumber, and green beans for lunch today.
[Side note: I have developed a deep and passionate love for fresh green beans now that I have stopped buying them canned or frozen. Even if the waste wasn’t an issue, I don’t think I would ever go back to packaged green beans.]
I steamed then sautéed the green beans [total of seven minutes] and drizzled the fresh cucumber and tomato slices with my homemade caper vinaigrette and VOILA!
Farm fresh lunch!
[Side note: there is no rule that says “salad” has to contain leafy greens or be in a bowl. I like to deconstruct my salads and basically use any veggies I have with a little oil and vinegar.]
My kids ate the same thing.
[They also ate peanut butter and jelly sandwiches, because 1) we are creatures of habit, and 2) I make the peanut butter, jam, and whole wheat bread from scratch, so it is a pretty healthy meal containing whole grains, fruit, and nuts – then with the addition of the vegetables, it is a well-balanced meal.]
Even my baby girl ate the veggies after her PBJ.
I’m very lucky that my kids love vegetables – but I don’t think it’s ALL luck. Here are some of the things I do to help my kids love vegetables:
1. I assume that they will like vegetables. I think we sometimes condition our kids to dislike vegetables by speaking of them negatively or not even offering them because we assume they won’t like them or forcing them to eat their vegetables in order to get a treat. I purposefully assume that they will like the vegetables. That is partly because I love vegetables. I think that vegetables are AWESOME, so why wouldn’t my kids like them??? Which brings us to number two:
2. I eat a lot of vegetables. I can’t expect my kids to want to eat them if I don’t. I even eat vegetables that I don’t like. I’m not a big fan of cucumbers, but turns out my daughter Evangeline loves them. Brett hates tomatoes, but all three of our kids LOVE them. I eat vegetables every day for lunch which has made my kids view salads as a totally normal meal. I frequently serve them a salad alongside their PBJ – and they always eat THE WHOLE THING. In fact, I started because they used to ask me for bites of my salad so much that there would barely be any left for me to eat so I started just making them their own. I don’t even give them ranch dressing [which, as we all know, is the child-approved way to eat salad]. I make theirs just like mine – with oil and vinegar.
3. I serve a wide variety and large quantity of vegetables. My kids typically eat mostly vegetables at mealtime. They eat a lot of different kinds. Each one of my kids has their own favorites, but they always eat a variety. I always offer at least two different vegetables – but usually more. This way, the meat [if I’m serving any] and starch become the side dishes and the vegetables become the star of the meal [which is the key to healthy eating, by the way].
4. I start them young and don’t stop. I think most people start their babies with vegetables, but eventually start mixing the vegetables with fruit and then slowly over time the vegetables become a smaller part of a kids diet, overtaken by cereal and yogurt and bread and meat and cheese and French fries…things that we typically eat more of as adults. It must be because I eat so many vegetables that I naturally just keep feeding my kids the same stuff I eat.
I can’t say for sure that these things are the only factors, but my kids will typically eat all the vegetables off their plates first and then have to be told to eat their meat.
Don’t get me wrong, they really like mac and cheese too. And tonight we are going to a ball game and they are going to be super excited to eat hotdogs. But, hopefully, overall, they are going to keeping loving their vegetables and being healthy eaters for the rest of their lives.
That’s every mom’s dream for their kids – that they be healthy – right?
As promised, I’ve been tracking my food. Honestly, it hasn’t gone as well as I had hoped. On Saturday I fell off the healthy eating bandwagon and I haven’t gotten quite back on yet. But that is real life. It has been an education for myself about my eating habits and I’ve learned a few interesting things about myself in the process:
1. Brett and I have gotten into a bad habit of having pizza delivered when we are hanging out late at night. This is both terrible for my health and our budget. I don’t even know why I get such pizza cravings when I KNOW it will literally make me sick for at least the whole next day and usually several days – not to mention it does not make baby JoElle feel well either.
2. I am an emotional eater. I can’t believe this is a revelation to me, but I was always under the impression that I’m not very emotional at all. For the last seven years, I have been channeling my emotions into physical activity [which is largely what has allowed me to become a long distance runner]. But, since having my third baby, I am not always able to dedicate two hours each morning to exercise – which really messes with my emotional balance – and results in late night snacking on things I wouldn’t ordinarily eat.
I’m making it sound worse than it is – but I am about to be totally honest about the things I consumed over the last few days.
First of all, I ate the same breakfast – [oatmeal with maple syrup and raisins] and the same lunch [cabbage and kale salad with oil and vinegar] each day, so I’m really only going to share what I had for dinner, unless it differed from above.
Wednesday, July 18th:
Zoodles [and Squoodles?] with Pesto
Spiralized zucchini and summer squash with homemade vegan pesto [kohlrabi leaves, garlic scapes, almonds, olive oil, and homemade vegan parmesan]
Thursday, July 19th:
Sautéed summer squash, cabbage, garlic scapes and onion, roasted cauliflower
For a snack I ate homemade cantaloupe bread.
[As someone who doesn’t love cantaloupe – the bread was AMAZING! Made just like banana bread, but with cantaloupe instead of bananas which made for a perfectly sweet and delicious quick bread that the whole family loved.]
Friday, July 20th:
Leftover sautéed cabbage and steamed broccoli
For a snack later that evening I ate roasted cauliflower and eggplant chips.
Saturday, July 21st:
So this is where the healthy eating derailed…
Brett and I were up at 5:15am to get our kids packed up and dropped off before running a half marathon.
My pre-race breakfast is always toast [in this case, homemade whole wheat bread] with [homemade] peanut butter, maple syrup and a banana.
After the run, I ate an apple and grapes and was still starving so we ordered bacon, egg, and cheese croissants at Dunkin’ Donuts and split a donut.
For dinner we had roasted sweet potatoes, black beans, and grilled corn in a sort of burrito bowl. I topped mine with onions, tomatoes, lettuce and hot sauce.
Which was great, BUT…
…then, we ordered pizza and cheese bread while we tiled the bathtub surround until 2:30am.
Sunday, July 22nd:
My kids we’re up at a shocking 5:30am and I had to take them all to work with me that morning so I ended up eating no breakfast and leftover pizza for lunch. For dinner Brett picked up sushi for me and a rotisserie chicken for the kids.
Monday, July 23rd:
Despite a good workout in the morning, I just couldn’t get back on the healthy bandwagon today. I had my usual oatmeal for breakfast, pretty much no lunch and Brett picked up wok n fire sushi rolls for dinner.
So, this week was supposed to be an “on” week for the veggie diet, but it didn’t really happen. I ate meat and seafood, cheese and breads, chocolate and [gasp] donuts. I don’t even like donuts!
Well, I guess this is healthy eating in real life!