Fraser: How to eat more vegetables

Raw and shredded, roasted and baked, sauteed and saucy

The best way to eat your vegetables? Baked, roasted, shredded, sautéed and sauced. Buddha Bowls, or what I like to call, “Glow Bowls” are an excellent way to mix match all your vegetables, cooked and raw, sauce them up and enjoy. Here’s a step by step system to enjoy a “Glow Bowl” with 4 simple ways to enjoy eating more vegetables.

1. Raw and Shredded. Fresh greens, shredded carrots, beets, and purple or green cabbage are delicious to add to a bowl with some cooked herbed quinoa. Be sure to salt the water when you prepare your quinoa to the point that it tastes like “tears” for extra flavor and if you really want to get fancy, cook your quinoa in coconut milk and add fresh chopped cilantro to the finished product for a coconut herbed quinoa.

2. Roasted and Bakes. Yams, sweet potatoes, beets and butternut squash. Even carrots and you’ll believe me when you taste it…. Cabbage is delicious roasted. Keep it simple by tossing in olive oil and sea salt and throw in the oven around 375F for around 45 minutes. Note, the smaller the pieces, the less roasting time.

3. Sauteed. This is a delicious way to add flavor to your glow bowl. Place a pan on the stove on medium heat and add a tablespoon of coconut oil. Sautee onions, garlic and even vegetables like zucchini or tomatoes. This is a perfect way to add spice and infuse flavor. Keep it simple with a little salt and pepper, or even drizzle an acid like tamari or lemon juice. Toss your satteed vegetables in with your raw and roasted mix with quinoa and prepare for sauce.

4. A sauce or dressing can be as simple as olive oil, lemon juice and sea salt. It doesn’t have to be complicated. But if you really want a delicious dressing give the Creamy Asian Dressing below a try and prepare your own “Glow Bowl”

Try making your own “Glow Bowl” with a cup of cooked quinoa as mentioned above, with some fresh herbs. Roast some yams and beets, or veggies of your choice and add some fresh shredded vegetables like carrots and purple cabbage. Finish off with some avocado slices and the dressing below.

CREAMY ASIAN “GLOW BOWL” DRESSING

Yields: 1 1/4 Cups Dressing (approximately 10x2oz portions)

1/2 Cup Tahini

¼ Cup Lime Juice

¼ Cup Tamari

¼ Cup Maple Syrup

1” Piece of Fresh Ginger Root

1/2 Cup Water for desired thickness

1. Blend in High Speed Blender

2. Serve on “Glow Bowl”

Kristin Fraser, BSc, is a holistic nutritionist and local freelance writer. She can be reached at kristin@somethingtochewon.ca.

Just Posted

Red Deer’s single parents and children at greatest risk of poverty, says report

Yet almost half of local low-income families are people living alone

Graffiti vandals strike Kerry Wood Nature Centre in Red Deer

Cleanup will be tricky at bird sanctuary

Foodgrains project is in the ground

Lacombe County farmers continue to help feed the hungry

Red Deer housing market sales down 6%

The Red Deer housing market remains flat, says a realtor. Alex Wilkinson… Continue reading

Stamp collectors from across Alberta will gather in Red Deer Saturday

Local philatelist wants to restart the Red Deer stamp club

Dogs and drugs don’t mix: Red Deer business wants to leave downtown after 18 years

One business owner is done with downtown Red Deer after 18 years.… Continue reading

Cast your votes for the Best of Red Deer

Nominations for the Best of Red Deer Readers’ Choice Awards are officially… Continue reading

Gardening: Adding a new dimension with water

A water feature, large or small, adds a whole new dimension to… Continue reading

Alberta throne speech promises changes to expand economy, end carbon tax

EDMONTON — The new Alberta government has set its first legislature sitting… Continue reading

Wider fire bans, off-highway vehicle restrictions in northern Alberta

The fire ban prohibiting campfires and unauthorized burning, and restricting the use… Continue reading

WestJet pilot injured by green laser light while approaching Orlando airport

A WestJet pilot flying from Newfoundland to Orlando International Airport had his… Continue reading

Canada hires firm to ship back garbage, will be done before end of June: McKenna

OTTAWA — Environment Minister Catherine McKenna says the Canadian trash that has… Continue reading

Newfoundland man pleads not guilty in case of skeleton stolen from graveyard

ST. JOHN’S, N.L. — A young Newfoundland man pleaded not guilty Wednesday… Continue reading

Canadians increasingly worried over boomers’ health bills, survey finds

CHARLOTTETOWN — Canadians are increasingly concerned about how to pay for the… Continue reading

Most Read