Over the course of the last couple weeks I have developed strategies to make sure I get the nine cups of veggies, one teaspoon of minerals and four ounces of grass-fed meat or wild seafood a day. I thought I ate a lot of veggies before, but this much requires some planning on my part.
1. Start the day with a lot of produce and some seaweed.
This could be something like the breakfast skillet, or a smoothie. The video below is Dr. Wahls making a smoothie of 1 cup kale stems, 2 cups orange juice, 1/4 teaspoon of powdered kelp and a banana.
2. Soups are wonderful ways to fit in more vegetables and broth.
One cup bone broth counts for the day's mineral requirements. I like cabbage soup (must get this recipe up soon!), butternut beet soup, and beef mushroom and barley soup.
3. Salads feel more like a meal with a cooked component.
I've had a hard time thinking of a salad as a meal. However, they are an excellent way to eat the three cups of greens. I find that adding a cooked something gives a warm contrast to the cold leaves and makes the salad feel like it has more substance. Last night for dinner we had grilled wild salmon on a bed of lettuce and spinach with grated carrots, sliced radishes and warm pan roasted butternut squash with garlic. Another example would be the warm butternut and chickpea salad.
I just posted the recipe for the Sardine Avocado Citrus Salad which has sauteed onions and warm sardines. It's good, I promise and the sardines count towards the one serving of organ meat a week!
4. End the day with a sweet fruit smoothie.
Now I'm not saying I don't miss baked desserts or ice-cream but a smoothie is a nice way to make sure that you've got all the bright colors and have a little something sweet. The Wahls Diet includes three cups of bright colors per day; one cup of each of red, orange/yellow and blue/black.
I've taken to making a smoothie of frozen strawberries, peaches and blueberries with some 100% grape juice concentrate. I adjust the ratio of fruits to make sure I have gotten all my bright colors. Usually I am missing the blue/black so I make sure to add a full cup of blueberries.
5. Grain and sweet craving can be assuaged with granola and dark chocolate.
I'm not completely sure what Dr. Wahls thinks about dark chocolate, but I have seen cocoa powder in her recipes so I think as long as it is not sugary chocolate we are in the clear. I enjoy the granola recipe with a sprinkling of high quality dark chocolate. It tastes like a chocolate chip cookie. There you go. How do you make sure you eat well every day?
My other posts in this series:
Brain Food: Adopting the Wahls Diet
Brain Food: Breakfast Skillet Inspired by Dr. Wahls
Brain Food: Warm Butternut Chickpea Salad - Recipe
Brain Food: What I ate today on the Wahls Diet
Brain Food: Sardine Avocado Citrus Salad - Recipe
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