Veggies promote strong teeth.
Because oral health is connected to overall health, it is important to get natural nutrition. According to research, a well-balanced diet rich in fruits and vegetables may be able to prevent tooth decay and periodontal disease.
Edible nutrition is far superior to multivitamins.
Here you can see 15 recipes that you can cook with every meal. In 5 minutes (active time) or less!
Avocado - Cut and enjoy with toasts, crackers or chips.
Spinach - Wash and drain the spinach, boil enough water to cover spinach, cook for 1-2 minutes (until spinach is wilted), remove from heat, drain and toss on some butter, salt and lemon juice to taste. Great for any meal.
Broccoli - Buy pre-cut, wash. Toss with 1 clove of crushed garlic, 1 tbsp olive oil, salt, pepper. Sprinkle top with real fresh shredded parm, salt and pepper. Add to oven and bake at 400 degrees F for 15-20 minutes until florets are tender enough when pierced with a fork. Squeeze fresh lemon juice on top (optional)
Cauliflower - Buy frozen cauliflower rice and switch with your rice a few times a week.
Eggplant – Wash and slice. Arrange in a single layer on baking sheet and spray each slice with olive oil, salt and pepper. Roast for 20 minutes at 400 degrees F. To finish, you can top each slice with approximately 1 tbsp marinara sauce and mozzarella cheese, parm, oregano and red pepper flakes. Bake for another 5 to 10 minutes. You can also throw the leftovers into a pasta (or replace the pasta for you low-carb dieters)
Zucchini – You may also follow the same recipe as eggplant: Cut and roast with parm, you may also try adding other seasonings such as thyme, basil or garlic powder. You can throw the leftovers into a pasta (or replace the pasta for you low-carb dieters)
Cabbage - Keep pre-made coleslaw or kimchi. For a quick coleslaw dressing, whisk ½ cup mayonnaise, 2 tbsp sugar, 1 ½ tbsp lemon juice, 1 tbsp vinegar in a bowl until smooth and creamy. Salt and pepper to taste.
Squash - Make a few slashes on skin to allow air to escape and put it whole in the oven for 1.5 hrs. Throw it the oven at 350 degrees F for 1 hour to obtain caramelly delicious flavor. Keep in the fridge and add it to any meal.
Asparagus – Trim the ends of asparagus, toss with 1 ½ tbsp. olive oil, 1 clove crushed garlic, salt, and pepper to taste. Sprinkle with real fresh shredded parm and bake at 425 degrees F for about 15 minutes until spears are tender when pierced with a fork. Squeeze fresh lemon juice to serve.
Cucumber - Also a good one for salad or as an appetizer with salt or soy sauce or as a kimchi.
Artichoke – Spread some frozen artichoke hearts in a single layer and pop in the oven with butter, a few slices of garlic, salt and pepper to taste. You may choose to drizzle with olive oil instead of using butter. Roast at 400 degrees F for about 30 minutes, until lightly brown.
Kale - Buy pre-cut. Wash and thoroughly dry. Spread kale in a single layer and toss with 1 tbsp olive oil and salt to taste. Roast at 300 degrees F for 10 minutes. Rotate the pan and bake for another 15 minutes until kale reaches crispy texture but are not browned. Store extra and add to things.
Salad – Pre-make and split your salads into servings. Quick grab with any meal (even if someone else if cooking!)
Corn on the Cob - Bring water to a boil and turn off the fire. Drop in corn and leave it in there until you are ready to eat (at least 10 minutes).
Frozen Veggies - Go to Trader Joe’s or your favorite market and choose your favorite veggies. These are quick to prepare!
Here are some simple tips to easily prepare vegetables!
- Choose your favorite: Take a look at the vege list below and pick out the ones that you really like. This is important because you want to enjoy them so that they are part of the reward of eating.
- Buy them: Make a practice of going out and buying them at least once a week.
- Use preparation shortcuts: Start preparing them with the lazy cook's shortcuts below. We included our favorite delicious recipes to prepare them with 5 minutes or less active time. If you are cooking, make a habit to prepare a side of veggies.
- Cook in bulk and portion: To make sure you eat some veggies with EVERY meal without even having to wrestle with the existential crisis of cooking some veggies, just put them in a quick reachable container in the fridge (i.e. tupperware or ziplocs). You can prepare them for 3 days forward (write the date).