CHALLENGE
February 2024
Fist Full of Veggies
Veggies provide essential nutrients that our bodies need to heal and perform at their best!
This month's challenge focuses on increasing your daily intake of fresh veggies based on servings per day.
An easy guide to determining a serving is to look at your fist. The average fist represents about 1 cup. A serving of raw veggies is considered to be 1 cup (or one fist worth). A serving of cooked veggies is about 1/2 to 3/4 cup (or a heaping palm full).
Leafy greens (like spinach or kale) are the only exception, as they tend to shrink significantly when cooked. 2 cups raw leafy greens will cook down to 1 serving.
A few great ways to get in your servings are:
Raw veggies eaten alone or dipped in ranch
Raw veggies combined to make a salad
Diced and roasted veggies as a side dish
Multiple veggies combined in a stir fry
Whole baked veggies like sweet potatoes
Raw veggies added to protein shakes
Select a Challenge Level below and get started!
BEGINNER LEVEL
Consume at least 2 servings of fresh veggies each day for the first 2 weeks.
(White potatoes DO NOT COUNT.. this means French fries, hash browns, mashed potatoes, etc. And no.. Ketchup doesn’t count as a vegetable either lol)
Increase to 3 servings per day in weeks 3 and 4.
INTERMEDIATE LEVEL
Consume at least 4 servings of fresh veggies each day for the first 2 weeks.
(Same rules apply to you: white potatoes and ketchup don't count)
Increase to 5-6 servings per day in weeks 3 and 4. A great way to get in more servings is by swapping a meal for a veggie protein shake. Check out our article on that here.
ADVANCED LEVEL
Consume at least 5 servings of fresh veggies each day for the first 2 weeks.
(You know the drill: white potatoes and ketchup don't count.)
Increase to 7 servings per day in weeks 3 and 4. Get creative with it! A veggie protein shake for breakfast with 2-3 servings, a large salad for lunch (2-3 servings), a serving of raw veggies for a mid-day snack, and steak with 2 veggie sides or a veggie heavy soup for dinner.
BONUS CHALLENGE
Each week, try one new veggie that you've never tried before!
These are some of our favorites that most haven’t tried but are easily available in most grocery stores!
Parsnips: a root vegetable similar to carrots that pack a mild but hearty flavor. Great diced and baked until tender and crispy or thrown into soups and stews!
Spaghetti Squash: This veggie is a great replacement for pasta! Simply slice in half lengthwise, scoop out the seeds and ribbing, drizzle with avocado oil, and sprinkle with salt and pepper. Place cut side down on a baking sheet and use a fork to poke a few holes. Roast at 400*F for 45-55 minutes or until the insides are fork tender. When cooled, use a fork to scrape the ‘noodles’ from the squash.
Beets: This stunning bright red veggie is packed full of nutrients and has a rich, earthy flavor. A few slices of beet can be a great addition to a smoothie, or peeled, diced, and added to stews and soups (like our Everything Soup!)
Jicama: This veggie is commonly used in Mexican cuisine, but is commonly available in the US. Jicamas' mild flavor and crunchy texture make it ideal for many executions. Jicama can be sliced and eaten like an apple, diced or shredded into salads, or baked/fried like French fries!
Butternut Squash: This veggie may have a tough exterior, but inside its slightly sweet, hearty flavor is well worth the arm workout needed to cut it. After removing the outer layer, butternut squash can be slice into rounds, diced and roasted, or thrown into stews and chilis (like our Creamy Pumpkin Chili!) Make sure to remove at least 1/4 inch from the exterior to get past the rind, and remove the seeds from the center just as you would for a watermelon or spaghetti squash.
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