Incorporating "plant-based diet" recipes into my diet

Injury/Nutrition

5 years ago 10/10/2018 9:58am EDT

How do you guys eat your vegetables? I have to get my intake up.

I used to eat broccoli raw 2-3 times a day and didn't feel any discomfort.

I am running roughly 9 miles a day (at night) and when I come home I have been eating a big salad with raw broccoli, raw beets, chicken, lettuce, carrots, onions, and tomatoes right before I go to sleep. The meal fills me up post-run but my stomach feels really bloated right after eating it and the morning after and it borderline hurts.

I'm assuming it is from the raw vegetables. It has been super uncomfortable, any advice how to prepare vegetables or recipes that are good for increasing the amount of vegetables I can eat?

Thanks

5 years ago 10/10/2018 10:23am EDT

re: eat vegetals

Virtually any method of cooking will make vegetables more digestible.

Nutritionally, steaming is probably the best option and can be as simple as putting difficult to digest vegetables (broccoli, beets, and carrots from your list) in a covered dish in the microwave for a couple minutes.

5 years ago 10/10/2018 11:32am EDT

re: Citizen Runner

Thanks for the reply, definitely will do.

I've heard good things about blanching vegetables, too, so I might want to give that a shot. I can't deal with the bloated feeling of eating that many raw vegetables in a day.

5 years ago 10/10/2018 11:36am EDT

re: eat vegetals

blanching, quick steaming (bamboo steamer) and quick roasting at super high temps (caramelizes the surface)

5 years ago 10/10/2018 11:49am EDT

re: veggie devourer

veggie devourer wrote:
blanching, quick steaming (bamboo steamer) and quick roasting at super high temps (caramelizes the surface)

Thank you. Any specific recipes you like?

5 years ago 10/10/2018 12:01pm EDT

re: eat vegetals

Roasted asparagus drizzled with balsalmic vinegar, olive oil and parmesean

Roasted shaved Brussel sprouts mixed with thyme and a drizzle of olive oil

Roast on high heat until you see the edges get brown and crisp

steamed anything works

Oh, and you can also put cut up veggies in tin foil and steam over an open flame

5 years ago 10/10/2018 7:09pm EDT

re: eat vegetals

steam your vegetables as desired. when they are nearly ready...

warm a little oil in a thick bottomed pan. see note 1.

add half an onion, chopped. saute the onion a couple minutes.

add 3 tomatoes, chopped. see note 2

cook for a few minutes on a medium heat, while stirring regularly.

use a little of the water from steaming the vegetables to adjust the consistency of the sauce, if required.

add steamed vegetables to the sauce. stir. turn off the heat. and put a lid on it. wait 5 minutes. enjoy.

note 1.

at this point you can add seeds if you use them. coriander seeds, mustard seeds, cumin seeds, crushed chillies, caraway seeds or whatever. you can also add crushed or chopped chillies, garlic and or ginger at this point, if you want.

note 2.

at this point you can add spices if you use them. chilli powder, cayenne, paprika, turmeric, coriander, cumin, curry powder, or whatever. you can also add the fresh garlic and or chillies at this point if you like.

using this basic method you can create a hundred different dishes.

cheers.

5 years ago 10/10/2018 7:37pm EDT

re: cotton shirt

The best method is to process it into a rib eye with a cow of some sort.

5 years ago 10/10/2018 9:27pm EDT

re: eat vegetals

Most vegetables are great in the oven with salt, pepper, herbs, and olive oil on a baking sheet with parchment paper.

Some vegetables you are not supposed to eat raw. I would wager broccoli is one of them.

Salad vegetables are great raw though. Greens, red onion, tomato, avocado, cucumber, etc.

Vegetables go great in ethnic foods: Asian stir fry, curry, paella, taco salad, etc.

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