Rising Rooted is the philosophy that each day, we have the choice to root ourselves in a state of well-being so that we can rise feeling healthy, calm, and confident. Adequate nutrition is a root that runs deep because every cell in our body requires fuel to sustain, repair, and grow.
There is plenty of research backing the benefits of consuming vitamins and minerals, but the less talked about components found in plants are phytonutrients. Phytonutrients (also called phytochemicals) are chemical compounds that give plant foods their rich color, distinct taste, and smell. There are thousands of different phytocnutrients, but a few you might be familiar with include beta- carotene (found in orange/yellow foods like peppers and carrots), lycopene (found in red-shaded foods like watermelon or tomatoes), and chlorophyl (found in many green foods like celery, parsley, and spirulina).
When clients ask me the #1 thing they can do to better their health, my answer is two-fold…
First, get in the kitchen! No matter what foods you and your family choose, cooking your meals at home allows you to control the “unknown” variables of most restaurant foods: the amount of salt and sugar and also the the type of oil used. Preparing our own meals puts the power in our hands to select the ingredients used, prepare our food with safe practices, and choose our portion sizes!
Second… increase your intake of fruits and vegetables! It’s the old adage we’ve heard so many times before, but according to the CDC only one out of every 10 people get enough fruits and vegetables. As I mentioned before, plant foods give us so many healthy vitamins, minerals, and phytonutrients. These components contribute to every system in our bodies and can contribute to a strong immune system, glowing complexion, decreased pain or inflammation, and weight stabilization.
It’s no secret that breakfast is the hardest time of day to get fruit or vegetables in. We’re often in a rush, still half asleep, not yet hungry, or low on groceries. However… with a little bit of planning and a few simple ingredients, I can assure you it CAN be done! Here are a few of my favorite green breakfasts to get you started… just in time for St. Paddy’s Day! ☘️
Veggie-packed Breakfast Recipe Roundup
Nourish Move Love’s Spinach Banana Blender pancakes
I followed Lindsey’s recipe exactly, but added a handful of hemp seeds for added fiber and plant-based protein!
My Glow-to Smoothie topped with my FAVE granola!
Mini Broccoli Mushroom Quiches and/or Avocado Toast
Broccoli Mushroom Mini Quiches
• 12 eggs
• 2c chopped broccoli
• 1c chopped mushrooms
• olive oil (for sautéing)
Sauté vegetables in a pan with olive oil. In a large mixing bowl, beat eggs. Combine veggies with eggs and pour into a muffin tin. Bake at 350F for 40 minutes or until cooked throughout.
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