We all know that we need to add more vegetables to our diet.

Not just for our brains - but for our guts, losing inflammation, weight loss - you name it and vegetables are here for it.

But it can be hard to add more.

Especially with how food today is designed to have us craving processed junk, many of you reading this just may not think about or like vegetables all that much.

So here are 2 of my favorite ways to add more vegetables in.

1. The easiest way to do so is to JUST BUY THEM.

This sounds stupid to say but stay with me. By simply having them in your house it gives you two options.

1 - Make the vegetables for meals.

2 - let them go bad and waste the money

But I realize that not everyone really knows how to cook vegetables so lets go there. I cook nearly every veggie that I eat 1 way: blanch then sautee

Blanching them in the pan first makes them cook way faster and then allows for a much better cook and sear when you add the oil in. Lets take brussel sprouts for example.

I add the brussels to the pan, add a bit of water and cover on medium heat. Let sit for 3-4 minutes and come back and voila - they are already soft. Once the water is gone I then will add my olive or avocado oil and the spices and in maybe 6-7 minutes they are done and perfectly cooked.

The thing is - I do this with every veggie I ever make. Broccoli, red cabbage, brussels, snap peas, asparagus, you name it. It makes it so simple.

2. Another favorite that requires a little more thought - add them to a larger dish or blend them into a sauce.

The amount of times I have made a broccoli based sauce for my meals.. Or by simply adding a diced up version of some vegetable like bell pepper to my pasta sauce.

Or even baking chicken breast or salmon in a baking pan with brussel sprouts coated in oil in there too. Cook them into other things!

Blend them into sauces.

Dice them into ground beef.

Make it as simple as possible. Mixing them in also helps hide them for those of you who say you don’t like vegetables ( I am convinced that people who don’t like vegetables just have never had them cooked well).

You can see by these two tactics alone how you can easily add veggies into your life.

Now all you have to do? Add a few to your grocery list and bring them home for your fridge. The rest after that becomes easy.

And one day it may just become a habit 🤷

Happy Friday,

Tyler

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PS
My goal is to bring awareness and agency to you, to the world, about what is possible when preventing dementia and protecting your brain. I hope that shines through in all my content!