Sunday: Welcome to Week 3!
Last week we focused on smoothies and this week we're going a little heartier, learning how to build a savory, balanced, and colorful plate.
Hopefully you’re starting to feel more confident in adding color and variety to your breakfasts and creative snacks! So let’s start to tackle the whole plate and focus on savory flavor.
Many of us have palates that favor sweet flavors (especially in the morning), which often makes including fruits, nuts, and seeds easier than more bold veggies, leafies, and bitter greens. Not to mention the long list of herbs and spices that can enhance our culinary experience, but we sometimes miss out on when we limit our flavor profiles.
The great news is, you’re already on your way! Like with breakfast veggies and smoothies, we’re going to continue to focus on abundance and new experiences using a colorful plate template (found in this week’s resources). As you work through this module, keep a few questions and thoughts in mind:
- What new foods outside of your routine can you try to introduce this week?
- Do you regularly use herbs and spices in your meals and snacks? (yes they count as color!)
This week we’ll also layer in tips on how to achieve balance, variety, and enhanced absorption in regards to macronutrients (think fats, protein, and carbohydrates) along with our focus on color.
To-Do
1. Read through your Sunday Resources.
This week your resources include:
- A guide on how to build colorful, balanced plate creations.
- A few balanced plate visuals to use as inspiration.
2. Plan Ahead.
Do your shopping and prep for the week to set yourself up for success.
Sunday (Week 3) Resources
How To Build a Balanced, Colorful, Savory Plate
Keep it simple and turn any combination of ingredients into an incredible (And satisfying) meal!
Many people mistake color for sweet fruits and Summer salads, Those are great, there’s no mistaking that! But to expand your options and sensory experience, let’s focus on maximizing your savory experience.
Here are 5 categories to help structure your colorful, savory plate:
- Protein
- Non-starchy, colorful vegetables
- Complex Carbs (whole grains, starchy and root veggies)
- Healthy fats
- Herbs & Spices
1. Start with 2 or more non-starchy veggies
- All sorts of lettuce (check out this article for ideas)
- Leafy greens (check out this article for some inspo)
- All the other colorful veggies like broccoli, cabbage, asparagus, okra, eggplant, peppers, garlic, onion... there's too many to list!
2. Complex Carbs chose or 1 or 2
These tend to get a bad reputation for being bitter, bland, or too “carby” – but in reality, prepared properly, they’re full of fiber and a long list of nutrients to keep you full and satisfied while adding to your rainbow intake!
- Whole grains like quinoa and rice
- Root & starchy veggies like potatoes, squashes, beets, carrots to name a few
3. Protein sources (1 serving of plant and animal sources)
- Poultry, beef, lamb pork etc...
- Eggs
- Fish and shellfish
- Legumes (beans and lentils with whole grains) especially tofu and soy beans
4. Healthy fats (we’re focusing on those with the most phytonutrient power)
- Olive oil
- Flax oil
- Avocados (guacamole counts!)
- Nuts
- Seeds
5. Herbs & Spices
People forget how powerful herbs and spices are – but you won’t!
- Herbaceous & earthy like basil, thyme, rosemary, oregano. tarragon, cilantro, mint
- Warm & aromatic spices, such as turmeric, ginger, cinnamon, cumin, clove, allspice, nutmeg, and coriander
- Hot & spicy like paprika, chili powder, cayenne
- Citrusy and zesty like lemon zest, lemongrass, sumac
- Savory and umami like garlic and onion powder, celery and mustard seed, fennel, caraway and miso paste