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🍿One Small Change at a Time 🍿
Published: Tue, 01/23/24
It's the rituals - big and small - that allow us to connect with all the love behind us, and all the love yet to come.
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"Indulge in the simplest pleasures of the table, for they hold the key to a life well-lived." |
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🍿One Small Change at a Time 🍿 ~A Few Words From Susan~ |
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One of my favorite business books is "Atomic Habits", which teaches how to make small changes that build to big results. While I was introduced to it at a business seminar by my friend Josh Beechcraft, I've found that its lessons help me to improve my everyday life.
For example, one of my dietary downfalls is late afternoon snacking. I would reach for cheese and crackers and consume a whole bunch of calories before I had even realized it. I swapped the cheese and crackers for popcorn (unbuttered, made myself in the microwave in my Cestari popper), and got the savory taste I was craving with fewer calories and the fiber benefits of whole grains.
In this newsletter, I've created a video featuring some whole grains that are easy to swap into your diet, and am enclosing a 20% off coupon code for the Cestari popper , in case either of those swaps would work for you!
Best, Susan |
Trivia Question❓What percentage of your plate should be filled with fruits and vegetables according to the USDA? Answer at the bottom of the newsletter |
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Video: One Change at a Time |
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Tip of the Day |
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Instead of using regular white pasta, switch to whole wheat pasta in your favorite recipes.
You'll get the same delicious flavors with added fiber and nutrients. |
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7 Ways to Eat More Vegetables |
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The creative use of vegetables in your meals adds flavor in addition to nutritional value. Here are some straightforward methods to incorporate more vegetables into your family's routine. Roasting: Toss cauliflower, cherry tomatoes, and bell peppers with olive oil, salt, and pepper, then roast until they turn golden. It's a great side dish or a light meal. Zoodles: Use a spiralizer or vegetable peeler to turn zucchini into noodle-like strands, sauté with garlic and olive oil, and top with basil and Parmesan for a low-carb pasta alternative. Stuffed Bell Peppers: Mix tofu with mushrooms, carrots, and spinach. Season, stuff peppers, and bake until tender and flavorful. Cauliflower Mash: Steam cauliflower, then blend with a bit of butter, garlic, and cream for a creamy side dish with fewer carbs. Stir-Fry: Stir-fry bell peppers, broccoli, snap peas, and carrots with ginger, garlic, and a soy sauce-based sauce. Serve over rice or noodles for a quick meal. Smoothies: Blend spinach, kale, or avocado with fruits, yogurt, and honey for a nutritious beverage. Vegetable-Based Sauces: Puree tomatoes, bell peppers, and onions, then simmer with garlic and herbs for a flavorful pasta sauce. Vegetables add flavor, color, and vitality to your dishes. Enjoying meals that are not only good for you, but that taste good is a way to enhance the bonds formed around the dining table with family and friends.
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Special Offer for Newsletter Subscribers |
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Save 20% on Cestari's Popcorn Popper! No oil or butter neeeded for homemade popcorn in under 2 minutes. Save 20% with code POPCORNPOP through January 30 at the Cestari store on Amazon
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Readers Hidden Vegetable Secrets |
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Sarah from Texas
offers, "I've found a sneaky way to add more veggies to our meals. Instead of regular pizza dough, I use cauliflower crust. My family
doesn't even notice the difference, and we all get an extra serving of vegetables with our favorite pizza toppings."
Mike from California shares, "My kids used to be picky eaters when it came to vegetables. Now, I blend spinach or kale into our morning smoothies. They love the fruity taste, and I love knowing they're getting their greens without any fuss."
Emily from New York says, "In our house, we've started making 'hidden veggie' pasta sauce. I puree carrots, zucchini, and bell peppers and mix them into our regular tomato sauce. It adds extra nutrients to our spaghetti and meatballs, and my family doesn't even notice the veggies."
Mark from Florida shares, "I've been making vegetable-packed omelets for brunch. I chop up mushrooms, onions, spinach, and bell peppers and fold them into the eggs. It's a tasty way to start the day with a dose of vegetables."
Lisa from Illinois reveals, "I sneak vegetables into our favorite comfort food - mac and cheese. I blend butternut squash or cauliflower into the cheese sauce. It gives the mac and cheese a creamy texture and a hint of sweetness, plus a nutritious boost."
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💡 Answer to Trivia Question: 50% or half of your plate should be filled with fruits and vegetables according to the USDA. |
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