Kazakh beshbarmaq photo to the left by Nuriya
I grew up eating a lot of dishes that are heavily meat-based, like traditional Kazakh beshbarmaq. In university, I started cooking for myself and found that I didn’t have a lot of time to prepare food. I started relying on “quick and easy” recipes like pasta, stir-fry noodles, or sandwiches without really thinking about what I was eating. That’s why I’m challenging myself to diversify my diet by eating more veggies for a week!
To begin, I started by finding some yummy and easy-to-make recipes. Luckily, I’ve included my favourites below!
Baked Veggies
I love baked veggies, because they are so easy and delicious. I can just throw them in the oven and do other things while they’re cooking!
Step 1: Gather whatever veggies you want (or have) – my fav combo so far is broccoli, cauliflower, butternut squash and sweet potatoes!
Step 2: Mix the Wash them, chop them into slices, cubes, or chunks (whatever you like) and lay them on a baking tray.
Step 3: Add some oil and coat the veggies in your favorite spices – mine are just salt, pepper, paprika, and garlic powder.
Step 4: Bake them! I put them in at 350℉ for about 50 minutes. Check on them at the halfway mark (just to be sure they aren’t burning!). Gently poke the veggies with a fork to check if they’re done. If it’s soft, they are ready to eat!
Salad
Salads are a great way to eat more veggies by making them more fun & tasty! They also don’t require any cooking, so I can put one together in just 5-10 minutes!
Step 1: Slice up whatever vegetables you like – my favourite combo is tomatoes and cucumbers.
Step 2: Mix the sliced vegetables with some greens.
Step 3: Jazz it up! I like adding feta or bocconcini cheese to my salad.
tep 4: Drizzle some dressing (like balsamic vinegar or ranch) for a chef’s kiss salad.
Compared to the first day, I noticed that I am more mindful and intentional with what I am eating, which has made my meals more special and satisfying. I also noticed I feel more energized, which I have been loving!
Takeaways
Here are some tips I picked up during my week to help mindfully plan my diet:
- When I don’t know what to cook, I like to check out the vegetarian or vegan recipes that student-staff put on the walls in the Food Hub Market. They make recipe suggestions based on the groceries that are available – super handy!
- The Sprouts Community Fridge and UBC Food Bank are great places to turn to in a pinch. They have both fresh and non-perishable food available.
- Live in a UBC residence? Make a one-on-one appointment with a dietician on-campus for free! Live off campus, but still want to chat with a dietician? Free access is available via phone and email through 8-1-1.
- Want to get in some veggies, but don’t feel like cooking? Check out some of our favourite plant-based food options around campus!
What do you want us to try next? Let me know in the comments below.
