Crudités is the culinary term for raw vegetables. What does a whole food, nutrient rich diet mean? First, let’s focus on fruits and vegetables. You should eat 7-11 servings of fruits and vegetables a day. Ideally, 1/3 of your daily fruits and vegetables should be raw. This may seem like a lot but a little planning can make it easy.
How to eat 7-11 servings: plan to have a variety of vegetables in your refrigerator that you cut up into easy to grab servings. Feelfree to have with whole food dips like homemade ranch dressing (see below), guacamole, hummus, salsa or nut butters.
• start with 2 servings at breakfast, in your protein shake, or eggs
• lunch order extra side of vegetables, eat a salad or pack lots of vegetables
• snack on vegetables (with protein and a healthy fat to maximize vitamin absorption)
• dinner fill your plate 2/3 full with vegetables, a healthy fat and then add protein
Why fruits and vegetables are important: they provide us with vitamins, antioxidants, minerals, and fiber necessary for optimal health.
• antioxidants help rid the body of free radicals that cause damage in the body
• vitamins are necessary for chemical reactions and energy
• fiber helps eliminate toxins
• minerals are needed for bone health, proper cellular communication, nerve conduction, contracting and relax muscles, regulates tissue growth and maintain pH balance of the body
Ranch Salad Dressing
½ - ¾ cup whole milk yogurt or canned coconut milk
1 clove garlic
1 teaspoon dill
4 tablespoons olive oil
2 tablespoons parmesan cheese or nutritional yeast
Blend ingredients together in blender and serve. (Optional: sauté garlic in olive oil, cool, then add to dressing.) Store in the refrigerator for 1 week.