20 Veggie Challenge

20 Veggie Challenge Improving our gut microbiomes by introducing more plant-based foods into our diet

07/16/2024

I’ve always enjoyed making my own yogurt - normally in the InstantPot or Ninja. But today I’m making a special yogurt - one that will function as a natural antibiotic to help restore the normal function of the small intestine and rid it of overgrowth of the”bad” bugs. Did you know that you can use bacteria to fight other bacteria??

Because this yogurt requires a lower temperature and a longer time to allow the desired bacteria to flourish, I needed to use my sous vide to make this. This recipe comes from the book, Super Gut, by Dr. William Davis - a book I highly recommend! (PS: don’t mind the typo on the video where sous vide was spelled wrong! I blame fat fingers on that one!)

07/16/2024

I can’t believe it’s only been 2 months since I created the 20 Veggie Challenge - it feels so much a part of our life now, it’s like we’ve always been doing it! That said, I’ve had some pretty big wins in just two months. Have you made any changes? Share them here!

This sticky chicken was so yummy and comforting on yet another stormy ⛈️ night! I served it with a 6 veggie salad so we ...
07/16/2024

This sticky chicken was so yummy and comforting on yet another stormy ⛈️ night! I served it with a 6 veggie salad so we could make sure to start the week strong! 💪🏼

To make: I cut 5 chicken tenderloins into bite sized pieces and coated them in corn starch (I’m not eating flour, but you could use flour if you prefer), salt, pepper, garlic powder, and ginger.

I cooked them in a pan with olive oil until they were cooked through.

I threw some broccoli on top of the chicken and added a cup of chopped fresh pineapple before adding a mixture of: 1/4 cup olive oil, 1 T toasted sesame oil, 3 T soy sauce, 1 T gojuchang, 2 T minced garlic, and 1/2 cup honey.

I stirred this around until everything was well coated and then let it summer until the broccoli was wilted but still firm.

I removed everything but the sauce from the pan and turned the heat up to let the sauce thicken for about 3-4 mins. I poured the thickened sauce over the chicken mixture and served with rice. Delish!

(This was enough to feed Mike and me plus a round of leftovers.)

07/11/2024

My niece, Brianna, reminded me how much I love chia pudding! Conveniently, chia seeds are packed with prebiotic fiber, something that helps the good bacteria in our gut!

Chia pudding is super easy to make and only requires four ingredients. I made this batch with oat milk, but I’m thinking I’ll make the next batch with some homemade cashew milk (and I’ll show you how easy it is to make your own milk alternatives in the process).

When the pudding is ready the following morning, you can eat it by itself or add your favorite toppings like fruits or nuts.

07/03/2024

Independence Day is one of my favorite holidays. We have a huge parade in town that we walk to, then many of our extended family members mosey over to our house during the day to hang out on the deck before we go back uptown for fireworks at night. What are your traditions?

This year, in addition to the usual grilled fare, I wanted to make sure my guests could see that it’s possible to eat 20 different veggies and a total of 30 different plant-based foods in a single day! Here’s the part of my menu that will ensure they get there if they try at least one bite of everything!

06/10/2024

Started the week off strong with FIVE vegetables in this root mash alone! Heres how I made it, but you can sub any other root vegetables as you like. Thanks to my friend, for the suggestion!














06/06/2024

Stir fry is a great way to get lots of veggies in. This one has 12 different veggies! What else would you add??















06/06/2024

Making rice in the InstantPot (or other pressure cooker) is so easy even Mike does it when I’m not home! Our favorites are jasmine and basmati rice - here I’m making jasmine to accompany our Asian stir-fry for dinner this evening.

Instant Pot















06/01/2024

Making some sweet potatoes in the Instant Pot to get ready for some sweet potato-based brownies later! (Make sure to stay tuned for that video!)















05/31/2024

OMG y’all - this is not only the best SALAD I’ve ever made, it might be one of the best MEALS I’ve ever made. This was insanely delicious! Here’s what I included: romaine, spinach, chickpeas, rotisserie chicken, cucumber, red onion, avocado, pine nuts, honey-glazed pecans (finely chopped), strawberries, and feta cheese. An apple would have been great in there too. I drizzled some balsamic vinaigrette on it and proceeded to eat the whole bowl like I’d never get another meal again!
















05/29/2024

Is it possible to stay on the challenge when traveling? Two weeks of back to back travel and my answer is decidedly YES!













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