Beth Says: Despite the well-known fact that daily vegetables are an absolute necessity for good health, most Americans are still not eating enough, if any, of these super plant foods!

According to the CDC, vegetable consumption averages only about 1.6 times per day among adults. Of course, "average" means that some are eating more and some less - so we can assume some adults are still eating no vegetables. 

Where do YOU stand with vegetables?  I hope you are far better than average!

Most of us can certainly improve, and if you need help in this department, check out the recipes posted here, plus consider getting my book, The Healing Power of Whole Foods, Revised 2nd Edition, to discover important facts on buying and preparing vegetables - plus many more recipes!

The important thing is - just get started and gradually increase the number of colorful veggies you eat every day - cooked and raw both count!

Please don't neglect beginning your own personal Nutrition Mission! Don't wait until you have been diagnosed with a degenerative or life-threatening disease. It's much easier to prevent disease than it is to reverse them, although both are certainly possible!


This method of cooking may be used for any vegetable that can be sautéed and tastes good seasoned with garlic. This includes greens, summer squash, green beans, sweet peppers, or a combination of vegetables. I’ve written the recipe using raw spinach – yum!!

  • 2 tsp coconut oil
  • 1 lb fresh spinach, coarsely chopped
  • 2 tsp natural soy sauce (tamari or shoyu)         
  • 2  to 4 medium or large garlic cloves, minced

Heat coconut oil in a medium-size skillet over medium-high heat (or use a wok if you have one). Add spinach and soy sauce, and stir-fry for about 3 minutes. Turn off heat, add minced garlic, stir and cover skillet or wok for 1 or 2 minutes before serving. Serves 3 or 4. 

Variations: Substitute the following individual vegetables or groups of vegetables for the spinach:

  • 1 C each of these: broccoli florets, cut cauliflower, sliced zucchini, & sliced yellow squash
  • 1 medium onion, sliced + 1 tsp dried thyme + ½ tsp dried oregano (start sautéing these first); 4 C sliced zucchini (add after onions are tender); cook until zucchini are tender, add minced garlic and finish as described above.