Chef Kait’s Weekly Fit Recipe: Varsity Veggies

When checking in on the nutrition intake of all my clients, the number one thing I end up recommending across the board is for people to eat more vegetables.

But what may seem like a simple fix (eat more? Yes please!) can seem daunting when you look at an average daily menu: toast for breakfast, sandwiches for lunch, rice cake for a snack and pasta for dinner … how can we get more veg in when so many of our meals are based around flour?

Depending on your carbohydrate and caloric needs, swapping those starchy staples for a veggie-based meal can be a great way to get healthier, lose weight and include more nutrients and fiber into your meals.

Here are five easy ways to take your veggies from side-dish to standout meal, PLUS check out a FANTASTIC recipe for spaghetti squash by TSC personal training client Dawn Cathcart who has lost 120 lbs and counting!

  1. Don’t be afraid to make vegetables your “whole dish” rather than your side. Put your typical stir-fry on its head by making it a veggie-based instead of rice-based meal. Instead of heaps of rice, fill up on a pile of veggies and protein tons of veggies with half a cup or less of the rice.
  2. Use a ‘spiralizer’ or mandolin to cut zucchini or summer squash into thin strips and serve as
  3. Roast root vegetables like carrots, beets and parsnips alongside roasted potatoes.
  4. Love mashed potatoes? Steam and mash cauliflower with your favorite spices to give the staple a run for it’s money.
  5. Use a collard green to wrap your sandwich ingredients instead of flour-based wrap.


Make this awesome spaghetti squash in place of any noodle-based dish, and make it Italian by pairing it with marinara and meatballs or Thai with grilled chicken and peanut sauce.


Cut in half, scoop out seeds, put it face down in a baking dish with 1/2 cup of water. Bake at 350 for about 35-45 minutes depending on the size of the squash. With about 10-15 minutes left to cook, flip them over, drizzle lightly with olive oil and salt and pepper. When done, you take a fork and it should easily shred into ‘spaghetti.’ If not, just put it back in for a few minutes. Super simple!

Originally published on the Tewksbury Sports Club Facebook page Feb. 27, 2015. Check out my #FitFoodieFriday posts every week at

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