I've already mentioned that oatmeal and salads are excellent delivery systems (vehicles) for protein, iron, fiber, and more. Another great way to get the nutrients that you need and to squeeze several servings of fruits and veggies into one meal is by making a smoothie. I'm not talking about Jamba Juice (although I have a special place in my heart for JJ since the company started in San Luis Obispo, CA, where I went to college). I mean a homemade version that is lower in sugar and healthier.

Have you ever considered adding lettuce or other greens to your breakfast? Or drinking a salad? Yes, I know that sounds a little freaky if you haven't tried it before. If you've never had a "green smoothie", I challenge you to give it a try! It tastes great and you'll be getting a ton of fiber, antioxidants, and phytonutrients.

Here's a basic green smoothie recipe to get you started.

Beginner's Green Smoothie
Makes 1 large or 2 medium servings
1 orange, peeled and quartered
1 banana, peeled
2 cups raw spinach
1 serving of your favorite protein powder (I use Vega Smoothie Infusion)
~1/2 to 1 cup water (start with 1/2 cup and add more, if needed, to reach the consistency that you prefer)
1 cup ice
Agave nectar to taste (~ 1 Tbsp)

1. Place all ingredients in blender and blend until smooth.

If you are new to green smoothies and decide to try this, let me know how it goes!

Resources:
For additional recipes and to get some great ideas on what additions you can add to your smoothies (e.g. maca, chlorella, etc.), see these resources:

1. Others' recipes: The Green Monster Movement

2. A whole book of green smoothie recipes along with anecdotes from people who have experienced huge benefits from consuming them daily: Green for Life by Victoria Boutenko

3. Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life: Thrive by Brendan Brazier

I have a giant salad with lunch on most days. Like oatmeal, salad is a perfect vehicle for nutrition. I add all kinds of things to mine, such as: walnuts, pumpkin seeds, beans or lentils, tempeh or tofu, tons of veggies, apples, pears, and raisins or dried cranberries. From those additions I get iron, protein, fiber, and tons of disease-fighting, immune system-building nutrients. I never feel like taking a big nap after eating salad the way that I do after pasta or heavier foods. The salad that I'm eating this week is full of iron which will help me to keep my iron levels up while ramping my tri training.

In my bowl:
4 cups raw spinach
1/4 cup raw pumpkin seeds
1/3 cup lightly toasted walnuts, chopped
1/2 large apple, chopped

Dressing: Combine 1 1/2 Tbsp of toasted walnut or extra virgin olive oil with 1 Tbsp balsamic vinegar, a pinch of salt, and 1/4 tsp dijon mustard. Toss the salad with the dressing.

I should have added this toasted walnut oil to my recent discoveries list because it is delicious! I use it in salad dressings or toss it with my pasta dishes.

Note: As with all nut or seed oils, it is best not to use this one for cooking at high temperatures. Stick with cold foods or toss with your hot dishes after cooking for extra flavor.

Tip:
Aside from getting a great dose of vitamins, minerals, and antioxidants, eating lots of raw fruits and veggies will do amazing things for your skin! As you begin to add clean and unprocessed foods to your daily diet, you will see that your face will take on a healthy glow. Try adding a big salad to your lunch or dinner on most days. Eat the salad first if you will be having richer or heavier foods as well.