Veggies… the key to my success in Health Kwest

Disclaimer: This post is part of my participation in the Genghis Grill Health Kwest Challenge. #Healthkwest #GenghisGrillAd

I have made a lot of lifestyle changes over the last eleven days, but the biggest (and I think most productive) change has been my tremendous increase in vegetable consumption.

I’ve of course always known that veggies were good for me, but I tended to neglect them , emphasizing meat, cheese and carbs more. But in this contest I’ve learned that I can get the most “bang for my  buck” (calorie-wise) by loading up on veggies.

And this is especially true when building my bowls at GG. The easiest way to get to eat more (and still staying true to my diet) is to load up on veggies. So… I thought I would share some of my favorite veggies to go in stir fry, both at Genghis Grill and at home.

Peppers – At Genghis Grill I love to load my bowls up with peppers. Normally my GG location has strips of red and green bell pepper, as well as fresh sliced jalepenos.  At home, I normally use jarred red peppers (I think the brand is Marzettis) or I slice up fresh bell peppers. I also love to use canned green chile peppers (especially the ones from Hatch, New Mexico)

photo from Wikipedia
photo from Wikipedia

Peppers add some nice crunch but also have a good mix of savory and sour elements (and for jalepenos some heat too).

According to Wikipedia:

…peppers are rich sources of antioxidants and vitamin C. Compared to green peppers, red peppers have more vitamins and nutrients.The level of carotene, like lycopene, is nine times higher in red peppers. Red peppers have twice the vitamin C content of green peppers.


Bok Choy – also known as Chinese cabbage, is a great green veggie to add to bowls. I like it because you have the crunchy stalk part but also the softer and tasier leaves as well. Do remember though that it cooks down in the bowl, so it’s best to add a lot of it.

photo from wikipedia
photo from wikipedia

According to Wikipedia, Bok choy

contains a high amount of vitamin A per 4 oz. of serving – about 3500 IU. Bok choy also contains approximately 50 mg of vitamin C per 4 oz. serving.

Onions – I’m not a fan of raw onions but when cooked, onions add a wonderful sweet carmelization to the bowl as well as some savory umami elements (umami is the sixth sense, it is what makes meats and broths “meaty”).

photo from wikipedia
photo from wikipedia

According to Wikipedia, onions

Most onion cultivars are about 89% water, 4% sugar, 1% protein, 2% fibre and 0.1% fat. Onions contain low amounts of essential nutrients, are low in fats, and have an energy value of 166kJ (40 kcal) per 100 g (3.5 oz) serving. They contribute their flavor to savory dishes without raising caloric content appreciably.

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