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Challenge Self-Care

Gentle Movement Reset: A 28-Day Non-Exercise Movement Challenge to Boost Well-Being

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A woman enjoying gentle outdoor movement at sunrise, representing simple non-exercise movement for wellbeing

Curious to find out what a 28-day Non-Exercise movement challenge is all about?

If you live with mobility issues, chronic pain, fatigue, or other health conditions, exercise can feel like a loaded word — or even impossible.
But movement — in all its gentle, creative forms — is a foundation for energy, healing, and happiness.

So how do you get the benefits of exercise when traditional workouts aren’t an option?

That’s the question I had to ask myself — and it led me to discover something called NEAT movement: all the small, everyday ways we move that quietly support our circulation, mood, and metabolism.

It turns out, the magic isn’t in the gym — it’s in the little things you already do (and the ones you forgot count).
Like pottering in the garden, dancing in the kitchen, stretching during the kettle boil, or chasing the cat off the sofa for the fifth time.

Whether you use a wheelchair, live with fatigue, or just haven’t found your rhythm yet, NEAT is about meeting your body where it is — and helping it move a little more freely, one small step (or stretch) at a time.

If you have a serious health condition, always read and discuss any self-care challenge with your health provider.

Save for later? ‘Jump to Recipe’ to save/print a summary of this challenge!

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What is NEAT Movement?

NEAT stands for Non-Exercise Activity Thermogenesis, or simply “non-exercise movement.”
It’s all the activity you do that isn’t formal exercise — walking to make tea, stretching, tidying, or fidgeting.

Our bodies were designed for small bursts of movement all day long.
But modern life keeps us sitting — working, driving, scrolling, watching — and even those who exercise a few times a week may still spend hours sedentary.

Researchers now say that sitting is the new smoking, with serious health effects over time.

The good news? You can reverse that trend — gently and simply — with small, regular movement.

The Benefits of Gentle Daily Movement

Even a little extra movement throughout your day can make a big difference.
Here are some of the key benefits of increasing your non-exercise movement:

  • Supports muscle recovery
  • Reduces stress and tension
  • Improves cardiovascular health
  • Helps control blood sugar levels
  • Reduces inflammation
  • Boosts mood and mental clarity
  • Burns calories naturally
  • Is gentle on joints and fatigue-friendly

Because it’s low-impact and energy-efficient, non-exercise movement is especially helpful for those managing chronic illness or fatigue.

Fun fact: around 70% of your energy fuels daily body functions, 10% goes to intense exercise, and the remaining 20% is available for NEAT movement. This challenge helps you make the most of that 20%!

Non-Exercise Movement Challenge

Before you Begin.

Take a moment to notice how active you are each day.
Maybe you move plenty on “good” days, but sit for long stretches on “bad” days.
Or perhaps you work out occasionally but spend most of the day sitting.

Wherever you’re starting from is perfectly fine — this challenge meets you there.

Tip!In this POST I share 65 Fun Non-Exercise Movement Ideas to Try For inspiration before you begin.

How to do the 28-day Non-Exercise Movement Challenge

Like any workout plan, this challenge gives you structure — but the focus is on small, realistic actions.

You can track time (minutes per day) or repetitions (reps).

Here’s how:

  1. Choose your movement(s) for the week or full 28 days.
  2. Plan how many minutes or reps you’ll do each day.
  3. Spread them throughout your day (5-minute bursts are great!).
  4. Track your progress daily.
  5. Increase gently each week.
  6. Celebrate at the end of 28 days!

Just like with regular exercise you need to set yourself a simple workout plan to follow.

See my example below.

Non-Exercise Movement Challenge

The real challenge here is being consistent – for 28-days. Don’t forget I have included FREE support such as a daily tracker for movement HERE.

Five Mini Challenges to Try

You can try one challenge each week or mix them depending on your energy.
They’re flexible — designed for “good days” and “bad days” alike.
By the end of 28 days, you’ll have built a powerful new movement habit!

Prefer a quick overview of this challenge? I’ve got you – ‘Jump to recipe’!

Jump to Recipe

Challenge 1 – Fidget more this week

Fidget More- boost wellbeing with 28 day non-exercise movement challenge

Fidgeting is a surprising hero of Non-exercise and is a perfect challenge for ‘bad’ days. Positive fidgeting can help stop or relieve bad habits and worry. Research Link.

Perfect for low-energy days. Even small fidgets (toe-tapping, shoulder rolls, finger tapping) count!
Try 5-minute “fidget breaks” during TV ads or while waiting for your tea to brew.

Challenge 2 – Stand more this week

stand more - boost wellbeing with 28-day non-Exercise Movement challenge

Standing burns nearly twice as many calories as sitting and boosts circulation.
Try to stand for one extra hour each day — perhaps during calls, reading, or watching videos.

Where can you stand more in daily life?

Challenge 3 – Active sitting challenge

Active sitting - boost ellbeing with 28-day non-Exercise Movement challenge

What if you can’t stand or walk and need to sit for hours at a time?

If standing or walking is tough, active sitting is ideal.
Set a timer for every hour you’re seated and do gentle seated movements for 5 minutes — shoulder rolls, leg lifts, side bends.

Start by aiming for 5 minutes at a time. If you know you sit for many hours each day, you might like to challenge yourself to 5 minutes of active sitting every hour.

Challenge 4 – Calf raises this week

Calf raises - boost wellbeing with 28-day non-exercise movement challenge

Your Calf is described as the ‘2nd heart’, it is that important to circulation in the lower part of your body! Calf raises are simple, effective, and can be done anywhere — seated, standing, or supported.

How to:

  1. Sit or stand with feet flat.
  2. Lift heels off the floor, pause, then lower back down.
  3. Repeat 10–15 times a few times a day.

Benefits: improved circulation, better balance, and stronger lower legs.

Challenge 5 – Move more in daily life

Daily movement - boost wellbeing with 28-day non-exercise movement challenge

This is the final challenge and is probably the most well-known way to increase your NEAT Movement.

How many ways can you find to walk, pace, bend, and stretch in daily life?

The aim for this challenge is to add up all the minutes you are already active through normal daily life and increase the time.

This can transform your motivation to doing chores around the home!

65 Fun Non-Exercise Movement Ideas to Try

There are so many fun ways you can increase your Non-Exercise Movement (and boost your well-being) so I have listed them all together HERE

After 28-days

Notice your progress — energy, mood, flexibility, and confidence.
Even small improvements mean success!

You can repeat the challenge each month, setting a new personal best — more minutes, new movements, or better consistency.

Remember: this is about progress, not perfection.

Remember Non-exercise movement is something we should include every day for life.

Need inspiration and Ideas of what exercises to include in this challenge?

65-Fun-non-exercise-movement-Ideas

Conclusion — Keep Your Body in Motion, Gently

You’ve completed your 28-Day Non-Exercise Movement Challenge — and that’s worth celebrating!
Whether you stretched a little more, stood up a little more often, or simply noticed how your body feels when it moves, you’ve made real progress.

Remember, movement isn’t about mileage or minutes — it’s about momentum.
Every reach, roll, twist, or shuffle counts (yes, even the one where you danced to the kettle).

Even small improvements in energy, mood, flexibility, or confidence mean success.
You can repeat the challenge each month, set a new personal best, or just keep your favourite micro-moves woven into everyday life.

Because Non-Exercise Movement isn’t something to tick off and forget — it’s something to live.
It’s your gentle reminder that movement still belongs to you, whatever your starting point.

“Progress, not perfection — one small, joyful move at a time.”

Well done image in Make Self Care Simple brand colours – completion of 28-day self-care challenge
Well-done! You have completed another step towards making selfcare simple

Want to make these ideas work for your body?

Self-care practices and routines are only the beginning. Learning how your body responds when you follow them helps you decide when to keep going, when to adjust, and when to move on.

Explore the free Make Self-Care Simple resources to begin understanding your own patterns.

→ Start with the Free Resources


Make Self Care Simple shares general self-care education for inspiration only. I’m not providing medical advice — always check what’s right for you with a qualified health professional.

©2025 Make Self Care Simple.

Want to Save or Print a summary of this challenge? Click on this handy ‘Challenge Recipe’!

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28-Day Non-Exercise Movement Challenge

Reap the benefits of Movement even when your health doesn't allow you to exercise

Instructions

  • Assess & score your well-being (Symptoms) before you begin
  • Add more Non-Exercise Movement each day for 28-days
  • After 28 days Assess & score your wellbeing (Symptoms)
  • Decide if you wish to add this to your Self-care Menu

Notes

So, first read the whole challenge.
I have split non-exercise Movement into 5 sections for you to explore.
  1. Fidget more
  2. Stand more
  3. Active Sitting
  4. Calf Raises
  5. Non Exercise Movement in Daily Life
 
  • Choose your non-exercise movement/s for the week ahead or full 28-days.
  • Plan how many minutes or reps of each movement you will do each day – try to spread them through the day. 
  • Track your progress each day.
  • Increase the challenge gently each week. I.e. increase the minutes or reps.
  • Celebrate at the end of 28 days with a healthy reward!
  • Decide if you will keep Non-Exercise Movement as part of your Self-Care menu
You may like to spread this challenge over several months.
Don’t forget you can also grab your free Selfcare Toolkit HERE

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Challenge Self-Care

The chewing challenge: Reduce Bloat, Taste More and Eat Less

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Join this simple 28-day chewing challenge and unlock better digestion, enjoy food more, and even experience effortless weight loss!

This powerful self-care practice is surprisingly simple: just chew your food more.

Do you remember someone — a parent, teacher, or grandparent — reminding you to chew your food properly? Turns out, they were absolutely right.

(It’s funny how childhood advice catches up with us at the dinner table.)

It’s amazing that such a small habit can bring such big results. I hope you’ll join me in this fun, gentle but truly effective self-care challenge.

Do you need this chewing challenge?

Wondering if something as simple as chewing could make a real difference to your wellbeing?
Here are some signs it might be worth a try:

  • You struggle to control your food portions.
  • You’d like to release some weight without completely overhauling your diet.
  • You eat quickly and rarely taste your food.
  • You often feel too full after eating.
  • You experience heartburn, acid reflux, bloating, burping, or gas.
  • You have dental or gum issues, or jaw tension.
  • You’ve noticed signs of nutritional deficiencies (low iron, B vitamins, magnesium).
  • You experience low stomach acid symptoms such as fatigue, indigestion, or undigested food in your stool.

If any of those sound familiar, this challenge might surprise you with how much better you can feel.

(And if your family catches you chewing extra slowly, just tell them you’re conducting very important digestive research.)

Tip: Before you begin, describe and score these areas of your health — then compare again after 28 days to track your progress.

Jump to Recipe

A Bit of History: Being Young at 60 by Horace Fletcher

I have a soft spot for the Old Time Healers — the original self-care pioneers who practiced long before the internet. One of them was Horace Fletcher, who published Fletcherism: What It Is and How I Became Young at 60 back in 1913.

His discovery? That easy weight loss and renewed vitality came simply from chewing your food thoroughly.

Fletcher’s ideas were so popular that even American Presidents, British Prime Ministers, J.H. Kellogg, and King Edward VII reportedly took up “Fletcherism.”

And before you wonder — yes, there’s some modern research to back up this 100-year-old wisdom here, here and here

Why Chewing Matters

Chewing: The First Step in Digestion

When you chew, you signal your stomach, gallbladder, and pancreas that food is coming — “get ready!” This allows your stomach to produce the right amount of hydrochloric acid for digestion.

Chewing Produces More Saliva

Saliva is amazing. It contains enzymes that help break down carbs and fats, binds food together for easier swallowing, and even helps clean your mouth by washing away harmful bacteria.

The Problem With Not Chewing Enough

When food isn’t properly chewed, large particles reach the stomach undigested. This causes bacteria to ferment the food, leading to bloating, gas, and indigestion.

On top of that, the stomach doesn’t get the full “digest now” signal, meaning less acid is produced — and that means less nutrient absorption.

Whew! Your body truly is incredible when you let it do its job.

Eating Less (and Enjoying More)

Chewing slows you down.
When you eat more slowly, your body has time to send signals to your brain saying, I’m full!

Many of us eat while scrolling, working, or watching TV (guilty as charged), and before we know it — we’re uncomfortably full.

Mindless eating also robs us of enjoyment. Chewing more brings you back into the moment. You taste your food, you feel satisfied, and your portions naturally shrink.

And when you slow down and truly taste what you’re eating, that second biscuit might not seem so tempting.

What do you think? Worth exploring?

How to Do the 28-Day Chewing Challenge

In my clinic, I found that chewing every single mouthful until liquid was too much for most people. It’s ideal — but not always realistic.

So instead, here’s a gentler, more doable approach that still delivers real results.

The 28-Day Chewing Challenge Plan

  1. Assess your health and digestion before you begin.
  2. Chew the first mouthful of every meal until liquid.
  3. Pause and focus: What does it taste like? How does it feel?
  4. Track your progress daily (it really helps!).
  5. Invite friends to join you — self-care is better together.

Then, each week, build on your habit:

  • Week 1: Chew the first mouthful of every meal.
  • Week 2: Chew the first two mouthfuls.
  • Week 3: Chew the first three mouthfuls.
  • Week 4: Chew the first four mouthfuls.

That’s it — simple, mindful, and easy to remember.

You might want to set a reminder so you don’t forget, especially in the early days.

Chewing Challenge Tips

  • Start small — focus on just the first mouthful if that’s all you can manage.
  • Take smaller bites to make chewing easier.
  • Don’t take another bite or sip until you’ve swallowed.
  • Sit in a calm environment.
  • Avoid eating when stressed, angry, or sad.

After 28 days

Time to compare your before-and-after scores.

  • Did you eat less?
  • Bloat less?
  • Slow down and actually enjoy your meals more?

Reflect on what changed — and what made the challenge difficult.

If you didn’t notice much difference, that’s okay! You can always repeat the challenge or move on to another self-care focus.

Conclusion

Congratulations on completing your 28-Day Chewing Challenge!
You’ve taken one of the simplest — and most surprisingly powerful — steps toward better digestion, more mindful eating, and improved overall wellbeing.

At first, it might have felt strange to slow down and actually notice each bite (especially if you had an audience at the dinner table), but those moments of awareness are where real change begins.

Keep going — because the longer you practice, the more natural it feels, and the greater your results will be.
Many people also find that as they chew more mindfully, their portion sizes naturally adjust, appetite feels calmer, and weight begins to rebalance — all without effort or restriction.

Over time, chewing well becomes less of a challenge and more of a quiet ritual — one that helps you savour food, support your body, and enjoy every meal just a little more.

“It turns out your grandmother was right — good things really do come to those who chew.”

Well done image in Make Self Care Simple brand colours – completion of self-care challenge

Want to make these ideas work for your body?

Self-care practices and routines are only the beginning. Learning how your body responds when you follow them helps you decide when to keep going, when to adjust, and when to move on.

Explore the free Make Self-Care Simple resources to begin understanding your own patterns.

→ Start with the Free Resources

Make Self Care Simple shares general self-care education for inspiration only. I’m not providing medical advice — always check what’s right for you with a qualified health professional.

©2025 Make Self Care Simple.

Save or Print a handy ‘summary’ of this challenge in the ‘Recipe’ below.

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28-Day Chewing Challenge; Reduce Bloat, Taste More and Eat Less

Join this simple 28-day chewing challenge and unlock better digestion, enjoy food more, and experience easy weight loss!

Notes

Instructions

1. Assess before you start:
Take note of how your digestion, energy, and appetite feel. Write down any symptoms (bloating, heartburn, cravings, fatigue).
2. Week-by-week plan:
  • Week 1: Chew the first mouthful of every meal until liquid.
  • Week 2: Chew the first two mouthfuls.
  • Week 3: Chew the first three mouthfuls.
  • Week 4: Chew the first four mouthfuls.
3. Focus:
As you chew, notice the flavour, texture, and how the food changes in your mouth.
4. Swallow fully before taking your next bite or sip.
5. Track your progress daily.
Make notes about digestion, fullness, energy, or cravings.
6. Invite a friend to join you — shared challenges build accountability and fun!
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Challenge Self-Care

5 Minutes to Feel Good in Your Skin

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Learn how dry brushing can support lymphatic health, reduce bloat, and refine skin texture in this simple 28-day routine for beginners. Your glow starts here.

The Skin You Forgot You Had

As the weather warms and the winter layers come off, there’s always that moment — you catch a glimpse of your arms or legs and realise you haven’t really seen them in months.

It’s not about vanity; it’s about rediscovery.
For most of us, the skin on our face gets all the attention, while the rest quietly hides under jumpers and jeans, waiting its turn.

That’s why this month’s challenge is all about remembering the rest of you — your arms, legs, shoulders, and back — all the skin that’s been patiently waiting for a little care.

For me, this started as a spring ritual — part reset, part reunion — a way to literally brush off winter and wake my body up again.
(And yes, dry skin brushing really does make you glow — even before the holiday tan.)

This simple 28-day practice takes just a few minutes a day, yet it leaves you feeling more alive, energised, and at home in your own skin.

Jump to Recipe

The very first question to ask is…

Will this Dry Skin Brushing challenge support my well-being?

Is Dry Skin Brushing something that could support your wellbeing needs?

Here are some signs that dry skin brushing could benefit you. 

** Dry skin brushing is not performed on the face

  • Your skin looks dull – has lost its glow
  • Your skin is dry and flaky
  • Skin is more oily
  • Poor skin texture (feel & appearance i.e. skin bumps) and tone (colour)
  • Visible pores and clogged pores
  • Ingrowing hair
  • Skin breakouts
  • Fatigue and tiredness
  • Bloating, puffiness & water retention
  • Frequent headaches
  • Recurring infections such as UTI or colds
  • Constipation

**These are good areas (symptoms) to assess and score before you start the challenge

When to avoid skin brushing

Speak to a health professional first if you are currently undergoing immune-system  treatments, have ongoing skin infections, psoriasis, eczema, open wounds, burns,skin growths or take topical steroid creams.

What is Dry Skin Brushing?

Full disclosure: There are no scientific studies to back this self care practice.

Claims about reducing cellulite have not been proven…

Now that is out of the way – what do we know about dry skin brushing?

Dry Skin Brushing has been practiced for thousands of years – all around the world

  • In Ayurvedic medicine it is called Garshana and traditionally uses a raw–silk or linen sock.
  • In Japan it is called Kanpumasatsu and uses a dry towel
  • In Chinese Medicine it uses dried fruit fibres such as a Loofah
  • The Greek & Romans used copper Strigils
  • In Native American medicine it used corn cobs
  • In Polynesian cultures they used crushed seashells 
  • And the Turks and Russians used the popular body brushing method.

Dry Skin Brushing is performed before a shower when the skin is dry. Use a dry towel, brush or loofah and brush over your skin causing a pleasant friction. You only need to do this for a couple of minutes and use a firm but not hard pressure. Then follow with your regular shower routine.

The general rule is to brush towards your heart.

** If your goal is to reduce lymph congestion (Puffy skin) see links below.

Because Dry Skin Brushing can be stimulating it is recommended to do it earlier in the day. Especially if you have sleep issues.

Honestly it is very simple to do (full instructions below) and feels great.

How Does Dry Skin Brushing Work?

When you brush your dry skin, you loosen dead skin cells, so that they can be washed off and reveal new, smooth and brighter skin cells. 

Dry skin brushing is a form of exfoliation speeding up the process of shedding old skin cells. It is thought that regular exfoliation improves skin texture and tone i.e. pink bumpy skin and enhances body lotion/product absorption.

Another aspect of detoxification is your Lymphatic system. This is like a slow moving canal carrying waste out of the body – that relies on body movement to squeeze it along the body . Old time healers believed dry skin brushing encouraged movement of the Lymph. 

Dry Skin brushing can be helpful as a regular practice if you are unable to be active most of the day. This might result in relief of puffiness and water retention much like massage.

Dry Skin Brushing also activates nerve endings in the skin which is what creates that pleasant tingling and invigorating sensation.

Preparing for your Challenge

Luckily this self care practice is simple to prepare.

You can use any of the following;

  • An existing body towel (not too soft!) long enough to do your back
  • A Dry Skin Brush with natural bristles (detachable handles are handy!)
  • A Loofah

Optionally you can dive deeper in which type of Dry Skin Brush to use HERE

dry skin brushes

You will also need to capture details about your before and after assessments and tracking sheets to help you stay consistent.

How to do the Challenge

For the challenge you only have to do the basic routine at least 3 times a week for 4 weeks (28 days). * You can choose to skin brush every day

Assess and score your overall well-being – especially those areas mentioned at the start of this article – before you begin and again when you complete the dry skin brushing challenge. 

Remember you can use either a dry towel, special dry skin brush or loofah

Basic Routine

  • Start from your feet and brush upwards in long sweeps along the front, back and sides of your legs. Include your buttocks. Medium pressure.
  • Then go from your hands to your shoulder in the same manner. Don’t forget the back of your neck!
  • Use a circular (anticlockwise to mimic the colon and aid the process) movement across your abdomen and then for your armpits.
  • When it comes to your back, I always go upwards in short strokes from the base of my back and downward strokes from my shoulders. Don’t forget your sides under your arms which I do in short strokes.
  • I go very gently if at all, over my chest area and avoid my face

It should take less than 5-minutes.

I have never followed a set number of times to brush each area or complete the routine – my routine is more intuitive. 

Once is fine but if you intuitively feel that you want to do more – do! Remember the benefit comes from repeating the routine 3 times a week for 4 weeks.

Start with a mild pressure – this should not make the skin red and irritated.

Notice how you feel when you have completed your dry skin brush. It should feel good!

Then have your shower as normal.

Tweak the Dry Skin Brushing Challenge to Your Needs

Following the basic routine 3 times a week is enough to see results.

You can also choose to dry skin brush every day. I would not do it more than once a day.

You can also tweak the routine to your needs. If dry skin brushing makes your skin very irritated try a softer pressure or material.

There are detailed routines that work more closely with your lymphatic system which a naturopath might advise to support specific health conditions.

 And of course you can leave out certain areas of your body if you need to.

Advanced Skin Brushing

What if you want to focus mainly on your lymphatic system with dry skin brushing?

I like to combine dry skin brushing with a manual lymphatic drainage routine to open up my lymph nodes first ** Simple challenge coming soon.

You might find it interesting to check out this dry skin brushing technique for lymph movement HERE

Drinking enough water and daily movement will work really well with dry skin brushing.

Assessing your Dry Skin Brushing Challenge Results

At the end of the 28-days you complete another assessment.

What differences did you notice? Write them down. 

I just like how good dry skin brushing feels and how soft my skin feels afterwards and I also know I am helping my body detox better.

How about you? Is this self care practice something you will include in your regular self care menu?

Conclusion

Congratulations on completing your 5 Minutes to Feel Good in Your Skin: A 28-Day Dry Brushing Challenge!

I hope you’ve found this practice helpful, energising, and maybe even a little bit joyful.
After all, it’s not just about smoother skin — it’s about remembering the rest of you that’s been hiding under those winter layers.

And remember, one month is only the beginning.
Self-care — like glowing skin — builds with consistency. So keep brushing, keep noticing, and keep showing up for your body in these small, simple ways.

Because feeling good in your skin isn’t a quick fix — it’s a relationship that gets better the more time you spend together.

Well done image in Make Self Care Simple brand colours – completion of 28-day self-care challenge
Well-done! You have completed another step towards making selfcare simple

Want to make these ideas work for your body?

Self-care practices and routines are only the beginning. Learning how your body responds when you follow them helps you decide when to keep going, when to adjust, and when to move on.

Explore the free Make Self-Care Simple resources to begin understanding your own patterns.

→ Start with the Free Resources

Make Self Care Simple shares general self-care education for inspiration only. I’m not providing medical advice — always check what’s right for you with a qualified health professional.

©2025 Make Self Care Simple.

Print or save a summary of this challenge in the handy Challenge ‘Recipe’.

dry skin brushes
Print

5 Minutes to Feel Good in Your Skin

28-day Dry Skin brushing Challenge

Equipment

  • 1 Towel
  • 1 Dry skin brush Optional
  • 1 Loofah Optional

Notes

How to do the Dry Skin Brushing Challenge

For the challenge you only have to do the basic dry skin brushing routine at least 3 times a week for 4 weeks (28 days).
Assess and score your overall well-being – especially those areas mentioned at the start of this article – before you begin and again when you complete the dry skin brushing challenge. 
You can use a dry towel, dry skin brush or loofah.
Basic Dry Skin Brushing Routine
  1. Start from your feet and brush upwards in long sweeps along the front, back and sides of your legs. Include your buttocks. Medium pressure.
  2. Then go from your hands to your shoulder in the same manner. Don’t forget the back of your neck!
  3. Use a circular (anticlockwise to mimic the colon and aid the process) movement across your abdomen and then for your armpits.
  4. When it comes to your back, I always go upwards in short strokes from the base of my back and downward strokes from my shoulders. Don’t forget your sides under your arms which I do in short strokes.
  5. I go very gently if at all, over my chest area and avoid my face 
 
Assess and score at the end of 28 days.
How did you get on?
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Nourish IDEAS

25 Creative ways to add more vegetables to your meals

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makeselfcaresimple

Find vegetables boring?

Discover this round up of 25 creative ways to add more vegetables to your diet.

I personally found that some of the vegetables that could support my health needs the best, were not always my favourites.

So I would avoid including them, even though they might help.

Many of us want to include more vegetables, but struggle for different reasons, which is why I created the 28-day-Eat-More-Vegetable-Challenge.

Hey! Before You Save These Recipes for “Later”…

Here’s a Tiny Step That Helps You Actually Use Them**

Most of us collect healthy recipes with good intentions — and then real life takes over.
If you’d love a simple way to turn inspiration into something your body actually gets to enjoy, start with the Free Self-Care Start-Up Toolkit.

👉 Download the Toolkit (free)

Check out the amazing recipes and creative food bloggers below!

1.      Hide them in curries

hungryhealthyhappy.com suggests

A super easy and healthy Slow Cooker Chicken Curry that takes less than 5 minutes to prep. Easy to adapt, lots of green vegetables and it freezes well too. A tomato based, creamy curry sauce with tender chunks of chicken and some spinach for a green boost. A family favourite with minimal effort!

I have to be careful with spices as many are high histamine but I have found I can tolerate moroccan spices. How about you?

2.      Hide them in mash

carefreekitchen.com suggests

These creamy Mashed Root Vegetables make for a simple, delicious, and unique side dish to serve with any fall meal.  This recipe is hearty, healthy, and pairs well with just about anything.

Vegetable mash is one of my regular go-to weekly recipes, so many herb options and always comfort food!

3. Chuck them in a smoothie

perrysplate.com says

A green smoothie recipe that actually tastes good? Yep. If you’re new or resistant to drinking things like this, this is the perfect green smoothie to break you in. It’s loaded with healthy greens and three kinds of vegetables, and I swear it doesn’t taste like compost.

Many years ago I did an infamous radio interview making a green smoothie on air live!

Lets just say there was green smoothie everywhere!

4.      Hide in homemade burgers

Reclaimingyesterday.com says

These burgers are sort of a cross between a real burger and a veggie burger. The veggies allow you to use less meat, plus they add extra nutrients and help flavor the burgers and keep them super juicy. WINNING. These burgers are easy for reals.

This is definitely on my ‘to-try’ list for summer!

5.      Use small vegetable pieces as an alternative rice option

cottercrunch.com says

Learn how to make riced veggies to use in your favorite healthy recipes! Ricing vegetables is quick and easy to do, and it costs less than buying them at the store!

So many great ideas here instead of my usual peas and sweetcorn that I will be adding to my list.

Let me know which ones you tried!

6.      Thinly slice vegetables as an alternative pasta

wellnessmama.com says

Veggie noodles are an awesome alternative to pasta — they’re great if you have a gluten sensitivity and avoid it or if you want to add more vegetables to your family’s diet.

Another great summer/autumn idea I will be adding – they look so beautiful!

7.      Make vegetable chips and crisps

The bigmansworld.com says

These veggie chips are a Crunchy, crispy and a guilt-free snack that takes just 20 minutes to make! Low in calories and fat, and so much better than store bought.

Don’t these look amazing?

Such a treat!

Don’t forget kale chips too!

8.      Add spinach or greens sheets to lasagne.

foolproofliving.com says

Vegetarian Zucchini Lasagna is a rich yet healthy alternative to traditional lasagna recipes. This low-carb dish uses zucchini “noodles” instead of pasta noodles.

This seems like a simple swap that allows you to enjoy a favourite treat.

And you are adding healthy vegetables!

9.      Add finely chopped veggies to favourites like tacos, bolognaise, chilli

madaboutfood.co says

Use this Hidden Veggie Turkey Tacos recipe to sneak some extra veggies into homemade ground turkey taco meat. Your friends and family won’t even know that they’re eating zucchini and cauliflower with their meat.

Perfect way to disguise less than favourite vegetables!

This sounds like a great excuse for a family taco or chilli night?

10. Add vegetables to egg omelette, frittata and quiche recipes

erinliveswhole.com says

Fuel your body in the morning with some high protein and a variety of veggies… All thanks to this flavorful veggie frittata recipe.

Variations of this has been my breakfast option for years – super filling!

I freeze some of the portions ready for later in the week.

11. Hide in a pasta sauce

mjandhungryman.com say

Made with simple, wholesome ingredients, this beet pesto pasta sauce comes together in minutes and makes for the perfect pasta sauce for babies, kids, and adults!

The colour of beetroot looks so vibrant – can’t wait to try this one!

12. Vegetable tray-bake meals

thehappyfoodie says

Cauliflower, onions and homemade turkey kofta are tossed in a quick spice mix and baked in the air fryer in this simple one basket meal.

Vegetables and Airfryers seem like a match made in heaven!

13. Create vegetable kebabs

foodiecrush.com

says Grilling vegetables skewers seems like a no-brainer, but there are a few tricks to making them a simple success every time.

Definitely need to go check out their grilling vegetable tips!

14. Roast them with delicious seasonings

kimscravings.com says

These are the BEST Roasted Vegetables and my go-to side dish when I need something easy that pairs well with almost anything. 

The flavour options are endless and delicious!

Bake-tray meals are perfect for easy clean-up…

15. Make vegetable dips and hummus.

thecuriousplate.com says

Easy Smoky Carrot Dip is a delicious dip that’s great as a snack and fancy enough as a holiday appetizer!

I am always on the look out for new ideas for dips and such a clever way to hide vegetables!

16. Stuff peppers, sweet potatoes, squash, or courgette

tastesbetterfromscratch.com says

This healthy Vegetarian Stuffed Peppers recipe is packed with rice, beans, veggies, and so much flavor. It will leave you satisfied and energized and are so easy to make!

Such a classic favourite, as I currently can’t eat peppers I could swap sweet potatoes…always options!


17. Create rainbow salads

shelikesfood.com says

This Beautiful Rainbow Veggie Salad is packed with healthy fruits and veggies and goes great as a side salad or a main dish with some added protein!

How amazing does a rainbow salad look?

18. Create a coleslaw mix

healthyseasonalrecipes.com says

This healthy coleslaw recipe really is super easy peasy to make, and it is completely classic tasting.

Another of my comfort foods……!

The humble cabbage has so many benefits and you can adjust the dressing so it supports your health needs.

19. Quick stir-fries

budgetbytes.com says

We love a good “catch-all” recipe here at Budget Bytes, and a simple vegetable stir fry is the perfect example of that. 

Another family classic!

If you buy or DIY ready prepared vegetables stir fry is a super quick evening meal

20. Easy lettuce wraps

therecipecritic.com says

Healthy and easy, these Chicken Lettuce Wraps are so fresh and delicious! They’re ready in under 30 minutes with a juicy chicken filling and crispy butterhead lettuce.

As someone who has to avoid gluten and wheat it’s easy to forget there are simple veggie alternatives!

21. Vegetable Crudites & dip

modernhoney.com says

How to make a beautiful Crudite Platter with vegetables and dips. I am sharing my favorite veggie dip recipes, what vegetables to put on a veggie tray, and how to arrange one.

I need to learn how to make my vegetables look beautiful!

22. Throw vegetables on the BBQ

slenderkitchen.com says

Grilled vegetables are the perfect summer side dish! Learn how to grill almost any vegetable from asparagus to zucchini to corn, onions, peppers, potatoes, mushrooms, and more. Delicious recipes, seasoning options, serving ideas, and more. 

Amazing! Now we just need the sun…in the UK

23. Add vegetables to one-pot casseroles (slow-cooker)

tamingtwins.com says

Slow Cooker Beef Stew or Slow Cooker Beef Casserole? Whatever you call it, it’s comfort food at its very best. A hearty meal packed with flavour, vegetables and rich gravy for the whole family.

Stews or Casseroles are real comfort food in my home.

And so easy to hide a few veggies!

24. Make vegetable dressings and seasonings

forksoverknives.com says

Fresh carrots combine with a touch of tahini in this nutrient-rich, creamy carrot-gold-dressing. The hint of ginger adds a beautiful flavor boost. Try this on grains, too!

One I will be trying!

25. Vegetable noodles

loveandlemons.com say

Did you know that you can make veggie noodles out of cucumber, carrots, kohlrabi, and more? We’ve all heard of zucchini noodles by now, but lots of other vegetables can transform into curly, colorful noodles too! 

How colourful do these look? pretty sure they would transform a noodle bowl recipe!

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