When spring is near, I find myself craving BIG bowls of veggies! Salad bowls that leave you feeling energized and satisfied, but not overly full or bloated.

The concept of 'volume eating' (eating foods that are low in calories and high in nutrient content in larger volume amounts) really resonates with some individuals, and I am definitely one of them! Oatmeal, smoothies, soups, salads, raw veggies and fruit fall into common food choices for volume eaters. You may have noticed my recent Banana Chia Chocolate Oatmeal recipe calls for more liquid than your typical stovetop oatmeal. This increase in liquid leads to a larger volume of oatmeal with minimal extra calories.

You may be thinking... but isn't volume eating just a mental thing, then? You feel more full eating a larger amount of food even if you're not necessarily taking in more calories. This may be true, but if you combine the concept of volume eating with some research on smoothies/soups, we may find the answer is also in the TIME it takes us to eat our meals. Larger volume meals take more time to eat.

And regardless of how much we're eating or whether it's in liquid or solid form, slowing down during meals leaves us feeling more satisfied and consuming fewer overall calories. This concept has to do with the time it takes for your brain to catch up with your stomach and receive that "I'm full!" message.

Tips for taking your time while eating:

Chew each bite WELL - some recommendations say to chew each bite ~30 times
Sit at the table - it's easy to snarf down your food while you're watching TV, but socializing with friends or having quiet time with yourself encourages you to slow down for mindful eating
Set a timer - it may seem silly, but it's very helpful when starting out. 20 minutes to eat a meal is a great goal.

Try this for a few meals and notice if you feel differently! And as always, make sure those calories are QUALITY - from real, plant foods :)

Here's a good place to start...

This energizing quinoa bowl is packed with veggies, fiber, protein, and good fats. It really leaves me feeling satisfied and full, makes a large amount for easy leftovers, and comes together quickly for weeknight meals. This is on a weekly rotation at our house. Hope you enjoy!

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Notes:

*I have provided options for raw or cooked beat options in the recipe. They are both wonderful. If you're not a fan of raw beet flavor, roasted is amazing and adds a little more sweetness. Raw is super convenient and cuts down the active cooking time of the recipe! The choice is yours!

**To roast your own pepitas (raw pumpkin seeds), preheat the oven to 350 degrees. Add the pepitas dry to a baking sheet. Roast for 5-7 minutes, or until lightly golden brown. Remove and serve as desired! Store in an airtight container for up to 2 weeks.