Sign up to participate in the Veggie Venture Challenge. Small changes on your plate can lead to big changes in your health. This challenge invites you to incorporate more vegetables into your day. Take the challenge today and give your body and mind the nourishment they deserve!

This week-long challenge is designed to help you increase the amount and variety of veggies to improve your overall well-being. Learn about the benefits of eating power-packed vegetables to help boost your recovery! Follow the tips and see how many points you can get.

Keep track of your veritable veggie intake using the Veggie Venture Challenge Tracker and earn points along the way. At the end of the challenge, add up your points to see how you did. Honor your body and your recovery journey!

Veggie Venture Challenge

Every bite of vibrant, nourishing vegetables is a step toward healing your body, strengthening your mind, and reclaiming the vibrant life you deserve. Get ready to nourish yourself from the inside out and rediscover the power of food to heal and transform.

Let’s start this journey toward vibrant health—one bite at a time! Eating a variety of colorful vegetables offers a multitude of benefits for both physical and mental health, including:

  • Replenish nutrient deficiencies
    Substance use can deplete essential vitamins and minerals. Vegetables are rich in nutrients like vitamin C, magnesium, and potassium, which help restore balance.
  • Enhance energy levels
    Nutrient-dense vegetables provide a steady source of energy without the blood sugar spikes associated with processed foods.
  • Boost mood and mental health
    Vegetables are high in folate and antioxidants, which support brain health and reduce symptoms of depression or anxiety commonly experienced during recovery
  • Strengthen the immune system
    Vitamins and antioxidants in vegetables (like vitamin A in carrots and vitamin C in bell peppers) support immune function, helping the body fight infections
  • Support liver detoxification
    Cruciferous vegetables like broccoli, kale, and cauliflower contain compounds that aid liver function and help remove toxins from the body.
  • Improve digestive health
    Fiber-rich vegetables such as sweet potatoes, carrots, and leafy greens promote gut health, which is crucial for nutrient absorption and overall well-being

The Challenge

  1. Designate a challenge coordinator. The coordinator will distribute and collect logs from participants. The coordinator will also send out the four challenge newsletters that are included in this challenge (either one each day on the first four days of the challenge or as the coordinator sees fit).
  2. Introduce the challenge. An announcement poster is included with this challenge. Post the announcement poster in several locations around the facility.
  3. Inform participants of the benefits of eating a variety of vegetables found on the front of this page. This may help participants understand the challenge and help encourage them to participate.
  4. Recruit participants for the challenge by posting a sign-up sheet next to one of the announcement posters. Information about the challenge, along with the benefits of eating vegetables, can also be announced during meetings and events.
  5. Explain how the challenge will progress and be scored. Individuals will track the amount of vegetables eaten and receive 1 point for each veggie on the tracker, as well as 1 point for each “Quick Quest” completed. Points will be added at the end of the challenge, and the person with the most points wins!
  6. Distribute the challenge log and quick tips to participants
  7. Send challenge newsletters to participants at the beginning of each day.
  8. Remind participants of the challenge end date in advance.
  9. Collect log sheets on the designated collection date.
  10. Notify the winners of the challenge within a couple of days of collection. Hand out prizes if applicable.
    (Be creative-prizes do not have to be expensive, or even cost money. See the list of suggested prizes provided.)
    Placing an announcement on a bulletin board or congratulating winners during a gathering are great ways to recognize the participants.
  11. Discuss changes that could be made in the facility that could encourage eating a wider variety of vegetables, like installing a garden and using the vegetables harvested as snacks.

Tips for eating more vegetables:

  • Add veggies into the foods you are making each day (e.g., add lettuce and tomato to sandwiches or throw extra veggies into a casserole or meatloaf)
  • Challenge yourself during each trip to the grocery store or farmers market to choose at least 1 new type of vegetable to try.
  • Try to get a variety of colorful vegetables on your plate at each meal.

Different Colored Vegetables Provide Different Nutrients:

  • Red – Rich in lycopene and vitamin C, which help reduce inflammation, support the immune system, and protect the heart, often weakened by substance use
  • Orange & Yellow– High in beta-carotene and vitamin A, which aid in repairing damaged tissues, improving skin health, and enhancing vision. They also support liver detoxification.
  • Green– Packed with folate, magnesium, and iron, which help restore energy levels and improve brain function
  • Blue & Purple– Contain anthocyanins, which support brain function, reduce oxidative stress, and improve memory
  • White & Brown– Offer immune-boosting compounds and help with gut health, which can be harmed due to past substance use

Make veggies more convenient:

  • Wash, chop and store veggies in containers ready to use
  • Place veggies at eye level in the front of the fridge so you grab them first
  • Pack them as a snack- carry baby carrots, cucumber slices or jicama sticks for on-the-go munching
  • Keep frozen veggies on hand- they’re just as nutritious as fresh

Vegetables can help boost energy levels and improve wellness:

  • Vegetables are rich in vitamins and minerals, like B vitamins, iron and magnesium, which help restore energy and fight fatigue caused by substance use
  • They also help support detoxification. Many vegetables (such as leafy greens, broccoli, kale and cauliflower) help the liver and kidneys get rid of toxins, which can reduce sluggishness

Veggie Fajitas Recipe

Ingredients:

  • 2 tablespoons of olive oil
  • 1 small zucchini, cut in half and sliced
  • 6 ounces sliced mushrooms
  • 2 limes
  • 1 small red onion, sliced
  • 1 tablespoon of honey
  • 1 tablespoon steak seasoning
  • Flour tortillas
  • 1 poblano pepper, sliced into strips
  • Salsa
  • 1 small yellow squash, cut in half and sliced
  •  1 cup cheddar jack cheese

Directions:

  1. Add olive oil to a large skillet over medium-high heat. Add mushrooms, onion, bell pepper, poblano, yellow squash and zucchini. Cook until vegetables are tender but still have a slight crunch, about 5-6 minutes. Stir occasionally, allowing vegetables to char. Season with the steak seasoning and stir.
  2. Stir in lime juice and honey, and remove from heat.
  3. Serve on tortillas with salsa and cheddar jack cheese.

For additional information, veggie tracker, and more veggie recipes, use the link below to download the PDF version.

Lindsay, A. and Heleman, N. 2026, Veggie Venture Challenge, University of Nevada, Reno Extension

Extension Associated Contacts

Anne R. Lindsay
Anne R. Lindsay
 

Also of Interest:

 
Women running in a gym playing a game.
Basket Battle
A fast-paced, team-based activity where participants race against the clock to collect balls from the opposing team’s basket and return them to their own. This challenge promotes movement, focus, teamwork, and friendly competition in a fun and engaging format.
 Lindsay, A. and Heleman, N. 2026, University of Nevada, Reno Extension
Hands reaching up towards a balloon.
Boop the Balloon
A light, movement-based activity where participants keep a balloon in the air by gently tapping (“booping”) it without letting it touch the ground. The goal is to stay present, engage in safe physical movement, and maintain focus while working individually or together.
 Lindsay, A. and Heleman, N. 2026, University of Nevada, Reno Extension
Women demonstrating what a crab walk is with feet and hands on floor belly up.
Crab Walk Soccer Lindsay, A, and Heleman, N. 2026, University of Nevada, Reno Extension
A pile of Jenga blocks.
Empower Tower
These activity challenges are a great way to encourage engagement, focus, and gentle social connection through simple, hands-on play. Activities like a more active version of Jenga promote coordination, patience, and decision-making while also adding light movement and interactio...
 Lindsay, A. and Heleman, N. 2026, University of Nevada, Reno Extension
Two participants holding a plank position facing each other while rolling a ball back and forth.
Partner Plank Challenge
Partners hold a plank while completing challenges like ball roll, hand tag, or Tic-Tac-Toe. Modify with knee plank. Focus on core strength, teamwork, and proper form.
 Lindsay, A. and Heleman, N. 2026, University of Nevada, Reno Extension
 

Associated Programs

freedom

Healthy Living, Sustainable Recovery

Program teaches nutrition and healthy lifestyles that address weight and energy concerns in women with substance abuse issues.