10 Ways to Liven up your Vegetables and Get Them into your Diet Daily!
(Good ways to hide them from the kiddies also!)
I often have clients come to me and tell me how they struggle to get vegetables into there diet or just simply don't like them. To be honest not everyone does like veggies but when you look at the major benefits of vegetables in your diet and the vast extent of micronutrients, vitamins and minerals you miss out on when you don't include them daily its easy to see how important they are!
They provide us with low GI carbohydrates, energy (micro and macro nutrients), phytonutrients, vitamins, minerals, fibre and powerful anti-ageing properties. There have been vast studies on vegetables benefits in the prevention of heart disease, cancer and many other major health concerns as an aid in fighting free radicals in the body as well as other vital roles.
Studies have shown that consuming a minimum of 5 serves of vegetables a day with a balanced diet can decrease your risk of cardiovascular disease by at least 50% and help keep you within a healthy weight range meaning you stay trim, toned and healthier inside and out. I could go on with the benefits of vegetables but just give it a google, read research papers/books and see for yourself! The list of benefits are endless!
1. Eat at least 1 cup of vegetables before your protein and good fats
Fill up on veggies first! Sometimes client say they are simply not hungry enough to eat veggies or feel full after there protein or wasted calories on processed carbohydrates, eat at least 1 cup of veggies before consuming the rest of your meal and the fibre and water content of the veggies will make you feel fuller and prevent snacking later on. Its not hard, keep some bags of pre washed organic veggies in your fridge and toss on your plate.
2. Sneaky veggies!
Grate them into your favourite patties, burgers, meatloaf etc! I love grating zucchini, carrot and chopped spinach and tossing them through turkey or chicken mince then cooking off mini burgers for snacks, very simple and easy and no mess. If I'm at home and i want to make this a dinner item I could add more veggies by placing them on a "bun" of a portobello mushroom and slice of beetroot and top with lettuce and avocado for a tasty burger alternative. I will post this recipe for bun less turkey burgers :) Sneak them into these food items and the kids (or fussy partner!) won't notice the changes and will give the food added flavour without preservatives or gluten based sauces. Stuff some capsicums with chicken mince, grated veggies and quinoa or brown rice for a delicious family meal.
3. Omelettes, get your veggies in at breaky!
Breakfast is often a time where people consume high fructose, gluten containing processed cereals, drinks etc when this is the most important meal of your day! It sets up your neurotransmitter sites which relate to hormones and energy levels as well as blood glucose repines from the foods you consume at this meal. Sneak some veggies in early in the day to kick start your metabolism, fill you up and incase you forget later in the day. Think how delicious an omelette or frittata can be with added veggies such as sautéed mushroom, spinach, capsicum, kale etc added. Or simply poach a couple of eggs and serve with some yummy steamed asparagus, spinach and avocado. If your pressed for time in the morning pre cut some veggies the night before and hard boil a few eggs and combine with a handful of nuts for a real morning energy boost.
4. Powdered veggies or green supplements, fibre boosters
I am defiantly not saying replace your veggies with supplements but I am saying that if you are time poor or struggle to keep vegetables or dishes cool during the day then think about adding a supplemented green super food powder such as poliquin primal greens or red etc to your protein shake for a more complete meal or simply with water if you are lacking veggies in your day. Spirilina caps and fibre supplements are also something to be considered if you are lacking getting veggies into your diet. A protein shake with powdered greens is a great meal supplement during a meeting or on the go idea, add some nuts for a hit of good fats.
5. Drink your veggies!
If you struggle to get in your veggies look at making a juice or smoothie. You can pack it with as many veggies and combinations to your own individual taste and is fast, efficient and packed full of nutrients. I love a green smoothie, I make mine with kale, spinach, celery, 1/2 cup blueberries, ground almonds or flaxseed, water, ice, squeeze of lime juice and often plain protein powder or natural pot set yoghurt for an energy boost.
6. Veggie sticks for snacks, prepare your veggies in advance
Chop up a large amount of raw veggies early in the week such as celery, capsicum, carrot etc and leave in containers in the fridge. This will mean less meal prep and a simple thing for you to snack on when you open the fridge and go for quick items rather than say a block of chocolate! Have them as a snack with a protein source and some good fats. Great for kids lunch boxes!
7. Make your veggies a bit more exciting
Think of how you like your veggies cooked and ways to make them more enticing and tasty. Think sexy veggies, remember we eat with our eyes so you want to make your food visually appealing. Add herbs and spices or some organic butter. Think steamed, mashed, roasted, sautéed, raw, salads, stir frys. I love making veggie mash! Simply steam broccoli, cauliflower, spinach, cabbage and then blitz in food processor or mash with some cayenne pepper, garlic, ginger, lemon juice, salt pepper. Store in the fridge for up to a week and chuck a scoop in your meal prep! Simple and delicious, add any veggies you like!
8. Use frozen veggies if your time poor
Frozen veggies retain nutrients very well so don't stress about the nutrient value when using them unless you blanch them straight into a steaming pot of water then you will loose nutrient value. Simply steam frozen veggies an enjoy. Very fast, efficient and easy but remember to get in fresh produce also and rotate your vegetables. Try to avoid canned vegetables as they usually contain added sodium and loose nutrient value sitting in water.
9. Roasted veggies or veggie chips/dips
Make your own roasted veggies such as brussels sprouts, sweet potato, pumpkin, broccoli, kale etc with a dash of olive oil, salt/pepper and some rosemary or spices, delicious!
I love kale chips, simply toss kale with olive oil and salt and cook in oven for 10-15 minutes until crunchy, enjoy as a snack with some cottage cheese or lean protein :)
Make veggie dip! Mash up steamed veggies into a dip, you can add in extra protein and good fats from things like natural yoghurt, cottage cheese, avocado, nuts, almond meal etc. Dip and enjoy with veggie sticks for a double dose!
10. Join a vegetable delivery service so you always have stores and no excuses
There are now many online services available to order fresh produce to your door! This is fantastic for busy people who struggle to find time to get to the shops. You can get it shipped at specific times or even to your work for convenience.
Try the following:
www.thelettuceshop.com.au
www.perthorganic.com
www.freshcorp-lp.com.au
www.fruit-express.com.au
www.freshline.com.au
www.organicgreen.com.au
No excuses now to not get in at least 5 serves of veggies a day! :)
Have a great day! Train hard,
Alice x
