5 easy ways to boost your vegetable intake
Why is vegetable intake so important for general health?
There is so much conflicting and confusing health advice out there but something all dieticians and nutritionists can agree on is that we could all do with eating more vegetables! Vegetables are nutrient dense, containing fibre and plant chemicals that stimulate our digestive system to help eliminate waste, boost our immune system and promote healthy energy production in the body. What’s more, the variety of antioxidant compounds found in vegetables is extremely beneficial for our brain and mental health.
1. How do you like your eggs in the morning?
Breakfast is a wonderful time of day to integrate vegetables into your diet and is often a meal that is overlooked. Here are some simple ideas;
Add spinach and/or mushrooms to your scrambled eggs
Couple poached eggs with grilled cherry tomatoes & steamed kale
Add finely chopped spring onion, colourful peppers, courgette, mushroom and spinach to your morning omelette (some or all of the above is good!)
Sautee a variety of wild mushrooms in extra virgin olive oil with finely chopped garlic and shallots on toasted rye bread or sourdough - this is truly delicious
Grilled cherry tomatoes, avocado and basil on toasted rye bread or sourdough
Be as creative as you like and add in any further foods that you love, e.g. feta cheese, prosciutto, salmon.
2. Have a side salad with your main meals
When reviewing my clients diet diaries, I will often add foods in rather than take them away as often people are not eating enough! Adding a side salad to your lunch or evening meal is a lovely way of integrating some vegetables into your diet.
Salads do not have to be boring - include your favourite vegetables and add interesting toppings to make the salad enjoyable and tasty - extra virgin olive oil, apple cider vinegar, a drizzle of honey, toasted nuts and seeds, croutons, sun dried tomatoes, grilled halloumi, feta cheese are all toppings to make your salad scrumptious.
3. Soups & stews
Both of which are absolutely delicious and can be made in batches and frozen to cater for many meals. You can include several vegetables in just one meal and there are endless recipes online so find those you most love the look of and get cooking and freezing. Here are a few ideas to get you started:
https://ameliafreer.com/portfolio/green-soup-cashew-cream/
https://www.jamieoliver.com/recipes/beef-recipes/jools-s-favourite-beef-stew/
https://marthastewart.com/330140/hearty-winter-vegetable-soup
Smoothies are the perfect way to get 1 or many vegetables into your daily diet. Spinach, kale, celery, courgette and carrot are some of many vegetables that work really well blended and balance the taste of the fruit. If you dislike the idea of vegetables in your smoothie you simply cannot taste the likes of kale and spinach once blended in with your fruits of choice, protein powder, yoghurt and other favourite additions.
5. Hide vegetables in your normal ‘go to’ meals
Possibly the easiest way of incorporating more vegetables into your diet is simply adding a few to your standard favourite meal recipes. See some ideas below for ideas of vegetable inclusions;
King prawn thai curry - add small broccoli florets, mixed colourful peppers, leek, courgette, spinach and frozen peas
Spaghetti Bolognese/lasagna/cottage pie - use half the mincemeat you would normally use and replace with small cut up cubes of sweet potato, butternut squash and/or chopped romano peppers, mushrooms, courgette and aubergine
Chicken or salmon tray bakes - vegetables that work very well roasted in the oven include red onion, sweet potato, new potatoes, squash, carrot, broccoli, courgette, peppers and cherry tomatoes.
Sunday roast - rather than just cauliflower cheese, why not have cauliflower and carrot cheese, roast 5-6 of your favourite vegetables in a baking tray (as above) and have these alongside your roast potatoes and yorkshires. Rather than just standard roast potatoes, why not have sweet potato, roasted squash, onion and parsnips too?