15 Ways To Eat More Vegetables
Most people know that they should include plenty of fresh vegetables in their diet on a regular basis.
Vegetables are packed with vitamins, minerals and loads of trace elements to keep us healthy.
For instance cruciferous vegetables such as broccoli, kale, cabbage and cauliflower are packed with vitamin C as well as anti-estrogenic compounds such as indole-3-carbinol, which stimulates detoxification, and helps prevent the build up of estrogenic fat and they also have cancer-fighting properties.
In fact vegetables are so important to good health that the World Health Organization recommend that we eat between 9 and 11 portions of vegetables on a daily basis. This is more than double the 5-A-Day that the government recommends.
This is because the nutrients found in fruits and vegetables are on the decline due to poor farming practices nutrient deficient soil. Basically if the nutrients are not in the soil, then it won’t be in the fruit and vegetables that you eat.
In fact a 2001 study published in the Journal of Complimentary Medicine by Worthington et al pointed out that US and UK Government statistics show a decline in trace minerals in fruits and vegetables by up to 76% in a 51-year period between 1940 & 1991.
Then when you factor in the habit of picking fruits and vegetables before they are ripe, the transportation of the produce over thousands of miles and the use of chemicals to artificially ripen the fruits and vegetables that you see on the super market shelf is it any wonder that most people are deficient in vitamins and minerals vital to a healthy body.
In effect this means that we need to eat a lot more vegetables to prevent the chance of developing nutrient deficiencies, which are linked to most common illnesses.
Trouble is, not everyone (especially children) is a fan of these superfoods. So a today I’d like to share with you some top tips on how to sneak more vegetables into your daily nutrition.
#1: Skewer cherry tomatoes, carrot slices, mushrooms, eggplant, onion, squash, sweet potato, for tasty shish kebabs
#2: Make homemade guacamole and use chopped veggies like carrots and celery as dips.
#3: Replace Bread With Lettuce Wraps
#4: Replace toast “soldiers” for vegetables for dipping with your boiled eggs
#5: Make vegetable salsa and use it in place of creamed sauces on meats, fish, and chicken.
#6: When eating out, order starters that feature vegetables
#7: Ask your waiter to swop the potatoes and instead bring two side orders of steamed vegetables with your meal.
#8: Cut sweet potatoes and parsnips into half-inch strips and roast them in coconut oil for a tasty alternative to French fries.
#9: Once a week, have a meal salad for dinner, such as Cajun-salmon Caesar salad or grilled-chicken spinach salad with mandarin oranges.
#10: Make a simple avocado salad for lunch.
#11: Mix steamed swede and/or carrots into mashed potatoes
#12: Roast chunks of carrots, sweet potato, celery, and onion in coconut oil, with a little sea salt and pepper, and a few sprigs of fresh rosemary. Roast at 425 degrees for 30 minutes. Great with a Sunday roast
#13:Roast cherry tomatoes, red onions and bell peppers, courgettes, garlic and basil in a little coconut oil. Awesome with a nice piece of steak
#14: Make a stir fry using spinach, broccoli, and baby sweet corn. Great with baked salmon
#15: Make your own vegetable soups.
If you have any tips that you would like to share, please feel free to post them below.
Have an amazing day.