14 Tips On How To Eat More Veg

fruit-and-vegWe all know that we need to get more vegetables into our diet. Vegetables are packed with vitamins, minerals, and loads of trace elements that help to keep us healthy. Cruciferous vegetables such as broccoli, kale, cabbage and cauliflower are high in vitamin C as well as anti-estrogenic compounds such as indole-3-carbinol, which stimulates detoxification, and helps prevent the buildup of estrogenic fat and they also have cancer-fighting properties. Vegetables are so important to good health that the World Health Organisation 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 our fruits and vegetables are on the decline due to poor farming practices and nutrient deficient soil. If it’s not in the soil, it’s not in the veg that we 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. 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 shre with you some top tips on how to sneak more vegetables into your daily nutrition.

  • Skewer cherry tomatoes, carrot slices, mushrooms, eggplant, onion, squash, sweet potato, for tasty shish kababs.
  • Make homemade guacamole and use chopped veggies like carrots and celery as dips.
  • Replace Bread With Lettuce Wraps – click here for a simple recipe
  • Replace toast “soldiers” for vegetables for dipping with your boiled eggs
  • Make vegetable salsa and use it in place of creamed sauces on meats, fish, and chicken.EAT Smart Diet Solution avecado salad
  • When eating out, order starters that feature vegetables
  • Ask your waiter to swop the potatos and instead bring two side orders of steamed vegetables with your meal.
  • Cut sweet potatoes and parsnips into half-inch strips and roast them in coconut oil for a tasty alternative to French fries.
  • Once a week, have a meal salad for dinner, such as Cajun-salmon Caesar salad or grilled-chicken spinach salad with mandarin oranges.
  • Make a simple avecado sald for lunch.
  • Mix steamed swede and/or carrots into mashed potatoes.
  • 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
  • Roast cherry tomatoes, red onions and bell peppers, courgettes, garlic and basil in a little coconut oil. Awesome with a nice piece of steak
  • Make a stir fry using spinach, brocolli, baby sweet corn. Great with baked salmon
  • Make your own vegetable soups.