When it comes to vegetables we know we should be eating our ‘5 or even 10 a day’ but sometimes it’s not that easy. I often find with clients that eating fruit isn’t difficult but when it comes to vegetables they struggle to eat a variety. People are often stuck in a rut of eating the same vegetables week in week out. It’s the variety of vegetables with their different plant chemicals that are needed to feed our beneficial gut bacteria. I get told that finding different ways to cook and eat vegetables can be a challenge. So here are some tips to help you start to really enjoying vegetables so that you eat them because you want to, not because you have to!
Try to buy vegetables that are in season, look for locally grown produce rather than those that have been air freight; you’ll be supporting local farmers and the vegetables are likely to have more nutrients as they won’t have spent days travelling so far
Stir fry your veggies, although steaming is a healthy option stir frying them in olive or coconut oil adds flavour and also helps your body to absorb the vitamins. Fat soluble vitamins such as vitamins A & K need fat to be absorbed. Stir frying only takes a few minutes, try kale in coconut oil or broccoli in olive oil
Roasting veggies gives them a lovely concentrated flavour, cut up a variety of different veg; mushrooms, courgettes, tomatoes, onions, peppers, aubergine, add them to a roasting tin with some olive oil and let them do their magic
Season your vegetables, add herbs and spices – sweet potato or swede chips with paprika, roasted butternut squash with chilli, kale with garlic
Add extras to your veggies – think sliced almonds with your green beans, sesame seeds with broccoli, roasted carrots with rosemary or thyme and a little honey
Seasonal veg tips
Curly Kale – this can be used raw in smoothies and salads or added to soups and stews, remember to cook lightly
Brussels Sprouts – can also be enjoyed raw in salads, shred them finely and enjoy with an olive oil and lemon dressing. Rather than boiling your sprouts try roasting, delicious with chopped chestnuts
Cauliflower – roast in the oven with coconut oil, ginger and a sprinkling of curry powder or combine with leeks and vegetable stock to make a warming winter soup
There are lots of ways to make vegetables more exciting and appetising. Once you try some of these you can start to make veg the hero of your plate; no more soggy sprouts at Christmas!
Julia Young Nutrition T: 0771 589 0894 info@juliayoungnutrition.com www.juliayoungnutrition.com
Disclaimer: Nutritional Therapy is not a replacement for medical advice, practitioners always refer any client with ‘red flag’ signs or symptoms to their medical professional. The information provided here is general and is not intended to treat, diagnose, prevent or cure any diseases or conditions.
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