George Bush hates Broccoli so much he banned it from the White House and Air Force One. Rapper Snoop Dog rapper refuses to have Brussels sprouts on his plate and Miley Cyrus admits she hates all vegetables, even though she’s vegetarian, she was quoted recently saying: “I basically eat pasta every day. How can something taste good that’s green?” I have to admit, I’m no angel, I can’t eat cabbage since I was forced to eat it as a child and I have a zero tolerance policy when it comes to cucumber.
Most of us, if we’re honest, know we need to eat more vegetables and less meat. People who maintain a healthy body weight long-term usually do so by reducing their meat consumption. Whilst studies show that vegetarians tend to have a lower body fat percentage long-term and lower levels of oxidative stress and cholesterol, compared to their meat-eating counterparts.
Vegetables contain a variety of key nutrients for very few calories and boost fibre intakewhich is associated with increased satiety and weight loss. So far so obvious; but what if you or your family don’t like them? Here’s 10 easy stealth tactics to increase vegetables in your diet:
- For breakfast, add diced onions, peppers and mushrooms to omelettes and frittatas, along with a few scoops of salsa
- For lunch try making a wrap with lettuce or collard greens instead of a tortilla
- Create your own vegetable pasta, using the julienne function on a simple vegetable peeler, turn courgettes into ‘spaghetti’ noodles. Sautee 4-6 cloves garlic, spices such as oregano, rosemary, and basil, 12 oz. coconut milk, 1/2 t. salt and 1 t. pepper. Throw in courgettes and cover to soften noodles
- Create vegetable mash, the ultimate guilt-free comfort food. Simply add carrot, cauliflower, swede or sweet potato to half the usual amount of potato
- Stir fries are the perfect dish for transforming vegetables; garlic, onions, peppers, chili, broccoli, mushrooms, baby corn, pak choi, carrots, beansprouts, the possibilities are endless – season with soy and sweet chilli sauce
- Like stir fries, curries are perfect for hiding vegetables, either puree them to hide them all together and thicken the sauce or add them whole
- Pureeing and hiding broccoli and root vegetables like squash and pumpkin to spaghetti sauce sweetens it up.
- Snack on aroasted cauliflower seasoned with salt, caraway seeds and olive oil
- Naturally sweet, carrots, beetroot, parsnips and courgettes add flavour and texture to cakes, and help keep them fresh and moist. Carrot is a classic addition to lightly spiced cakes, and parsnip is more unusual but works well with ginger and cinnamon. Courgette makes the best moist, light muffins, and beetroot and chocolate are great partners. The beetroot gives the cake a delicious fudgy texture. Also, try pumpkin or squash with mixed spices
- And if all else fails, Vital Greens: An all-in-one nutritional super food containing 76 of the most nutritionally potent and nutrient dense greens, vegetables and fruits to cover every nutritional base. It’s expensive, but it’s genuinely tasty, easy-to-take – just add water, and is free from gluten, allergens, additives, artificial flavours, dairy, wheat and other nasties so suitable for the whole family. http://www.amazon.co.uk/Vital-Greens-Phyto-Nutrient-Superfood-100gm/dp/B000ODY0C2
Shani Shaker BA (hons), dipION, mBANT, CNHC is a registered nutritional therapist with a focus on regenerative and functional nutrition, disordered eating, addiction and mental health. Based in London her services include one-to-one coaching, group classes and Skype sessions. Contact her at firstname.lastname@example.org
Disclaimer: The information provided is intended for your general knowledge only and is not a substitute for professional medical advice or treatment for specific medical conditions. Please consult your healthcare provider with any questions or concerns you may have regarding your condition. Supplementation should only be temporary. If you’re eating a nutrient-rich diet, extra supplementation should only last for a month or two, just long enough to resolve the deficiency