FUN WITH VEGETABLES
EXPAND YOUR IDEAS WITH NEW AND OLD VEGETABLES
Vegetables are one of those food groups that your body loves but your taste buds dislike. It seems like everyone struggles to get the recommended intake of vegetables into their diet. Only 1 in 20 adults in Australia reach the recommended intake. Yes, we all know how essential vegetables are for you; the question is, how do you increase your vegetable intake into your daily meals without your taste buds knowing?
Well, here are seven different ways you can increase your vegetable intake into your meals or snacks:
1. Grating them into sauces or curries: A great way to hide the vegetables is to grate them into a sauce, for example a pasta sauce. Grating vegetables such as carrot, parsnip and zucchini are amazing to blend and add richness to sauces and/or curries.
2. Slow cooking: Adding lots of vegetables into your casserole will make it not only a great consistency but also add to the whole flavour. As they are cooking for a long time it will make your vegetables soft and they will blend into the casserole’s sauce. Using a packet of frozen vegetables that has a high amount of fiber, will not only speed up the blending process but also help your digestion.
3. Veggie chips: Be creative with your meals, don’t just put a serving of steamed greens on your plate! Steamed greens always get boring quickly. Chop up some zucchini, carrots and capsicum. Put the vegetables onto a tray with baking paper. Spray lightly with oil and sprinkle with pink Himalayan rock salt to taste. Put them in the oven for 30 minutes at 180 degrees Celsius or alternatively use an air fryer, with the directions as instructed.
4. Smoothies and juices:
Now this is a common way to increase your vegetable intake. Adding two fruits e.g. apple and blueberries with spinach, carrot and cucumber is a yummy way to start your morning!
5. Veggie patties: A great tasting additive to your meal is to mash cooked vegetables such as carrot, chickpeas, cauliflower and peas all together. Add an egg to the mash and turn it into a patty. Lightly fry to crisp the patty with a teaspoon of oil in a hot pan. This is also great for a snack!
6. Cauliflower or broccoli and potato mash:
Mashed potatoes hide the taste and texture of other vegetables very well. By adding half the amount of mashed potatoes to mashed cauliflower or broccoli you can mask their strong flavor.
7. Eating out: If you are eating out make sure that you order a salad first, this will ensure that you get your intake of greens before your
main meal is served. This will also prevent you from overeating or snacking on the bread!
If you have food that you may not like the taste of, add some seasoning. Adding heaps of flavour for variety will help you increase your vegetable intake. Our taste buds can get bored with bland foods and crave powerful dense flavors, hence this is why we go for chips or chocolate. Therefore, playing with your herbs and spices will keep your taste buds entertained and prevent cravings. Spices include rosemary, basil, chives, thyme, nutmeg and the list goes on! They will help you make your vegetables exciting and tasty!
THERE ARE MANY POSITIVES THAT COME FROM INCREASING YOUR VEGETABLE AND FIBER INTAKE.
They help to improve your general health, your digestion and satiety. Also the increase in micronutrients will help your skin, energy levels and sleep. So get creative with those veggies! Your body will love you for it! To learn more about your body and be informed about the correct nutrients needed in your everyday meals, contact a health professional. KEY SUMMARY POINTS: Be Creative! Always try different methods of cooking e.g. veggie chips. Grate and blend vegetables into your food to disguise the taste. Seasonings are your best friend at making vegetables taste delicious!
Jessey Telford is a university accredited nutritionist, fitness expert and Director at Locford Nutrition and Fitness in Melbourne. She believes that food for a healthy lifestyle should be easy and still taste delicious. She may be contacted through the website or her email.