Help fussy eaters to give veg a green light
Getting anyone to eat their five a day is a battle but FIONA DUFFY discovers a range of useful ideas
ONE in 20 Britons hasn’t eaten a single green vegetable in a month, with 68 per cent of us going longer than a week at a time between portions. Meanwhile, half of all British parents have given up trying to get their kids to have the recommended five a day, say studies.
But overlooking veg means missing out on a powerhouse of nutrition. So which should we be trying – and how do you win over the fussiest of eaters? KALE “This brassica family member is extremely nutrient-dense with high levels of beta carotene (vitamin A), vitamin C, vitamin K and minerals calcium and magnesium,” says nutritionist Alix Woods.
“It’s full of powerful antioxidants which protect the heart and have antiinflammatory, antiviral and anticancer properties.” Flavour too strong? “Try a splash of orange juice,” suggests Jennifer John, home economist at Discover Great Veg.
“Or add to a casserole, soup or fish, where its natural tang can enhance the whole dish.” PARSNIPS “These tuberous, naturally-sweet root vegetables have a number of essential vitamins and minerals,” says Alix.
“Significant amounts of potassium maintain heart health while the fibre content boosts digestion, staving off constipation and even encouraging weight loss.” Simply peel, boil and mash – or add to mashed potato, starting with a small amount for palates to get used to the flavour then slowly increasing, suggests Jennifer. BEETROOT “This ancient veg is wonderfully potent, low in fat, full of vitamins and minerals and packed with powerful antioxidants,” says Alix. “Beetroot is gloriously nourishing and especially high in glutamine which helps to keep the intestinal tract healthy.” It is also known to help reduce blood pressure. Studies have shown that drinking beetroot juice after strenuous exercise reduces muscle soreness and aids recovery. Make your own beetroot crisps by thinly slicing, dusting with tapioca flour and baking for half an hour. Season with celery salt for added flavour. “This vegetable between a cabb turnip – has a w bone-buil sulphu antio glu im e v c a ey Alix is nic and is a accompan any supper.” Boil and mash w then season and soft cheese for a COURGETTES “Courgettes are with fibre, wate boosting vitami potassium,” say
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