1. Start the day with a savoury breakfast. I can’t imagine many people wanting to add greens to their cereal!? This is why a savoury breakfast makes eating more vegetables easier and also most breakfast cereals suck nutritionally speaking.  Incase your stuck on how to do the veggie thang at breakfast. Heres a few of my fav’s:

  • Egg omelette with spinach, kale, mushrooms, red onion, tomato etc.
  • Poached eggs with a scoop of leftover vegetables (reheated) from dinner the night before.
  • Add a grated zucchini and/or carroti to porridge while cooking (you can’t taste it, just adds more nutrition).
  • Saurkraut is really easy and cheap to make at home and makes for a yummy condiment to go with breakfast (and adds more vegetables/cabbage to your day).
  • Make a green smoothie. Pack in as many veggies as you can, but also make sure you eat/chew something to stimulate  your hunger signalling hormones. Drinking a meal is not as satisfying no matter how calorie or nutrient dense.

One of last weeks breakfasts. I hardly ever take photos of my meals, but fortunately for this post I did. Yep, thats broccoli. Tastes pretty good the next day with eggs and a blob of pesto! 

2. Replace crackers with veggie sticks. A yummy snack dipped in pate, cottage cheese or hummus. Or have a go at my  chicken liver pate recipe!

3. Buy more veggies (duhh!) and less crappy processed foods. The less money we spend on processed food that doesnt provide any nutrition, the more we have to spend on the good stuff that actually nourishes our bodies and fills us up.

4. Add greens to smoothies or fresh juices for a nutrient boost. Greens are low in sugar so add as many as you can! Spinach, kale, cucumber, mint etc are all yummy options to add to a delicious smoothie and juice. *I recommend no more than 1 piece of fruit in a smoothie/juice to keep the overall sugar content low.

5. Make veggie rice! I highly recommend a food processor if you don’t have one already. Faster than cooking rice, seriously easy. Add half a head of cauliflower chopped roughly into processor and blend until resembles fine rice. You can also add zucchini too! To cook, simply add to a fry pan with a dash of olive oil and lightly fry for a few minutes. Pop a lid on top to speed up the process. Perfect served with any meal you would normally have rice with e.g.) curries, chilli con carne.

6. Roast a tray of starchy veggies such as kumera, potato, pumpkin, parsnip, carrots & beetroot with a drizzle of olive oil and dried herbs. Store in a container in the fridge to use throughout the week. Add a handful to salads, breakfast or reheat for dinner if you get stuck! A healthier carbohydrate alternative to most breads, pasta and noodles.

7. Keen for homemade burgers? Such an easy way to sneak a few fresh veggies in, especially if you lose the bread bun! Get creative and use large cos lettuce leaves to hold the ingredients or try thinly baked kumera or egg plant slices to use like a sandwich.

8. Grow your own herbs! Really easy to grow a few herbs at home. Excess basil or parsley makes a lovely homemade pesto you can use as a condiment or dip vegetable sticks into for a double whammy nutrient boost.

9. Don’t throw away those sad looking veggies! Instead, throw them into a slow cooker with a chicken carcass to make a delicious stock or broth. Broth is rich in collagen, the most abundant protein in our body. Important for our skin, joint and gut health.

10. Still don’t like veggies!? Add a small dollop of butter on top of steamed greens seasoned with salt and pepper. Nothing wrong with a little butter and the additional fat actually increases the absorption of the nutrients! Cool, huh.

 

Just incase you haven’t seen this amazing joke before…

Jess Xx