Vegetables can be a great way to fill hungry tummies and increase the fibre in your diet. It is recommended that we have at least 30g of fibre a day for optimum health. To reach this number you need to have
some high fibre choices otherwise you will never reach it.
Most Australians only get about 10 grams of fibre a day. That’s not nearly enough. Having lots of fibre in your diet can help reduce your risk of constipation, haemorrhoids, high cholesterol, high blood sugar, obesity, colon cancer, diabetes and heart disease. Wow! That’s a lot of benefits.
Here are some of the best choices – avocado, cabbage, broccoli, carrots, corn, green beans, kale, peas, potato with skin, spinach, sweet potato and pumpkin. There are a great range of vegetables in season now that you can utilise as they are at their peak and also at a great price, such as zucchini, pumpkin, spinach, tomato and fresh basil. So it’s the perfect time to make pumpkin soup, tomato based pasta sauces and use fresh basil in your stews and casseroles to add flavour.
Zucchinis are great roasted, grilled, boiled or grated and added to quiches, cakes or to stretch your mince a little further. I love roasted vegetables either mixed in with pasta, tossed in a salad or as part of a delicious sandwich or toasted Panini. Other vegetables that roast well are capsicum, eggplant, onion, cherry tomatoes, pumpkin, asparagus and sweet potato.
Here are a few tips to make sure the veggies don’t get left on the plate:
- When cutting vegetables don’t always just slice, for example a carrot can be sliced either in round shapes, in half, cut on an angle or cut into strips.
- Don’t be boring with the way you present your vegetables as adding a few herbs and spices can make a real difference.
- Wok fry broccoli, carrots, onion, cherry tomatoes, garlic, mushrooms and garlic then toss in some Cajun or Moroccan seasoning and watch your family come back for seconds. I suggest that you add the mushrooms and tomatoes last as they take less time to cook.
- Another fun idea is to do only green vegetables such as snow peas, broccoli, beans, asparagus and bok choy, add some oyster sauce, soy sauce some garlic and ginger, a little water with cornflour and you have a great Asian green stir fry that will go with so many dishes.
- Avoid overcooking vegetables as nothing is more unappealing that mushy veggies, so keep the crunch and fibre up.
Vegetables can be tasty and interesting, it’s all in how you prepare them. So think outside the square and fibre up, your body will thank you for it.
Article submitted by Annette Sym of Symply Too Good To Be True