{"id":14794,"date":"2021-12-20T13:49:26","date_gmt":"2021-12-20T13:49:26","guid":{"rendered":"https:\/\/api-wordpress-dot-mammafitness-uk.ew.r.appspot.com\/?p=14794"},"modified":"2021-12-20T13:49:26","modified_gmt":"2021-12-20T13:49:26","slug":"how-to-sneak-more-vegetables-into-your-food","status":"publish","type":"post","link":"https:\/\/trainimal.com\/uk\/how-to-sneak-more-vegetables-into-your-food\/","title":{"rendered":"How to sneak more vegetables into your food"},"content":{"rendered":"\n

I often go on about the fact that we ought to eat AT LEAST 500 g vegetables a day (fruit is a bonus). Most of these 500 g should be vegetables and not fruit. It has turned out to be more difficult than I thought it would be for many women to get to that amount. To get up to 500 g, I recommend that you add vegetables to every other meal, including breakfast and snacks.<\/p>\n\n\n\n

There are plenty of reasons for eating that quantity of vegetables: vegetables contain fibre, which makes you feel full; they provide vitamins and antioxidants; and they are low in calories, which means that you can eat a substantial volume of vegetables.<\/p>\n\n\n\n

But there are some of you who just don\u2019t like vegetables. What do you do then? Well, you sneak vegetables into your diet anyway!<\/p>\n\n\n\n

Here are some clever tricks!<\/strong><\/p>\n\n\n\n

Make banana pancakes with mashed beans and serve them with berries.<\/p>\n\n\n\n

\u2705 Make wraps out of lettuce leaves instead of flatbread\/tortillas. But if you do make a wrap out of a tortilla, heap on the salad or spinach.<\/p>\n\n\n\n

\u2705 When you make an omelette \u2013 garnish it with spinach, tomatoes and sweet peppers.<\/p>\n\n\n\n

\u2705 Do you eat sandwiches? Try hummus or tapenade instead of butter and add avocado, cucumber, tomatoes, salad leaves and sweet pepper rings. Not exactly wild and crazy, but it works.<\/p>\n\n\n\n

\u2705 Do you like pizza? Make the base with cauliflower or broccoli.<\/p>\n\n\n\n

\u2705 Try replacing ordinary lasagne with moussaka (a Greek variant made with potatoes and aubergines).<\/p>\n\n\n\n

\u2705 Grate carrots and courgettes into your meat sauce.<\/p>\n\n\n\n

\u2705 Make stews. The base ingredients are meat, potatoes and vegetables.<\/p>\n\n\n\n

\u2705 Replace your normal pasta with lentil pasta.<\/p>\n\n\n\n

\u2705 Do you make mashed potato? Mix in boiled cauliflower or boiled parsnips.<\/p>\n\n\n\n

\u2705 Focus on salads! My own base is always spinach, and then I add what I want. That might be blue cheese, walnuts and apple chunks, or tomatoes, basil and feta cheese or edamame beans, etc.<\/p>\n\n\n\n

\u2705 Make vegetable spreads, dressings and sauces. Guacamole, tapenade, hummus, tzatziki.<\/p>\n\n\n\n

\u2705 Focus on smoothies! You can make plenty with different berries, fruits and vegetables, but make sure that you have a base that is rich in protein, such as quark or protein powder. Youngsters often like smoothies.<\/p>\n\n\n\n

\u2705 Craving crisps? Make your own crisps out of sweet potatoes, apples, beetroot or kale. Dry them in the oven \u2013 don\u2019t fry them!<\/p>\n\n\n\n

\u2705 Try out a new vegetable every week. Focus on kohlrabi if you\u2019ve eaten a lot of cabbage, for example. Replace kale with Tuscan black cabbage, cauliflower with broccoli, etc.<\/p>\n\n\n\n

\u2705 Try oven-roasted peppers! The flavour is much more delicate. And are you after a delicious sauce to go with fish? Blitz a sweet pepper in the mixer \u2013 just remember to add salt.<\/p>\n\n\n\n

\u2705 Soups: spinach soup, potato soup, broccoli soup, pumpkin soup, beetroot soup, onion soup \u2013 you-name-it soup.<\/p>\n\n\n\n

\u2705 Ice cream made with frozen mango chunks: Blend 125 g frozen mango cubes in a food processor with 50 ml coconut milk. Eat and enjoy.<\/p>\n\n\n\n

\u2705 Ice cream made with frozen bananas: Blend 2 bananas in a food processor (thaw them slightly in the microwave first) with 1 tbsp peanut butter. Eat and enjoy.<\/p>\n\n\n\n

\u2705 Try freezing grapes \u2013 amazing! Perfect as snacks after an exercise session or on a summer evening. Or on an ordinary grey day in February. <\/p>\n\n\n\n

It CAN\u2019T be any easier than that. Anything else is just an excuse!<\/p>\n\n\n\n

Photo<\/strong>\u00a0iStockphoto<\/p>\n","protected":false},"excerpt":{"rendered":"

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