Posted on 01 Jan, 2015
5 ways to get more fruit and vegetables on your plate
Dinner is usually the largest meal of the day for most of us, and its a good opportunity to meet your daily quota for fruits and vegetables. Our top 5 tips to get more fruit and vegetables onto your plate.
1. Roast vegetables
You can roast any vegetable — from mushrooms, onions, eggplant, and courgette to tomatoes, broccoli, and carrots
— so don’t limit yourself. Enjoy roasted veggies as a side dish or toss them into pasta dishes and other recipes.
2. Poach vegetables
To poach, boil enough liquid to cover the vegetables. When it boils, add the vegetables. Turn down the heat to just below boiling and cook the vegetables for about five to seven minutes, until they’re brightly coloured and tender-crisp. Add garlic, basil, or tarragon for a flavor bonus. To retain nutrients, keep a watchful eye on the pot, or set a timer so you don’t overcook.
3. Smuggle fresh cut vegetables into main dishes
Try adding mushrooms, peppers, courgette, onions, or carrots into pasta sauce, casseroles, soup, stews, scrambled eggs, and chili.
4. Have a salad with dinner
Stock your salad with dark green leafy lettuce or spinach and toss in petite peas, tomatoes, onions, celery, carrots, and peppers. A healthy salad consists of about 3 cups of dark green lettuce, 1⁄2 cup carrots, a tomato, 1⁄4 cucumber, and 1 1⁄2 tablespoons of low-calorie dressing.
5. Choose fruit — fresh or frozen, stewed or baked — for dessert
Fruit salad for dessert It all counts toward your daily quota. Dried fruits are healthy but high in calories, so eat them sparingly.