How to vege up your meals…

Nutritionist Larissa Beeby's tips on how to include more vegetables into your diet

Salads – a great way to enjoy vegetables!

Vegetables are one of life’s pleasures.  Well thats what I think anyway.  However I know there are a lot of people out there that probably aren’t on the same page with me here.  But here’s the thing, with pretty much every client I consult I get them to include more vegetables into their diet.  And yes I know what you are thinking…”Why the hell are these so dam important!”

Vegetables are naturally low in fat, salt and sugar.  So while they provide us energy, they are also giving us loads of vitamins, minerals and fibre and there is growing evidence of additional health benefits from a range of phytonutrients.

So here are my tips on how to include my vegetables into your diet:

  • Breakfast!  Being the first meal of your day its your first opportunity to eat some vegetables.  Such as adding spinach, kale,avo or courgette (go on try it!) into your smoothie or eggs, spinach, tomatoes and avo
  • Eating the stems.  Broccoli stems should not be wasted. Ever.  Grate them into your omelettes or bolognese, chop them into your stir fries or just fry them up for a snack with satay sauce ;-)
  • Mix it up and use cauliflower rice instead of rice for curries, stir fries etc
  • Snacks such as carrot and celery sticks with hummus or peanut butter
  • Salad every night.  Not only do you get an extra dose of veggies at night time but this also means there will be left overs for lunch the next day!
  • Add grated carrot, courgette, broccoli, onions, into your bolognese, meatballs or hamburger patties
  • make your own dressing using avocado, lemon juice, and unsweetened coconut yoghurt instead of mayo
  • Feast on homemade vege soups.  Soups are a great way to clean out your vege draw too!
  • Have your cake and eat it too!  Yes Beetroot Chocolate Cake, Avocado Mousse, Pumpkin Pie Muesli Bars and Courgette Brownie are actual things…and as long as your don’t pack them full of sugar they will make a pretty decent snack too.

If you would like help with meal ideas and plans , contact NZ Registered Nutritionist Larissa Beeby for your own nutrition consultation either online, in person or over the phone.


Director / NZ Registered Nutritionist

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