All posts in Vegetables

Vegetables…and how to (easily) eat more

Auckland Nutritionist Larissa Beeby's guide for eating more vegetables

Spinach Pancakes!

Most people know they should be eating vegetables and nearly every person I see in my clinic would benefit from eating more vegetables.  However often people knowing they should be doing something and actually doing it are two different things.  This is often the case in many aspects of life however let’s just focus on vegetables today!

For many the broad statement of ‘eat more vegetables’ can be quiet daunting for many people.  It might be you don’t know what vegetables to eat?  What are currently in season, what vegetables you like, how to cook them or how to add more into  your current diet.  Often when we set goals that are often too board meaning we are setting us up to fail before we even start.  However if we can break down the goal and focus on the how we are going to change we often reach our goals in a more sustainable way.

  • An example of this in relation to the goal of ‘eating more vegetables’ could be:
  • having one vegetable based snack a day such as carrot sticks and hummus
  • introducing a vegetable based breakfast such as a breakfast salad
  • having a vegetarian meal twice a week
  • topping your meals with sprouts, herbs, sauerkraut or micro greens
  • including an extra vegetable to your dinner meals each night
  • purchasing a different vegetable each week that you have never tried before

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

Larissa

Director / NZ Registered Nutritionist

Green Goddess Soup

Auckland Nutritionist Larissa Beeby's Green Goddess Soup

Green Goddess Soup – the perfect winter lunch!

Ingredients

400g bag spinach, washed, stalks removed
200g kale
1 x Bok choy stem
1 large leek, roughly chopped (discard the very outer leaves and the firm dark green tops3 sticks celery, roughly chopped)
1 head (and stalks!) of broccoli, chopped
1 courgette, chopped
1 x green capsicum, chopped
1 cup of frozen peas
1/2 cup frozen edamane beans
1/2 cup board beans
1 cup of chopped fresh herbs (chives, dill, parsley, oregano, basil)
4 cups of chicken stock
2 chillies
3 cloves of garlic
Method

1. Now I know this may seem like a little bit of a hassle but trust me its worth it for a bloody good looking soup! So stay with me…….. first blanch the spinach to preserve the beautiful green colour: Add 1cm of water to a large soup or stock pot over a high heat and cover with a lid. Bring to the boil and add 1/2 tsp salt and the spinach leaves. Cover and simmer for a minute or so until wilted. Tip the spinach into a colander in the sink and run cold water over it for few minutes to stop it cooking. When completely cool, squeeze the spinach out and set aside.

2. To the same pot, add all the vegetables and then add the stock. Cover with the lid, bring to a simmer and continue to simmer for about 10 minutes, or until the vegetables are just cooked – they shouldn’t have any crunch to them, but they don’t need to be mushy.

3. Add the spinach back into the pot.

4. Next you need to blend the soup. I have a vitamin so can blend it while still warm but if you have a standard blender then wait until it has cooled to avoid any explosions. Or use a handy stick blender in while still in the pot.

* To me this soup is basically a good way to get rid of whatever is left in the fridge before our weekly shop, so feel free to throw in whatever you have. Trust me it will still taste amazing!

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.

Larissa

Director / NZ Registered Nutritionist

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.

Larissa

Director / NZ Registered Nutritionist