Getting More Veggies into Your Weekly Meals

Eating more vegetables is always recommended, not just by me, but by nutritionists & dieticians across the board.

For some reason, we were duped into thinking vegetables are 'boring' or 'tasteless' when we were kids.

Now let's just think about that for a moment.

Was it our parents?  (who also grew up with overcooked & bland range of vegetables?)

Was it the junk food advertisers?  (who have a seriously vested interest in making us think their snack food is better?)

Was is partly us, as kids, who were all about the chips & lollies are a reward?  (without realising the epidemic of diabetes & heart disease on the horizon?)

Whatever the reason, I am here to tell you that HEALTHY FOOD DOES NOT HAVE TO BE DULL OR TASTELESS!!

You can enjoy salad, stir fry (which is pretty much hot salad, right?) and any other healthy meal, without feeling taste-deprived or lacking in sensation.

You just need to start thinking about the composition of your meals, what you put in your shopping basket & how you & your family like to eat.

Trust me.
This is not hard.
(Despite what food manufacturers try to make you believe)

Here's a couple of easy ways to get more veg, more fibre, more greens, into your weekly meals.

Coleslaw.

This gal is a hero for gut-health & only takes a few minutes to prepare.

Thinly slice cabbage & grate some carrots or buy the pre-made pack.
I always use natural yoghurt with a dash of mayo as the dressing.

Cabbage is an excellent source of fibre & a rich source of vitamin C and vitamin K, containing 44% and 72%, respectively, of the Daily Value (DV) per 100 gram amount.Cabbage is also a moderate source (10–19% DV) of vitamin B6 and folate, with no other nutrients having significant content per 100 gram serving (table).

Carrots get their characteristic, bright orange colour from β-carotene, and lesser amounts of α-carotene, γ-carotene, lutein and zeaxanthin.^[63] α- and β-carotenes are partly metabolized into vitamin A, providing more than 100% of the Daily Value (DV) per 100 g serving of carrots. Carrots are also a good source of vitamin K (13% DV) and vitamin B6 (11% DV), but otherwise have modest content of other essential nutrients. 

Salsa.

If you enjoy tomatoes, cucumber & onion, doused in olive oil & balsamic, this salad makes a beautifully fresh accompaniment to most summer dishes.

Chop tomatoes, cucumber & red onion into small pieces, splash with olive oil, salt & balsamic to taste. This is a great accompaniment to homemade burgers or tacos.

Sensational Salads II

Tomato & Bocconcini Balsamic Salad
serves 6  preparation 10 mins

Ingredients
2 x 400g tomato medley
1 large red onion sliced
200g tub of bocconcicni, drained and torn in half
1/2 cup pitted balck olives
1 cup basil leaves
Dressing
3 tblspns olive oil or flaxseed oil
2 tblspns balsamic vinegar

Combine oil and balsamic
Arrange tomatoes, onion, bocconcini, olives and basil on a serving platter, drizzle with dressing and enjoy!

Salmon and Asparagus Salad
serves 4  preparation 20 mins  cooking 10 mins

Ingredients
400g skinless, boneless salmon fillets
1 bunch of asparagus, ends trimmed
100g snow peas
400g can cannellini beans, rinsed and drained
125g Brie cut into thin wedges
Dressing
1 1/2 tbsp white wine vinegar
1 1/2 tbsp olive oil
2 tsp finely chopped dill
1 tsp Dijon mustard

1. Preheat oven to 180C or 160C fan-forced.
Line an over tray with baking paper. Place salmon on baking tray and cover with another sheet. Bake for 10 mins until just cooked. Set aside to cool.
2. Place asparagus and snow peas in a large heatproof bowl and cover with boiling water. Stand for 1 min then lift out and plunge into iced water. Stand for 1 - 2 mins then drain and pat dry.
3. Cut asparagus and snow peas in half lengthways. Break salmon into large flakes and arrange on a platter with asparagus, snow peas, beans and brie.
4. For the dressing, combine ingredients well and season to taste. Drizzle over salad and serve.

Tomato and Olive Salad
serves 6  preparation 10 mins

6 ripe tomatoes, sliced
1 small red onion, finely sliced
2 tbsp chopped parsely
1/4 cup pitted green olives, halved
2 tbsp each Red wine vinegar and olive oil

Arrange tomato slices on a serving platter and top with onion. Scatter parsley and olives.
Drizzle vinegar and oil over the salad, season with salt and pepper to taste.

Cabbage, pea, mint, chilli and parmesan salad

Add some chicken or fish to this salad for a delicious summer meal.

Cooking Time Prep time 10 mins, cook 5 mins

Ingredients:
100 gm peas, podded (about 250gm unpodded)
400 gm cabbage, shredded
150 gm small radishes, thinly sliced lengthways
1 cup each (loosely packed) mint and flat-leaf parsley, torn
1 long red chilli, seeds removed, finely chopped
80 gm parmesan, finely grated

Lemon dressing
100 ml extra virgin olive oil
50 ml lemon juice

 
Blanch peas until bright green (1-2 minutes), drain and refresh, drain again and reserve. 
 
For lemon dressing, whisk ingredients in a bowl, season to taste and set aside. 
 
Combine peas, cabbage, radish, herbs, chilli and half the parmesan in a large bowl and toss to combine. 
Add lemon dressing, season to taste and mix until cabbage begins to wilt (1-2 minutes). 

Adjust seasoning and serve salad scattered with remaining parmesan.
Serves 4 

By Karen Martini, Mr Wolf

Chicken Pad Thai

Ingredients:
2 Lebanese cucumbers
1 carrot
Large handful bean sprouts
Handful baby spinach leaves
1 red capsicum, finely sliced
2 spring onions, chopped
½ red chilli (optional)
Small bunch coriander or Thai basil
Bunch mint leaves, chopped
400g grilled chicken or tempeh
1 tsp ground flax seed (linseed)

Dressing
Juice from 2 limes
1 clove garlic, chopped
1 tsp fresh ginger, grated
2 tsp wheat-free tamari soy sauce
Few drops stevia
2 tsp tahini

Use a peeler or mandolin to slice vegetables into long noodle-like strips. Combine all the ingredients except flax seed in a large mixing bowl.
Combine the dressing ingredients and pour over salad just before eating. Sprinkle with flax seed and serve.
Serves 2

By Teresa Cutter