Liv Life Liverpool

How can I incorporate more fruit and vegetables into my diet?

Eating colourful vegetables and fruits will ensure that we benefit from all the vitamins and minerals that they provide that the body needs to function well. Some ways to incorporate more fruit and veg are to add swede, parsnip or celeriac to potatoes and mash together, these vegetables have subtle flavours and added goodness. Similar vegetables can be added to soups, stews and casseroles and pureed beforehand if wanting them to be hidden.

Incorporating finely chopped vegetables such as carrots, courgette, red pepper, sweetcorn or leeks to pasta sauces by blending with the tomatoes and using leek, onion or grated courgette in a homemade burger mix are other ways to boost intake of vegetables. Many veggies can be added to egg based Italian frittatas and omelettes. such as mushrooms, peppers, broccoli, red onion, peas, asparagus or tomatoes to name just a few. This is also a great way to use leftover veg from last night’s dinner.

Grating or whizzing up raw cauliflower or broccoli florets in the food processor makes a veggie ‘rice’ that is super quick to cook and very tasty once herbs or spices are added. Pizza crust also made with cauliflower and ground almonds is packed with protein and fibre and is surprisingly easy to prepare and cook.

The traditional humous recipe made with chickpeas, olive oil, lemon and garlic can also be changed up by adding combinations like carrots and cumin, pea and mint, roasted red pepper or roasted beetroot. Carrots, beetroot, courgettes and parsnips are all great additions to cake mixes that also add moisture and nutrients. Keep a well-stocked fruit bowl where it can be seen and explore the fruit and veg aisle to try something new each week.

Traybakes are another good way to incorporate several different veggies into a meal and there are recipes abound to be found on the internet, the washing up will also be minimised.

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