According to research, women consuming more than 10 servings of fruit and vegetables daily after breast cancer treatment reduced their recurrence of breast cancer by 31% in comparison to women who consumed just 5 a day! * Although it can be challenging to include more vegetables into your diet, here are some simple and easy ways:
Perfect for breakfast, lunch or even as a snack, whisk up eggs with any vegetables you like onions, mushrooms, and peppers – or anything else you have in your fridge. Pour the mixture into a muffin tin or a larger oven dish and this favourite can last you for a few days. I love adding extra greens such as raw kale or spinach at the last minute as spices or herbs.
Add more vegetables to your pasta sauce
Turning one of you and your kids favourite into a more plant based recipe is simple. Make a vegetable based sauce (onions, tomatoes, mushrooms and courgettes or spinach and peas with pesto) in a wok or sauté pan and makes lots of it then, pour your complex carbs pasta on top.
Sneak vegetables into family favourites
Soups and stews are the perfect place to hide your vegetables. I love adding a handful of kale or spinach into a hearty stew or left over raw broccoli stem into a cooked soup before whizzing it. In French we say: “Ni vu ni connu je t’embrouille” (neither seen nor known won’t confuse you).
Add lots of herbs
These count as vegetables. When I grew up parsley was used with parsimony. I now love adding a large bunch of fresh coriander on top of curries and tagines or fresh basil leaves before serving pasta and parsley or mint leaves into salads. You can also make fresh herb ice cubes ahead of time to make sure you always have them handy to flavour your meal and add plenty nutrients into your daily diet.
Change your mindset
Think vegetable is the main and protein is the side. Switching the way you think about a meal is the best way to make sure you’ll include enough vegetables in your diet.
* (Gold et al 2008)