Real Delicious: 100+ wholefood recipes for health and wellness by Freer Chrissy

Author:Freer, Chrissy [Freer, Chrissy]
Language: eng
Format: azw3
Published: 2016-01-31T16:00:00+00:00

From the vegetable patch

From the vegetable patch

Vegetables are one of nature’s best examples of a whole food: completely unrefined, unprocessed goodness. Vegetables are simply edible plants and you can eat many of their parts: seeds, leaves, tubers, stems, fruit, bulbs, even their flowers.

they’re good for us, aren’t they?

Vegetables aren’t just good for us: they contain nutrients that are essential for human life. They are versatile, can usually be eaten raw or cooked and, like all whole foods, are highly nutritious, being excellent sources of vitamins, fibre, folate and potassium as well as various minerals. Vegetables also provide small quantities of protein, sugars and starches. They are extremely low in kilojoules and fat, meaning that you can eat lots of them compared to many other foods, which is a good thing – especially if you’re watching your weight.

how many serves should we eat?

Most of us don’t eat nearly enough vegetables. On average we consume only half the minimum five serves per day recommended by most dietary guidelines.

Eating enough vegetables is essential for good health and weight management. Rather than viewing them as something we eat ‘on the side’, we should be thinking of vegetables as the ‘main event’, with other foods such as meat or grains being served on the side in smaller portions. If you imagine a dinner plate, always try to make sure that at least half the plate is vegetable based. Even if you’re eating pasta this is possible. Make sure the portion of pasta is small, load the sauce with veggies and serve it with a side salad rather than bread.

And what is a serve?

½ cup cooked or raw dense vegetables, such as carrots, beans or legumes

1 cup leafy vegetables, such as lettuce or spinach

½ cup fresh vegetable juice

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