Why Vegetables Are the Ultimate Superfood

In the past, everyone from personal trainers to dieticians has tried to sell their favourite superfood. Goji Berries, Kombucha, Kimchi, Maca Powder and Hemp Seeds just to name a few. But most have foregone the most obvious of superfoods: good old vegetables. This superfood comes in all shapes and sizes, colours and tastes. You can eat it almost with every meal if you desire! And the best part? You can get it almost from everywhere at the friction of the cost of other superfoods! So it’s about time that you run out to your local supermarket and add some more of this delicious superfood to your diet!

So what’s so great about veggies? Can’t you just keep eating goji berries?

Well, it is the variety that is key! You were probably told back in school that vegetables are jam-packed with nutrients that your body needs to feel good. Vitamins and minerals such as potassium, folate, vitamin C or vitamin A reduce the chance of chronic diseases while also strengthening your immune system. On top of that, vegetables will benefit many aspects of your appearance including your skin, hair and nails as well as help with muscle development and soreness.

If you don’t include veggies in your diet, you will most likely feel unwell after a while. You will feel more sluggish, have less energy, be more hormonal, have digestive issues and constantly feel hungry. Keep it up for longer and you will probably experience some health problems as well: high blood pressure & cholesterol, increase in infections, higher risk of cancer—the list goes on and on. Did you ever watch Super Size Me in school? If not check it out, it’s probably more of a shocker than those health labels on cigarette packaging.

Long story short, you probably want to include some type of veggies in your diet. P.S. Most vegetables are low in calories. That’s great for those who want to lose weight.

Ok, so fewer goji berries and more veggies. But how many should I have?

An adult should consume 5-6 serves of vegetables per day. Your little ones should have roughly 1-4 serves, depending on their age. But how much is that, exactly? Here are some examples:

That seems a lot. How can I possibly include so many veggies in my daily diet?

For many, eating 5-6 serves of vegetables is challenging. In reality, up to 80% of the world’s population does not eat this amount. Often it is all about making veggies more appealing. No one likes soggy zucchini, over steamed broccoli, or just a bland bowl of veggies as a side dish. So here are some easy tips that help you come up with delicious ways to include more veggies in your diet:

• Include vegetables into all your meals:
  • Yes, even breakfast. Why not try a vegetable & bacon omelette or add a handful of baby spinach or half an avocado into your morning smoothie.

• Pre-cut veggie sticks for snacking:
  • You can easily prepare vegetables such as carrots, capsicums, green beans or cucumbers a few days in advance and leave them in the fridge. That way, you always have a crisp snack on hand. To keep them fresh, place a wet paper towel over the veggies in an airtight container. A great way to make veggie sticks even more appealing is by serving the veggie sticks with some hummus, herb cream cheese or some cheese sticks. Perfect little afternoon snack!

• Use Vegetables as a base for sauces:
  • Grating vegetables such as carrots, zucchinis or mushrooms and using them in sauces are a great way to increase your intake. It’s also a great way to sneak in an extra few serves for those fussy eaters. I promise they will never figure out what really is in their pasta sauce. Need some Inspo? Try my Classic Tomato Sauce for Pasta.

• Zoodles:
  • This is an easy, fun way to include more veggies. Use vegetables such as carrots, zucchinis or capsicums to make noodles. If a Zoodle maker is not an option, cut the vegetables into thin pieces using a knife or peeler. You can also mix them with noodles or pasta. Just mix in the veggie noodles with freshly boiled pasta. My personal favourite? Spaghetti and zucchini noodles! I promise you won’t be able to tell the difference.

• Try a new vegetable each week:
  • Look out for new vegetables or a vegetable that you haven’t tried in a while. You could even base your meals on one certain vegetable in the week, e.g. broccoli is in season at the moment, so why not try to make at least 2-3 meals based around broccoli.

• Feel free to use frozen vegetables:
  • Frozen vegetables are very convenient, especially when you consider steam pouches. They are always a great way to bulk up your lunch or dinner. Many people believe that frozen veggies aren’t as nutritious as fresh produce. But, that old fairy tale has long been debunked. Some even suggest that because of the freezing process, frozen vegetables may hold on to more nutrients over the long term.

But that are obviously some of many ideas on how you can include more veggies in your diet. Give them a try, and find out what works for you. Don’t feel you need to eat straight away 5-6 serves a day. Increasing the amount gradually and choosing one thing to try each week will allow you to eat more veggies without feeling overwhelmed. Don’t worry, over time, the amount will increase by itself.

If you are still unsure how to use this awesome superfood, why not check out some delicious recipes? Or look at the comments below to see what others have done! Maybe you even have a favourite veggie or another tip to contribute?

Having trouble finding some delicious vegetable recipes? Here are a few recipes to get you started:

• Greek Stuffed Vegetables
• Veggie Fried Rice
• Rice & Salad Box
• Chilli Con Kerne