23 WAYS TO GET MORE VEGGIES INTO YOUR DIET!
What’s the best thing about veggies? Well, you can eat an unlimited amount of most veggies without fearing bloating or weight gain. Unlike most fruit, vegetables are much lower in natural sugars and will actually aid weight loss instead of inhibit it. And if you’re not trying to lose weight, then vegetables are still incredibly beneficial - the nutritional value of vegetables is very high! Try incorporating different-coloured vegetables into your day to get the most of a range of vitamins and minerals.
- Add more veggies to your sandwiches/wraps
- Make a veggie omelette with tomatoes, peas, carrots, peppers
- Add some mushrooms, tomatoes and peppers to your pizza
- Make a fresh garden vegetable salad
- Make a roast veggie salad
- Blend some broccoli and spinach into your green smoothie
- Make a vegetable curry/tagine
- Cook a hearty vegetable soup
- Add more carrots/eggplant/zucchini/tomato/parsley into your lasagna
- Add more tomatoes, mushrooms, zucchini, carrots and capsicum into your pasta sauce
- Eat a cup of veggies for every sushi roll you have
- Cut up fresh veggies into strips and dip into hummus/PB/tzatziki
- Bake some sweet-potato fries
- Make your own mushroom risotto with plenty of mushrooms and herbs
- Make a mash out of sweet potato or cauliflower and add some herbs and spices
- Steam some veggies and serve with clean steamed fish or chicken
- When having a BBQ, marinate as many veggies as possible
- Make veggie kebabs
- Buy some rice paper and make veggie cold-rolls
- Snack on a ‘veggie trail-mix’ while at work/school
- Make some zucchini fritters
- Use eggplant instead of pasta for cannelloni shells
- Incorporate more peas/carrots into your fried rice
Happy Healthy Eating! ~ Nella from healthysnax.tumblr.com xoxo
Absolutely amazing lunch!
Completely cleaned up my breakfast, and now just making my way through some blueberries 1 hour later…(3egg omelette fried with coconut oil, 250g cottage cheese with cinnamon, green tea).
DAY 5 OF MY CAVEMAN DIET - FEELING SOOOOOOOOOOOOOOOOO GOOD!
It’s been almost a week and I haven’t touched a processed/packaged food! I haven’t binged, I’ve felt full, the food has been delicious, I’m toning up in places I hadn’t been able to tone before - and all without exercise so far! (Only had dance training once this week!) I could get used to this =D
For a while, I myself used to believe that in order to lose weight, you HAVE to have a very low fat diet. However, this is definitely not the case. If you’re teaming high fat healthy foods with a clean diet, then you won’t gain weight. A year or so ago, I used to freak out about egg-yolks. And now - well, I make omelettes using 3 eggs. That’s 3 egg yolks. That’s about 250-300 calories! WHOA, right? Wrong, you won’t get fat from fat.
So don’t be afraid to use egg yolks or eat cheese that isn’t fat reduced. If you limit your sugar intake, then you won’t gain weight by eating good fats =)
(Image: my boyfriend’s healthy meal - 4 hard boiled eggs and some cheese!!)
Sushi is super healthy, right? Right! However, many people freak out when it comes to the white rice used in sushi. And we all know that quinoa is a superfood which is definitely underused! Oh, you didn’t know that? Well now you do! =D See, I TOLD you guys that I’d have some cool recipes for you ;)
Try making sushi rolls at home! It’s super easy and super quick!
- sushi mat
- cooked quinoa, dressed with a splash of apple cider vinegar (very healthy!)
- nori sheets
- strips of veggies (cucumber, capsicum, carrot, pumpkin etc)
- strips of flavour (chicken breast, tofu, avocado, salmon, beef etc)
- soy sauce for dipping
- Cook up about 2 cups of white quinoa (you can use red/black, but white looks prettier, right?)
- Once it’s cooled down, add about 2 teaspoons of apple cider vinegar and mix through.
- Put the nori onto your sushi mat (rough side of nori facing up) and spread a 0.5cm height of the quinoa over the nori, leaving a 2cm border on the top (this will act like a little ‘envelope’ seal)
- Arrange thin strips of your fillings along the bottom edge of the nori/quinoa (opposite end from the 2cm border)
- Slowly and tightly roll the mat over the sushi until you’ve created the roll (If the nori edge doesn’t stick down, wet it with a bit of water!)
- Using a sharp knife, cut the sushi into small pinwheels or down the middle into 2 rolls. (Cut off the edge ends which will probably look a bit messy otherwise!)
- Douzo meshiagare!
* Drink at least 1 glass of water/cup green tea between steps 3, 4, 5, 6, 7
* Don’t starve yourself – if you need to go over the calorie allowance for a step, do so!
* Eat clean for each meal – limit processed foods and ones with preservatives
* Allow 15 mins before step 2 and 2-3hrs before steps 3, 4, 5, 6, 7.
Chocolatey Buckwheat Crepe with Bananas and Yoghurt
Soba Noodles with Carrots and Capsicum
Summer strawberry & coconut buckwheat bowl!
This recipe is very easy, healthy, low fat and great as a breakfast, lunch, dinner, snack, post-workout snack! Strawberries are very high in vit-C and dried shredded coconut is high in minerals and fibre! And we all know that buckwheat is just damn-right incredibly healthy! =)
- Cook buckwheat as per instructions and put into a bowl. Chill in the fridge overnight.
- Add some chopped strawberries, natural sweetener and some shredded coconut for fibre and texture! Yum yum!
The best thing about these oats is that you don’t have to cook them! This means you only have to use one bowl to make this, and not many ingredients! Also, this is perfect for summer when you don’t feel like eating hot oats!
All you do is mix a handful of oats (it will expand to double the size over night, so fill a bowl with half the amount you really plan to eat) with water and a splash of skim milk/almond milk/soy milk! Make sure there is about 1cm of liquid over the top of the oats so that they’re nice and soggy (they’ll still be pleasantly chewy though!). You can add frozen berries, chopped up apple, spices, nuts, dried fruit, yoghurt, ricotta/cottage cheese etc! Then just cover the bowl with cling wrap and whack it in the fridge!
…Then be ready to wake up to a delicious healthy breakfast! =) Yummilicious!
Food Journal DAY 16
Wow…I’m SO full from everything I ate today, but today was a clean and healthy day! It just goes to show that you dont have to eat a whole load of crap to satisfy hunger and feel good! =) I definitely had a good day today! I’ve got a bit of a neck injury and my legs are a bit sore so there will be no exercise for me this week. This just means that I have to eat extra clean this week! And I will try my best =)
Breakfast: toasted rye bread + cucumber (the smell of the toasted bread and the fresh cucumber together is amazing!) and coffee + stevia + skim milk.
Lunch: Roasted veggies - capsicums, eggplant, tomato (looks gross, but tasted amazing) and coffee + stevia + skim milk.
Dinner: 1 poached and shredded chicken breast with stewed zucchini, carrot, peppers, onions, tomatoes (my grandma made the veggie stew)
Snacks: 1 peach =)
Exercise: None, but that’s okay =)
OH NO! I RAN OUT OF CEREAL!
(But I saved the day!)
Okay, so usually I can’t start the day without some Special K….hey that rhymes…Anyway…wow, that rhymes too! Maybe I should write a poem. Here goes…
Usually I can’t start the day
Without my really Special K,
Nonetheless, I started today
With a good breakfast anyway!
And that’s all I got….SO yeah. I scraped out the last of my Jalna nofat yoghurt, added 10 drops of Stevia to sweeten it up, sliced up 1 banana, chucked in a few almonds and fried fruit, then sprinkled it with some rolled oats! And it was DELICIOUS! So my accidental emergency breakfast was a success! Try it out guys! =)