Author Topic: Eat 5 serves of vegetables and 2 serves of fruit a day  (Read 17378 times)

Anatidae V

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Re: Eat 5 serves of vegetables and 2 serves of fruit a day
« Reply #150 on: February 03, 2018, 11:13:34 PM »
Salad bowls with some semi scrambled eggs on top have been a very successful lunch/dinner option for me! We also made a veggie & tomato sauce that works nicely as a cold soup or on pasta.

Serendip

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Re: Eat 5 serves of vegetables and 2 serves of fruit a day
« Reply #151 on: February 05, 2018, 09:23:31 AM »
Here is the way I've been cooking sprouts recently--I add way more whole coriander seeds than she calls for and it's so tasty I might try the spice combo with cabbage today (which I have languishing in the fridge)

https://www.veganricha.com/2016/04/brussels-sprouts-subzi-indian-spices.html

Also going to roast cauliflower & sweet potato today so I can toss those onto meals.

Anatidae V

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Re: Eat 5 serves of vegetables and 2 serves of fruit a day
« Reply #152 on: February 13, 2018, 05:21:34 AM »
I have been eating some very delicious tomatoes recently. Today I had 2 cups of lettuce, some chickpea fritters, and (frozen) banana and blueberries stirred through oat porridge. I was impressed with how the frozen banana turned out, I might have that in breakfast tomorrow.

Anatidae V

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Re: Eat 5 serves of vegetables and 2 serves of fruit a day
« Reply #153 on: February 24, 2018, 01:07:56 AM »
I need some ideas for eating my dark leafy greens. Broccoli, spinach, kale, Bok Choy - that group of veggies. I'd guess I need  about 2 serves a day of those. What do you all make using those? Please note I can't presently eat dairy or soy products, and I'm looking for quick & easy ideas or ones that can be set up at the start of the week and then eaten all week. If your idea is delicious I can probably work out a swap for soy/dairy ;)

HappierAtHome

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Re: Eat 5 serves of vegetables and 2 serves of fruit a day
« Reply #154 on: February 24, 2018, 01:18:57 AM »
Roasted broccoli with garlic is always the answer to all your problems.

We eat pasta fairly regularly. If you dump a bag of spinach into your pot of pasta sauce towards the end of the cooking process, it cools down to nothing.

Given there's no egg allergy in your household, I'd consider spinach quiche or spinach and ricotta pie.

MaybeBabyMustache

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Re: Eat 5 serves of vegetables and 2 serves of fruit a day
« Reply #155 on: February 24, 2018, 11:30:42 AM »
I'm back on the bagged salad bandwagon. Not mustachian, but super helpful in getting me to eat more veggies.

PKate

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Re: Eat 5 serves of vegetables and 2 serves of fruit a day
« Reply #156 on: February 24, 2018, 03:57:37 PM »
I need some ideas for eating my dark leafy greens. Broccoli, spinach, kale, Bok Choy - that group of veggies. I'd guess I need  about 2 serves a day of those. What do you all make using those? Please note I can't presently eat dairy or soy products, and I'm looking for quick & easy ideas or ones that can be set up at the start of the week and then eaten all week. If your idea is delicious I can probably work out a swap for soy/dairy ;)

I cook with kale.  You can use it in any recipe that calls for spinach.  I put it in chicken soup along with carrots, parsnips, and green onion.  I will sometimes add snap peas if I have them too.

I will add it to scrambled eggs, frittatas, and omelettes.  I make the frittatas in cup cake pans and freeze them.  I use other veggies in my egg dishes.  It is a great way to use up left overs of peppers, mushrooms, asparagus, kale, spinach, other braising greens, broccoli and tomatoes.   

Fresh Bread

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Re: Eat 5 serves of vegetables and 2 serves of fruit a day
« Reply #157 on: February 24, 2018, 06:46:28 PM »
I second the suggestions above.

If you ever want green leafy vegetables on the side, braised in butter and garlic is v tasty.

I don't think cabbage counts as a leafy green, but a great and low effort way to cook it is braised in the slow cooker with vinegar. Warm it makes a v nice accompaniment to sausages. Cold it's nice too as a sort of pickled salad on the side and I ate it for four days last week. It's basically roughly chopped cabbage, an apple, onion and balsamic. Serve with a knob of butter if dairy becomes ok. Google recipes - I do a red cabbage one mostly but I've done it with green too.

Also kale crisps - great as a snack. Tear off bite sized bits, toss in a bowl with a teaspoon of oil so all coated, sprinkle some salt, possibly other things like paprika. Put on a baking tray, single layer of leaves only or they will go soggy, and bake at 150 for 25min. I have to turn the tray around at 10 min as my oven burns stuff at the front. So very yummy. I keep them in an airtight jar but they don't last all week so I don't know if they go soggy ;)

JLR

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Re: Eat 5 serves of vegetables and 2 serves of fruit a day
« Reply #158 on: February 25, 2018, 03:41:27 PM »
I find the fruit side of the equation easy, but the vegetable side harder. A few years ago I tried cutting back on the fruit in the hope it would lead to me eating more vegetables, but I just ended up eating less of both.

I read somewhere that people during the war had healthier diets than people living today (despite rationing) because they made a point of eating a proper sit down dinner, with (a little bit of) meat and veg whenever possible. So, I've made it my goal to have a bowl of salad at lunch, and a proper dinner with vegetables as often as I can.

Fresh Bread

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Re: Eat 5 serves of vegetables and 2 serves of fruit a day
« Reply #159 on: March 21, 2018, 07:58:10 PM »
As it gets colder down under, it's getting more and more viable to bake a tray of veggies with dinner. It's so so easy, somethings you don't even need to chop, or just cut in half, and I throw in unpeeled garlic cloves and then squidge them on my plate with a fork. Yum. Everything tastes better baked - try celery! I'll put them with frozen fish or chicken, or fresh chicken thighs with sweet chilli sauce or some other marinade. Delicious and nutritious and only about 10 mins prep.

Other than a lot of baked veg, I recently made a strange sauteed cabbage side dish that I'm calling Jamaican cabbage. I found a Jamaican curry powder recipe online and sauteed cabbage in butter and my version of that mix. It was delicious and I served it with fish. Cabbage is so cheap but I never want a whole head (and don't want to buy less as it's wrapped in plastic) so I chopped and froze the rest.

I've bought a bag of frozen mango cubes to make smoothies now my stash from the summer glut is used up to keep my fruit intake up. I did buy blueberries too but I'm getting the blue/ purple nutrients from home grown eggplant right now - we are eating it most days, it just keeps coming.

FYI : Pears are $1 / kilo at Coles!

HappierAtHome

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Re: Eat 5 serves of vegetables and 2 serves of fruit a day
« Reply #160 on: March 21, 2018, 08:54:47 PM »
Funnily enough I was just thinking of this thread! Now that I'm back at work I'm packing myself chopped veges (usually carrots and red capsicum) and occasionally packing a tub of grapes. Very easy to get my seven a day this way.

Fresh Bread

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Re: Eat 5 serves of vegetables and 2 serves of fruit a day
« Reply #161 on: March 21, 2018, 09:02:04 PM »
Do you take some dip with the veg? I find it hard to be satisfied snacking on veg unless there's some fat with it. I dip carrot in plain peanut butter - no salt, no sugar. When i bake the veg it's got oil on so that's easy.

HappierAtHome

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Re: Eat 5 serves of vegetables and 2 serves of fruit a day
« Reply #162 on: March 21, 2018, 09:27:39 PM »
Do you take some dip with the veg? I find it hard to be satisfied snacking on veg unless there's some fat with it. I dip carrot in plain peanut butter - no salt, no sugar. When i bake the veg it's got oil on so that's easy.

Sometimes I bring in some (homemade) dip, sometimes I don't!

Maybe I will bring in almond butter some days when I don't have dip. Though I definitely prefer almond butter with plenty of salt added :-P

Anatidae V

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Re: Eat 5 serves of vegetables and 2 serves of fruit a day
« Reply #163 on: March 21, 2018, 10:23:37 PM »
I'm desperate for snacks at work. A decent lunch and morning tea (and half a block of dark chocolate with almonds...) was thoroughly insufficient. I ate a 250g dark chocolate & almond block in 2 days of work! Chopped veg with dip sounds like a great idea. I can freeze portions and take one out of the freezer the night before.

I'm also really liking the change in weather, @Fresh Bread though we just had a few 35C+ days here.

Fresh Bread

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Re: Eat 5 serves of vegetables and 2 serves of fruit a day
« Reply #164 on: March 21, 2018, 10:31:17 PM »
It was 39 on Saturday and then yesterday I had to get my UGGs out! Hopefully we are done with the hot weather but it would be nice not to go straight into winter.

Malkynn

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Re: Eat 5 serves of vegetables and 2 serves of fruit a day
« Reply #165 on: March 22, 2018, 04:52:02 AM »
I donít eat fruit at all because I canít digest it, but all of my meals for the past 4+ years have been over 50% vegetables by mass. I just started making vegetables the bulk of every meal I cooked. Instead of pork chops with a side of steamed green beans, it was a plate full of beans, avocado, tomato, and peppers with a sprinkle of feta and a small side of pork chop.
Eventually I just switched to vegetarian.
Iím down over 70lbs.

brooklynmoney

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Re: Eat 5 serves of vegetables and 2 serves of fruit a day
« Reply #166 on: March 25, 2018, 05:34:25 PM »
This thread has really been helpful to me. This week I will be eating 11 different veggies!!!

Zuccchini
Spinach
Arugala
Cherry Tomatoes
Sundried Tomatoes
Olives
Artichokes
Brussell Sprouts
Celery
Carrots
Kale

MaybeBabyMustache

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Re: Eat 5 serves of vegetables and 2 serves of fruit a day
« Reply #167 on: March 25, 2018, 07:45:36 PM »
For today, I've had a fruit smoothie for lunch, salad with lunch, a rice dish (leftovers) with peppers. Then for dinner, we went out to a salad bar. Kids choice. :-) Had a gift card, so no facepunches. I'd say I have had about 10 servings today. Plenty of fruit & veggies!

Fresh Bread

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Re: Eat 5 serves of vegetables and 2 serves of fruit a day
« Reply #168 on: March 25, 2018, 07:54:27 PM »
This thread has really been helpful to me. This week I will be eating 11 different veggies!!!

Zuccchini
Spinach
Arugala
Cherry Tomatoes
Sundried Tomatoes
Olives
Artichokes
Brussell Sprouts
Celery
Carrots
Kale

Thank you for your service.

Seriously though, I think you've covered the rainbow there, easily! Nice one.

Serendip

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Re: Eat 5 serves of vegetables and 2 serves of fruit a day
« Reply #169 on: March 26, 2018, 09:40:59 AM »
Discovered a new trick : cauliflower in smoothies

I'd heard it recommended before but it sounded too odd/strong tasting--however yesterday I didn't have greens to add to my blueberry/banana smoothie so I tossed in a handful of raw cauliflower, couldn't taste it at all but it thickens up the smoothie nicely..and cruciferous veggies to start the day is an added bonus.

Reading more about microbiome health, how the sheer variety of plant fiber plays such an important component of a healthy diet which now means I am trying to expand beyond my usual go-to's.
Added bok choy, turnips, beets, brussel sprouts, and acorn squash to the grocery shop this week.
So excited for spring and being able to wild-harvest dandelion greens, nettles, etc

brooklynmoney

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Re: Eat 5 serves of vegetables and 2 serves of fruit a day
« Reply #170 on: April 01, 2018, 08:53:43 AM »
Still loving this challenge. Drinking an avo kale pineapple banana smoothie right now although itís totally unmastachian because I bought it instead of making it

MaybeBabyMustache

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Re: Eat 5 serves of vegetables and 2 serves of fruit a day
« Reply #171 on: April 01, 2018, 12:52:04 PM »
I'm still buying bagged salad in order to get in the veggies. It's helping, but is obviously not the most mustachian choice. It would be reasonably easy to make on my own. Maybe I'll get the supplies & make that a goal for April.

ohsnap

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Re: Eat 5 serves of vegetables and 2 serves of fruit a day
« Reply #172 on: April 09, 2018, 01:38:17 PM »
I'm still buying bagged salad in order to get in the veggies. It's helping, but is obviously not the most mustachian choice. It would be reasonably easy to make on my own. Maybe I'll get the supplies & make that a goal for April.

Do you mean just the bagged greens, or the complete salad kits?  I buy the greens in bags and I don't think they're that spendy.  But if you're buying the ones with the little packets of dressing , dried fruit, etc. included, then you can probably do that much cheaper!

ohsnap

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Re: Eat 5 serves of vegetables and 2 serves of fruit a day
« Reply #173 on: April 09, 2018, 01:47:58 PM »
I'm new to this challenge, although not new to the goal of increasing fruit & veg.  I've been trying to follow Dr. Greger's How not to Die plan.  One of his devotees created a free app called Daily Dozen.  It's really helpful for me to see how my day is progressing, and make wise choices accordingly.  For example, yesterday I hadn't had any fruit by mid-afternoon, so my snack was fruit salad. (If I hadn't had the app, I might have gone for chips & hummus). 

The app includes special categories of fruit & veg, although you can be flexible with it.  I categorized today's lunchtime arugula salad as a cruciferous vegetable.  But I think I'm stir-frying some cabbage with dinner tonight.  If so, I'll count the arugula as a leafy green instead.  The idea is just to make sure you are getting a good variety of fruits & veg, and try to get leafy greens, crucifers, & berries every day along with your various other items.  I recommend the app and Dr. Greger's book & website!

brooklynmoney

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Re: Eat 5 serves of vegetables and 2 serves of fruit a day
« Reply #174 on: April 10, 2018, 09:07:08 PM »
Can I just say I am in love with roasted beets? For anyone who has a sweet toooth, they are so good and taste like candy. Delish! I never really experimented with roasted veggies before this thread so itís like a whole new world.

HappierAtHome

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Re: Eat 5 serves of vegetables and 2 serves of fruit a day
« Reply #175 on: May 06, 2018, 07:44:16 PM »
I'm doing well with volume of veges (especially on days I have cut up carrots and red capsicum to snack on), but not so well with variety. Time to start tracking that for myself as well.

brooklynmoney

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Re: Eat 5 serves of vegetables and 2 serves of fruit a day
« Reply #176 on: May 06, 2018, 07:56:13 PM »
I am applying the tools of personal finance to veggie eating and have made a spreadsheet to track my daily intake. Still loving this challenge thank you for posting it!

OtherJen

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Re: Eat 5 serves of vegetables and 2 serves of fruit a day
« Reply #177 on: May 07, 2018, 06:58:06 AM »
Can I just say I am in love with roasted beets? For anyone who has a sweet toooth, they are so good and taste like candy. Delish! I never really experimented with roasted veggies before this thread so itís like a whole new world.

They are really good. Try them with crumbled goat cheese, chopped pecans, and balsamic vinaigrette or orange vinaigrette (the latter is standard vinaigrette with half balsamic vinegar and half orange juice and a little grated orange zest). It's my favorite way to eat them.

Following because husband and I definitely go through periods of slacking on our intake of plants. Thank goodness for the electric pressure cooker, which means that we have beans fairly regularly. We also prefer spaghetti squash in place of pasta, veg-heavy soups a few times a month, and lots of roasted frozen broccoli. Now that it's spring, though, we're more interested in more variety.

We bought a spiralizer last year and enjoy making zucchini noodles (so good sauteed with garlic and butter!) and spiral potatoes and sweet potatoes (toss in oil, sprinkle with seasoning, roast until cooked and a little crisp).

We also tried colcannon (mashed potatoes mixed with shredded cooked cabbage) and potato/turnip mash this winter and recommend both.

Anatidae V

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Re: Eat 5 serves of vegetables and 2 serves of fruit a day
« Reply #178 on: June 04, 2018, 02:43:27 AM »
I'm doing it! I'm making a meal, absent-mindedly adding vegetables and eating a balanced plate of food! Unsure if I'm hitting the 5&2, I might track that next week, but this thread has been awesome.

I've just planted beets, spinach & lettuce in our garden to have leafy greens on hand. Fingers crossed the slugs & snails don't decimate them, I'll probably need to grab copper tape at the hardware store.