Sneaky Vegetable Recipes
We are focusing all this week on eating more greens as follow on from Nutrition Australia’s Nutrition Week Tryfor5 campaign. This is our Nutritionist Amanda Harasym’s favourite topic so she has lots to share. Her recommendation is aiming to eat 7-10 servings of fresh vegetables and fruits daily!
Did you know adding just one serve of vegetables per day (e.g. half a cup of chopped or cooked vegetables) can reduce a person’s risk of illness by 5%; the risk of stroke decreases by 11% for every extra 200 grams of vegetables consumed. Imagine if you actually reached the recommended intake… you’d be a health superstar!
Vegetables are high in fibre, antioxidants, low in sugar, and are generally low in calories, making them the perfect snack for those trying to manage their weight. Vegetables aren’t just for dinner! They are versatile ingredients that can be included in breakfast, lunch, snack, and dinner recipes.
BREAKFAST: Green Breakfast Oats
* 1/2 – 3/4 cup rolled oats
* 1 – 1.5 cups liquid of choice (almond milk, coconut milk, hazelnut milk, cashew milk)
* 1/2 medium zucchini, finely shredded
* 1/2 cup spinach leaves, finely shredded
* 1 tablespoon cacao powder
* 1 scoop chocolate flavoured protein powder (preferably pea protein isolate)
* 1 tablespoon peanut butter
* Sweetener to taste (maple syrup, raw honey)
* Pinch of sea salt
1. Bring oats to boil on the stove.
2. When most of the liquid has been absorbed, mix in zucchini, spinach, peanut butter, cacao powder, sweetener, and pinch of salt. Stir until well combined. More liquid can be added at this point to reach your preferred consistency. If you’d like extra fibre, option to add in 1 tablespoon ground flaxseeds-will need more liquid added.
3. Before pouring into 2 serving dishes, add in the protein powder and stir. Once combined into the mixture, serve into two equally sized portions. Option to top with: fresh berries, coconut flakes, cacao nibs, carob nibs, or crushed walnuts.
Makes 2 servings
LUNCH OR DINNER: Pea and Mint Soup
Peas are a great source of zinc, fabulous for keeping your immune system in-check. Fresh mint is a perfect herb to help calm your digestive system, and restore any upset bellies. The perfect summer soup, served hot or cold!
* 1 tablespoon extra virgin olive oil
* 1 medium onion, chopped
* 1 medium potato, chopped and peeled
* 1 litre vegetable stock (option to use chicken stock)
* 1/2 a lettuce, washed and chopped
* 500 grams frozen peas
* 2 handfuls fresh mint
* 1/2 a lime, juiced
* Salt and pepper, to taste or personal preference
1. Heat the olive oil in a large soup pot and add in the chopped onion. Allow to soften, but not brown!
2. Add in the stock and potato; simmer until the potato is soft.
3. Add the lettuce, peas, salt, pepper, and fresh mint; bring it back to boil, just allowing the peas to cook through. Takes approximately 5-7 minutes.
4. If serving chilled, transfer the soup pot to a bowl filled with ice to cool as quickly as possible. This way, the peas won’t lose their beautiful, green colour!
5. If serving warm, once cooled, add soup mixture into a large blender, or use a hand blender to blend soup until it becomes a smooth and creamy texture. Add more water and lime juice to taste, if preferred.
6. Whether served warm or chilled, option to swirl cream through prior to serving, and top with fresh mint… delicious!
Makes 6 servings
DESSERT: Cinnamon Sweet Potato Protein Ice Cream
* 1 cup packed, cooked sweet potato, pureed and frozen
* 2 ripe bananas, frozen into chunks
* 1 + 1/3 cup almond, coconut, or hazelnut milk
* 1 teaspoon cinnamon
* 1-2 tablespoons maple syrup (or to desired sweetness)
* Option to use 1 scoop of your favourite vanilla flavoured protein powder
Add milk, cinnamon, banana pieces, and frozen sweet potato into a high speed blender, such as a Vitamix. Blend using a tamper tool until smooth and creamy. Enjoy as soft serve, or option to re-freeze until desired consistency. A yummy way to get a healthy intake of vitamin A!
Makes 3.5 cups