Uncovering the Unfiltered Truth
THE RAW FACTS
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We all know we should eat more veg, and here’s some tips around portions and prep!
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PORTIONS
✔️No big surprises that we should aim for at least 5 serves non starchy veg daily. 1 serve is 1 cup of salad style veg or 1/2 cup cooked type veg. Go higher if you can
✔️Really there’s no such thing as eating too much veg (to answer your question @daydream_at_night) but variety is very important. Nutrients sometimes compete for absorption so if you eat excessive amounts of a particular type of vegetable you may compromise absorption of other nutrients
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PREPARATION
✔️While raw (@biggallowski), roasted, sautéed, microwaved or steamed veg are best, heat sensitive nutrients will decrease anytime you cook food. I am not saying go 100% raw, but having a combo of raw and cooked veg is a good idea
✔️Steaming and microwaving are the best methods for preserving nutrients if you’re cooking
〰️ The longer you expose foods to high heat, the greater impact on heat sensitive nutrients so try to avoid overcooking where possible (this is true for broccoli too @marianameza_ ). But if this is the difference between eating it or not eating it then cook away!
✔️Adding a small amount of fat (like in sautéing) can actually enhance absorption of plant compounds and antioxidants
〰️Boiled is ok but in addition to nutrient losses from heat, water soluble nutrients will leech into the water so your cooked product will not be as nourishing compared to if you used one of the other cooking methods. Hope this answers your question @hanpez1234 ?
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Comment below if you’re after tips for maximise nutrients when cooking veg and I’ll tag you in an upcoming post ?
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Title: Healthy and Delicious Smoothie Recipes
Smoothies are a great way to pack in a lot of nutrients into one convenient and tasty drink. They can be a great way to start your day or as a snack that will keep you feeling full and satisfied. In this article, we will explore some delicious and healthy smoothie recipes that are easy to make.
Banana-Berry Smoothie:
1 medium banana (105 calories)
1 cup mixed berries (70 calories)
1 cup spinach (7 calories)
1 cup almond milk (30 calories)
1 tablespoon chia seeds (58 calories)
Bananas are a great source of potassium and fiber, while berries are packed with antioxidants. Spinach adds even more nutrients to this delicious smoothie. Almond milk is a great dairy-free alternative that adds creaminess without the extra calories. Chia seeds are an excellent source of omega-3 fatty acids and fiber that will help keep you feeling full.
To make this smoothie, simply blend all the ingredients together until smooth and enjoy!
Mango-Coconut Smoothie:
1 cup chopped mango (99 calories)
1/2 cup coconut milk (150 calories)
1/2 cup Greek yogurt (59 calories)
1 tablespoon honey (64 calories)
Mangoes are rich in vitamin C and fiber, while coconut milk adds a tropical flavor and healthy fats. Greek yogurt adds creaminess and extra protein to this delicious smoothie. Honey adds a touch of sweetness without adding too many calories.
To make this smoothie, blend the mango, coconut milk, Greek yogurt, and honey together until smooth and creamy.
Benefits of Smoothies:
Smoothies are a great way to incorporate more fruits and vegetables into your diet. They are easy to make and versatile, allowing you to customize them according to your taste preferences and nutritional needs.
Smoothies can help you stay hydrated and can be a great source of vitamins, minerals, and antioxidants. They are also a great way to sneak in ingredients that you may not typically enjoy eating on their own, such as spinach or chia seeds.
In conclusion, smoothies are a delicious and nutritious way to start your day or enjoy as a snack. With so many flavor combinations to choose from, you can create a smoothie recipe that fits your taste preferences and nutritional goals. Give these recipes a try and see how easy and delicious it can be to incorporate more fruits and vegetables into your diet!
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