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How many fruits and vegetables do you really need?
Most people agree that eating fruits and vegetables is beneficial for health. But how many fruits and vegetables do you really need? There is no clear answer but chances are you are not eating enough! Why fruits and vegetables? Fruits and vegetables contain a variety of nutrients including vitamins, minerals, dietary fibre and phytochemicals. Most also contain carbohydrates, which are a great source of energy, important for immune function, recovery, etc. Fruits and vegetables are also low in kilojoules and many are high in volume, contributing to optimal body composition. Finally, eating more fruits and vegetables crowds out other unhealthier foods from our diet. What about anti-nutrients? You have probably…
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8 ways to dress your salad
If you think you need to buy bottled salad dressings or learn how to make a vinaigrette in order to eat salad, you are wrong. In this article you will find 8 ways to dress your salad, which will help you up your vegetable intake. What are salad dressings? Salad dressings are often a combination of an acidic ingredient and a fat, often emulsified and seasoned with salt, herbs and/or spices. The acidic ingredient is usually a type of vinegar (e.g. red or white wine, apple cider, balsamic, rice) or citrus fruit juice (e.g. lemon, lime, orange). The fat is usually oil (e.g. olive, canola, sesame) because oils are liquid…
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Recipe: Sweet potato, chickpea and haloumi bowl
Wondering how you can eat more vegetables? Try this gluten-free vegetarian sweet potato, chickpea and haloumi bowl for breakfast or brunch. If you are short on time, you can streamline this recipe using any or all of the suggestions below: This recipe is gluten-free and vegetarian. It can be made lactose-free by using a lactose-free cheese. It can be made vegan by omitting the eggs and the haloumi (or using a non-dairy cheese). If you are vegan, I recommend you use freshly squeezed lemon juice instead of (or in addition to) the pomegranate molasses or balsamic vinegar. This will enhance the absorption of the iron present in the baby spinach…
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How to eat more vegetables
According to the Australian Dietary Guidelines, adults should eat about 5 serves of vegetables for good health (1). However, only 7.5% of the adult population manage to meet their recommended target (2). Part of the problem is that some people don’t like vegetables, but it’s also true that many people don’t know how to eat more vegetables. How many serves of vegetables For most of the population from the age of 9, the recommended number of serves is around 5 serves per day. This varies based on gender (males need more) and life stage (pregnant and lactating women need more). Likewise, more active individuals, such as athletes, need more. The…
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Avocado and health
Avocado, aguacate, palta. All of these words refer to the same fruit – yes, fruit. The avocado (Persea americana) seems to have originated in Mexico (1, 2) and is currently enjoyed in most corners of the world thanks to globalisation. The picture at the top of this article was taken in my hometown (Lima, Perú), where avocados are pretty much a staple. There are several varieties available throughout the year, including Fuerte, Hass, “punta” and “dedo”. However, in the anglo world, Hass seems to be the most common varity. Fruit or vegetable? Even though avocado is botanically a fruit, it’s normally considered a vegetable. This is because it’s low in…
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What are cruciferous vegetables and are they healthy?
Cruciferous vegetables (a.k.a. Brassica) are a group of vegetables named for their cross-shaped flowers. They include broccoli, cauliflower, cabbage, Brussel sprouts, broccoli sprouts, Chinese broccoli, Chinese cabbage, collards and kale. (1, 2, 3). All these vegetables contain organic sulphur-containing compounds with a characteristic foul smell (2). These compounds have been investigated for their potential health benefits. Nutrients in cruciferous vegetables Brassica vegetables are rich in antioxidant vitamins and phytochemicals (4), including vitamin C, folate, carotenoids and tocopherols (5). They are also the primary dietary source of isothiocyanates and indoles (4), the sulphurous compounds mentioned before. Health benefits Cancer Isothiocyanates have been studied for their ability to inhibit enzymes that affect…
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Fruit and vegetable intake: Guidelines vs reality
The Australian Dietary Guidelines recommend an average minimum daily intake of 5 serves of vegetables (including legumes) and 2 serves of fruit to prevent chronic disease. Nutrients in fruits and vegetables Most fruits, vegetables and legumes are good source of carbohydrate (sugar and/or starch) and fibre. They also water and contain micronutrients, such as vitamins, minerals and phytochemicals. Most are low in fat with few exceptions (olives, avocados, coconuts). Legumes are a decent source of protein and some contain non-haem iron, which is less bioavailable than haem iron from animal sources. Legumes also contain phytates which act as antioxidants but bind to minerals, affecting their absorption. Cooking and storing methods…
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Recipe: One pan lamb chops with vegetables and chimichurri
Lamb and chimichurri are common items in Argentinian menus. Although they do a lot of asado (BBQ), lamb is more often eaten slow-cooked by open fire. I wanted this recipe to capture the essence of Argentinian food without sacrificing practicality. These lamb chops with chimichurri can be easily made on a weeknight with ingredients that are easy to get. Following the “meat and 3 veg” tradition, I used romanesco, carrots and kale for this recipe. Feel free to use whatever vegetables you have handy that are suitable for roasting, for example: cauliflower, broccoli, pumpkin, potatoes, sweet potatoes, onions, Brussel sprouts, celeriac, parsnips, swedes, turnips, green beans, radishes, etc. One additional…
