Sometimes it can be a chore having to cook veges to add to every meal. You know you should eat like an adult, but it seems like a lot of extra effort to add not much extra excitement to your plate. Luckily I have a few tips and tricks below that can help you eat more like an adult.
Rice with chopped baby spinach
Rice Cooker
If you don’t have a rice cooker, get one. It will change your life forever. Now that you’ve gone out and bought one, cook your rice in the rice cooker. Once the rice is done and rice cooker is set to warm, there are a few options you can use.
- The least amount of effort – add frozen mixed veges straight from the bag. Put the lid back down for a few minutes so it defrosts and away you go.
- More effort – Finely chop up or blend your favourite leafy green. Some ideas could be baby spinach, kale or silverbeet. Then same as above, put the lid back down for a few minutes to cook through a little bit.
My non-professional smoothie photo
Smoothies
I’ve found this to be the best way to get fruits and veges in everyday and the tastiest! Here are some guidelines on how to construct the perfect smoothie + a recipe I use everyday.
- Pick a liquid. Depending on your overall calorie intake, you may pick water or something to add flavour like milk or juice.
- Pick 2 or 3 fruits. Bananas and berries tend to go well here but I’m sure you have some other favourite fruits you can add.
- Pick a leafy green. Leafy is the important part. Greens such as broccoli and beans are too chunky and have a distinct flavour that will make your smoothie taste odd. Leafy greens such as baby spinach etc blend easy and add no flavour to the smoothie.
- Pick your extras (if any). Many extra ingredients can be added to bulk your smoothie up. Oats, yogurt, peanut butter, nuts or even ice cream if you feel like treating yourself.
- Blend and drink! (Possibly chew as well if you have oats)
Here’s an example of what I like to have each day.
- 250-300ml Lite Blue Milk
- 1 Banana
- Handful of berries (mixed or one or two types)
- Handful of Baby Spinach
- A few Tbsp of Rolled Oats
- 100g Low Fat Yogurt
Meal Making
My last tip is to cook meals that already have veges in them. Examples could be stir fry, large pots of chilli or lasagne. If you make these in bulk, then you have meals ready for the rest of the week for either lunch or dinner with veges already inside! Easy as that.
Chicken Chilli
I hope this has given you some ideas on how to include more veges into your daily eating. Let us know in the comments any other tips or tricks you may have!