Ok so recently in the news there has been this hype about eating around 10 fruit and vegetable portions every day. This has gone up from the original recommendation of eating 5 fruit and vegetable portions every day. So why the change of mind? What is behind the decision and increase in double the number of portions of fruit and vegetables we should consume daily?
I have included a link for the BBC which summarises the benefits of this latest recommendation: http://www.bbc.co.uk/news/health-39057146
For me personally, because I am vegetarian and now following a ‘macrobiotic’ regime, it is really easy for me to include the recommended amounts of fruits and vegetables into my diet ensuring that a) they are seasonal b) they are mostly organic c) I am including the much needed variety of *whole-grains *proteins *vitamins *sea vegetables etc. into my daily food consumption in addition to the recommended fruit & veg portions.
I have heard family, friends and customers say to me that this a lot to include into their daily meals and can be quite overwhelming however, when you break it down and cook from fresh wholesome ingredients, it shouldn’t and won’t be so daunting.
So I am going to give you some ideas in terms of great meals you can prepare to include the quantities suggested to ensure you/we are all consuming what is recommended however also be in tune with what your own body needs and listen to your body.
Some days we may need more veggies and greens, perhaps over the Winter months, rather than fruit and other days, perhaps over the Summer months, we may be craving more sweeter foods and can utilise the fruits into our daily allowance.
Basically, eating well is all about BALANCE and EATING WELL for your own body. Listen to your body and always be in tune with it. No one knows your body better than you right?
Ok so here goes some meal ideas:
– Green juice: 1 green apple, 4 stalks of celery, 1 fennel bulb, 1/4 cucumber = juice all ingredients and then transfer into a blender with 1 cup of spinach or kale and blend until smooth.
– Energy juice: 4 medium carrots, 1 inch fresh ginger, 1 inch fresh turmeric, 1 apple, 1/2 lemon/lime
– Healthy Bloods: 1 large beetroot, 4 celery stalks, 1 green apple, 1 inch fresh turmeric, 1 inch fresh ginger, 1 small lettuce bulb
– Porridge made with a mix of milk (your choice) and water topped with delicious pieces of fresh mango, pineapple, apples, sultanas, nuts and seeds
– Chia seed porridge: mix 3 tbsp of chia seeds with 1/5 cups of milk (your choice) and water and keep stirring until the right porridge texture. Top with fresh pieces of mango, dessicated coconut & toasted pumpkin seeds
– Miso (left over from previous night and great heated up and put in a flask for ‘on the go’), recipe below
– Slice of toasted rye/sourdough bread or organic rice cakes topped with almond butter and banana or no added sugar jam (recipe below)
– Tofu scramble made with mixed peppers, mushrooms, fresh ginger and turmeric served with slices of cherry tomatoes and avocado
Sweet – Banana, protein powder (I use pea protein), fresh berries, handful of spinach/kale, milk (of your choice) and water all blitzed in a blender
Savoury: Protein powder, avocado, apple or banana, cup of spinach/kale, milk (of your choice) and water all blitzed in a blender
– Mixed leaves, tomatoes, cucumber, grated carrot, grated beetroot, seeds & avocado all tossed together with a simple lemon and olive oil vinaigrette
Miso – a mix of beetroot, sweet potato, kale, chard, spinach, black beans, celery all cut into small pieces and boiled with enough water to cover the veggies, add some sea vegetables and when veggies are tender, add 3 tbsp of miso paste. Top with fresh coriander and a chunky slice of fresh lemon/lime before serving.
2 slices of toasted rye/sour dough bread tilled with hummus, roasted veggies (I love a combination of courgette, aubergine and mixed peppers roasted in the oven with olive oil and balsamic vinegar for 1 hour and can be kept in the fridge for 1 week) and topped with fresh watercress, rocket & spinach.
Bake a sweet potato in the oven for 1 hour and fill with steamed fresh veggies (I love long stem broccoli, sprouts, red peppers, mushrooms) and a side of sauteed tofu or tempeh pieces with a delicious side of salad.
Roast slices of sweet potato (15 minutes each side)
In a bowl mix lettuce, red peppers, mushrooms. grated beetroot, grated apples, sliced avocado, and celery and toss with a brown rice vinegar, tahini and a tsp of maple syrup salad dressing, topped with the sweet potato slices. Sooooo good.
Raw energy balls: I think by now we all know how to make these delicious healthy balls of sweetness. These are great and so versatile as you can adapt them to your preference of flavour and taste.
– For nuts: you can use almonds, walnuts, cashews and hazelnuts, one type or a combo
– Seeds: you can use chia, pumpkin, sunflower, flax, sesame, one type or a combo
– Sweetness: you can use dates, prunes, mixed dried fruits, apricots
– Protein: you can include some protein powder (of your choice) for added nutritional value say if you are going to enjoy these pre or post a workout and your main meal is still a way off
– Flavour: you can use raw cacao, citrus juices, dried berries (sweet or sour flavours), matcha etc.
Instructions: 1 cup of sweetness to 1 cup nuts with a tbsp or 2 of the other added ingredients. Put in a blender and mix until the mixture combines and then roll out in the right sized balls and enjoy.
This is just a small variety of delicious foods you can create including a variety of fruits and veggies however it should give you some ideas of how quick and easy delicious, fresh and healthy foods can be to create and how simple they can be.
Stay tuned for more recipes and meal planner ideas coming your way soon.
I would love to hear more from you on your views about the new ‘Eat 10 fruit and veg daily’ recommendations as well as your own proven meal plans and recipes you would like to share with us.
Also if you love my blogs and the information content, please say ‘hey’ in the comments fields so I know I am ‘hitting’ the right spots for you.
Thank you and until soon x