“Make sure half your plate is full of veggies.”
“Snack on low carb vegetables.”
These suggestions probably sound familiar, but the truth is, many people aren’t eating enough vegetables on a daily basis.
Most vegetables are very low carb, and therefore have little impact on blood sugar. They also provide a number of health benefits because they are high in fibre and packed with vitamins, minerals, and antioxidants.
You should aim to fill half your plate with a colourful variety of fibre-rich, low carbohydrate vegetables.
Why aren’t people eating enough vegetables?
If you’re struggling to get enough veggies on your plate, here are some questions to help you figure out what you may be doing wrong:-
Do you tend to choose processed snacks instead of vegetables?
Do you go for some days without eating any vegetables at all?
Do you like vegetables but forget to eat them?
Are you bored with vegetables and want to know different ways to work them into your diet?
If you answered yes to any of these questions, read on. Here are some simple tips to help you increase your veggie intake.
Pick one to try today and you’ll see how easy — and delicious — it can be to add more vegetables to your diet.
Have veggies for breakfast
Snack on Veggies
Grape tomatoes, cucumber slices, broccoli, carrots, cauliflower, and green peppers taste great served with hummus or guacamole.
Finely dice carrots, courgette/zucchini, and peppers and add to meatballs or meatloaf. Don’t ever make another tomato-based pasta sauce without adding vegetables, such as onion, green peppers, carrots, or aubergine/eggplant, to the sauce.
Don’t have time for dicing and chopping vegetables? Add a whole-bag of frozen Italian vegetables to the sauce. Just sauté the vegetables first and then add to the sauce. Use this same tip for soups, chili, and stews as well.
Start your meal with a salad and order a side of vegetables with your entrée. Most restaurants have plenty of vegetables to choose from, whether it’s steamed broccoli, mixed vegetables, cooked spinach, or asparagus.
Making a conscious effort to swap veggies for fries or onion rings at restaurants, it can help lower the total carbs and calories of your meal.
The above from article here
...at the end of the day you can't go wrong with eating more vegetables. I do like roasting vegetables.
Here’s one good way to roast vegetables
Peel if needed, then cut all the vegetables into pieces that are basically the same size so they’ll cook at the same rate. Group the vegetables by texture and/or type, so that shorter cooking veggies are on one sheet pan and longer cooking veggies are on another. For example, root vegetables, squash and potatoes (if you eat them) can be grouped together, and cauliflower, broccoli and Brussels sprouts can be grouped together, and onions, courgettes/zucchini and bell peppers can be grouped together.
Coat the vegetables generously with avocado oil and sprinkle with salt and pepper. You could also use fresh rosemary, but any herbs that suit you.
Spread the vegetables out evenly in one layer on a sheet pan, with a little room to spare. Don’t overcrowd the sheet pan. For easier clean-up, line the sheet pan with parchment paper first... I find this very helpful!
Roast in the oven at 425º F : 220º C : gas mark 7 - hot, for 20 to 45 minutes, depending on the type of vegetable. Vegetables are done when they can be easily pierced with a fork and are lightly browned on the edges.
All the best Jan