Eat More Vegetables!

I am often asked how to eat more fruit and vegetables on a daily basis. As one of my key pieces of advice to ALL my nutritional therapy clients is to eat a rainbow of mail vegetables and fruit daily, with at least one from each colour group (aiming for two if possible), many find it quite a challenge, currently having at best a spoonful of peas and an apple a day.

So- as an example here’s what we ate for dinner on Thursday evening-

colourful dinner

oven-baked vegetables with turkey and mixed salad leaves

 

 

 

 

 

 

 

 

 

 

 

 

 

 

This took about 30 minutes to prepare and cook from scratch and was absolutely delicious. It also had the advantage of using up some of the vegetables I still had in my fridge from my previous weeks organic veg-box delivery, ready for the new one that was to be delivered from Riverford on Friday morning. I love arriving home on Friday afternoon to see what goodies I can get inventive with over the following week and if you haven’t already tried having a veg-box delivered I would strongly advise it as it will greatly increase the variety of natural foods you have in your diet.

all chopped up

raw veg, herbs and turkey ready to be baked

Anyway, I digress……. back to Thursday’s dinner. First I chopped one large onion, one courgette, one medium aubergine, one small bulb of fennel and half a butternut squash. I left the peel on the squash as when it cooks, it softens and adds texture to the dish, as well as being a great source of fibre. Not only that but it saves oodles of time too! I then chopped two organic turkey breasts (I use both Farm & Fork and Athleat for organic, grass fed meat supplies as well as using a few local farm shops and markets) added them to the veg on a large baking sheet and tucked in some unpeeled, crushed garlic cloves, a few sprigs of rosemary and some marjoram. This was then cooked in a preheated oven (about 175c) for 25 minutes.

 

The quantities above made enough for dinner for two plus our lunches the following day

I made a home made dairy free pesto whilst waiting for this and I washed and placed the leaves (again from Riverford) on the plates ready to be crowned with the fragrant blend of deliciousness which was gently softening in the oven. I made loads of the pesto as my local supermarket had been selling off basil ridiculously cheaply the day before, so now I have plenty stored away in containers in the freezer for future meals. Can’t wait to try some with some raw vegetable noodles and some goats cheese or toasted nuts.

For the above dish, I just splatted a couple of teaspoonfuls over the top which gave the oven cooked veg a little more moisture and doubled up as a dressing for the salad leaves.

Here’s the recipe for the pesto

This probably makes about 250ml pesto so adjust quantities if you wish to make a smaller batch.

120g basil

200g pine nuts

8 tablespoons cold pressed flax oil

4 tablespoons extra virgin olive oil (can use all olive oil if you don’t have any flax)

1/2 teaspoon sea salt

3 peeled and crushed garlic cloves

2 tablespoons lemon juice

3 tablespoons dried nutritional yeast flakes

Place all ingredients in a blender and blitz until desired texture is achieved

Pesto recipe is inspired by Christine Bailey, author of The Raw Food Diet (The Healthy Way to Get The Shape You Want)

So there you have it . Super tasty, veg-chocked meal for two plus leftovers for lunch,  with five different types and colours of veg, not counting the extra phytonutrients supplied by the herbs.

fresh herbs

rosemary & marjoram

Take a look in your fridge. How many different vegetables will play a part in your dinner today?

Speak soon,

 

Mel x

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