Fruits and vegetables are a great source of vitamins, minerals, and antioxidants, so they deserve a special place in your diet. Essential micronutrients, from vitamins to minerals, are ideally obtained from food, not from a jar of supplements. That’s why it’s a great idea to make room in your diet for fruits and vegetables so that you can give your body all the nutrients it needs.
Read below some solutions that work when you want to make room for fruits and vegetables in your diet:
Try different smoothies
To start consuming fruits and vegetables more often, how about making your work easier with some smoothies? No, you don’t have to spend tens of lei on smoothies from the supermarket, but you can prepare your own fruit and vegetable drinks at home, using a blender or stand mixer.
You just need to choose a few fruits and/or vegetables, wash them in the kitchen sink, peel them and cut them up. Then, mix them with water, milk or plant-based milk and a sweetener, if you feel the need. You will get a delicious drink, which you can keep in the refrigerator for a few days, if you want to prepare several servings.
Smoothies can be served with breakfast, dinner or lunch, but also as a snack when you crave a juice or something sweet.
Add extra garnish
Classic side dishes like rice, bulgur, polenta, peas, or other legumes rarely provide the vitamin and mineral intake that vegetables would. That doesn’t mean you have to give up on such side dishes, on the contrary. It’s enough to upgrade them with a few vegetables, either fresh or grilled, boiled or baked. You can choose asparagus, zucchini, eggplant, corn, or mushrooms if you prefer cooked vegetables. If you’re craving fresh vegetables, try spinach, lettuce, tomatoes, peppers, onions, or radishes. Fresh vegetables just need to be washed quickly in the kitchen sink , cut to your liking, and they’re ready to serve.
Make a big salad
A great way to make sure you eat fresh vegetables more often is to make a big salad and serve it in multiple portions over the course of a few days. This way, you save time and enjoy fresh vegetables at multiple meals.
You can opt for easy-to-wash and cut vegetables, such as lettuce, peppers, green onions, tomatoes and/or cucumbers. For extra flavor, season the salad with salt, pepper, lemon, olive oil and/or homemade dressing. Many salad dressing recipes are easy to make at home, with nutritious ingredients such as yogurt, herbs or mustard.
Add fruit as a topping
To make it easier to incorporate fruit into your diet, start by using it as a topping. Fruit can be a great topping for pancakes, rice pudding, oatmeal, chia pudding, or other desserts or snacks. Always opt for your favorite fruits when possible so that you enjoy serving them.
If you want to thoroughly clean your fruit before eating it, fill your kitchen sink with a little water and add a dash of baking soda or vinegar. Place the fruit or even vegetables in the kitchen sink filled with water and let the fruit/vegetables soak for a few minutes. Then rinse them well with plenty of water and serve them however you like.
To make washing fruits and vegetables easier, you can add a flexible hose to your kitchen sink faucet .
Fruits and vegetables can easily make their way onto your plate when you apply the right solutions. Make a big salad that lasts for several days, use fruit as a topping, serve smoothies more often, and swap out classic side dishes for ones rich in vegetables.
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