Today I want to talk to you about something I think everyone has encountered – the cry that goes something like this – “But I don’t like vegetables, they are boring and taste bland.” In fact you might even think like that yourself even though you understand Veggies are classed as a healthy food.
You know, vegetables can be made so interesting that everyone will like them. They do not have to taste bland. You do need vegetables everyday to make your diet a healthy and balanced one, plus give you the much needed roughage.
Do you know that studies have shown that we need 3-5 servings of vegetables a day. This amount means that your body will get a wide variety of vitamins and minerals, plus the roughage I spoke about above.
So you understand just how important vegetables are to your healthy food diet, I have listed some important nutrients below along with some of the best sources where you can obtain them.
Vitamins from Vegetables: – The Healthiest Foods
Vitamin B1 (thiamine): peas and avocado
Vitamin B2 (riboflavin): avocado
Vitamin B3 (niacin): avocado, peas, potatoes, mushrooms, corn, artichoke, asparagus, lima beans, sweet potato, kale, broccoli, carrots and green pepper.
Vitamin B5 (pantothenic acid): avocado, sweet potato, potatoes, corn, lima beans, artichoke, mushrooms, broccoli, cauliflower and carrots
Vitamin B6 (pryidoxine): avocado, peas, potatoes and carrots
Vitamin B9 (folate/folic acid): lima beans, asparagus, avocado, peas, artichoke, spinach, broccoli, corn, sweet potato, kale, potatoes, carrots, onions and green pepper
Vitamin B12: Mushrooms
Vitamin C: artichoke, asparagus, avocado, broccoli, carrots, cauliflower, corn, cucumber, green pepper, kale, lima beans, mushrooms, onions, peas, potatoes, spinach and sweet potato
Vitamin D: mushrooms
Vitamin E: corn, spinach, broccoli
Vitamin K: Vitamin K is found in significant quantities in leafy vegetables like broccoli, spinach and kale
Some of you would look at that list and find it daunting no doubt, and say to yourself, that is fine, I understand vegetables are the healthiest foods, however, there is no way I can eat all that in one day, plus ,which ones do I pick? I am supposed to have 3-5 serving, but which 3-5?
I completely understand your dilemma so I have a suggestion to make it easier for you- all you have to do is look at the colors of each vegetable, and make sure you have 3 – 5 different colors of vegetables each day.
For example –
Potato = white, String beans = green, Sweet potato = orange, see where I am going here?
Ok, I can still read your mind, you’re saying, “I got it and I understand healthy food is important, but how to I get the family to eat what is good for them, especially the kids?” –
The Answer – be a master of disguise!
If you are going to make a spaghetti sauce with meat, you can grate your 3 veg into the sauce, so grate carrot = orange, use fresh tomatoes in the sauce = red, Zucchini = green, also add a huge handful of finely chopped parsley = green (yes more green) Onion = white or red depending on which variety you use.
You can also add finely grated vegegtables into your hamburgers for the barbecue.
Honestly, it is so easy to disguise vegetables in food if your family is fussy.
We at The Healthiest Foods, say goodbye for now, Take care, and come back soon.
Oh before I go, we would love for you to leave a comment.
A few of my favourite Books and DVD’s that cover vegetable recipes