Choosing foods that look after your heart can be easier than you might think, and taste good too. Here are five simple steps to get you started.
A simple way of knowing you’re getting enough vegetables is to make about half your lunch and dinner non-starchy vegetables. They are full of goodness and help fill you up with few calories.
So have a think about how you could get some more veges and fruit into your day. Maybe you could:
- add one more vegetable to dinner
- add a salad vege to your sandwick (eg. tomato, lettuce, beetroot, grated carrot)
- add coleslaw to a takeaway meal so at least you're getting your veges
- add a piece of fruit to breakfast or lunch
Finding it hard to make vegetables a bit more interesting? Here are some ideas that might help you get started:
Broccoli: cut broccoli into small florets and add lemon juice and lemon zest; sprinkle with toasted sesame seeds; or make a broccoli salad
Cabbage: stir fry with lime juice, baby sweetcorn, and coriander leaves; or spice up your standard coleslaw with red capsicum and corn kernels
Pumpkin: sprinkle with cumin or nutmeg and roast; roast or boil then add reduced-salt chicken stock and blend to make pumpkin soup; or cook and mix with wilted spinach and feta, coat with breadcrumbs and pan fry
Green beans: cook beans, then top with canned Moroccan flavoured tomatoes
Spinach: wilt and serve with sliced almonds or a sprinkle of parmesan cheese
Parsnip: make a mash with parsnip, carrot, and orange zest
Tomatoes: drizzle lightly with olive oil, slow roast in the oven at a low temperature for an hour along with some garlic cloves and rosemary
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