Vegetables and fruit should make up the largest Part of your diet.
A healthy diet rich in a variety of vegetables
and fruit may help reduce the risk of some types of cancer. Eating lots of
vegetables and fruit regularly may also lower your risk for Diabetes and heart
disease.
Canada’s Food Guide recommends 7 to 10 servings of
vegetables and fruit a day depending on your age and if you are a man or a
woman.
Having at least one vegetable or fruit at every meal and as a snack will
help you get the amount of vegetables and fruit you need each day. Explore the
variety of colours, tastes and textures this food group offers.
To eat
well start by following these easy tips from Canada's Food Guide:
- Eat at least one dark green
and one orange vegetable each day.
- Go for dark green vegetables
such as broccoli, romaine lettuce, and spinach.
- Go for orange vegetables
such as carrots, sweet potatoes, and winter squash.
- Choose vegetables and fruit
prepared with little or no added fat, sugar or salt.
- Enjoy vegetables steamed,
baked or stir-fried instead of deep fried.
- Have vegetables and fruit
more often than juice.
An easy guide to gauge how much is enough is to take
a standard dinner plate and divide it in quarters 1/4 of the plate should be
your meat or protein, 1/4 of the plate should contain starch, Grains, bread or
baking and starchy vegetables. The other half of your plate should be
vegetables.
When
cooking for one getting enough vegetables can be a challenge, It seem like such
a big chore to prepare from fresh and
frozen peas or mixed vegetables get boring fast. In this article we will
address some of the issues of so you can address some of the challenges of
cooking either for yourself or for someone who lives on their own.
Vegetables
are so diverse in textures, flavours and nutrition you should never have to be
bored again or rely on that freezer burned bag of vegetables in the back of
your freezer. From here you can get used to handling some of the basics then from
there experiment and take the adventure to the farmers market or even try some
Edible weeds the sky is the limit.
The
most brightly coloured produce is often the most nutrient-rich, so choose a
wide variety of colourful vegetables—particularly dark green, red and orange
vegetables. To make sure you’re getting enough, check out these examples of
what counts as a serving of vegetables. All calorie counts are for plain
vegetables, with no added butter, dressing or other
Mixed Vegetables
One serving is 1 cup mixed vegetables (118 calories)
Salad Greens And
Lettuce
One serving is 2 cups mesclun greens, 2 cups raw spinach
(about 14 calories) or 1 cup cooked greens (about 40 calories).
Carrots
One serving is 1 cup carrots or 12 baby carrots (about 50
calories).
Broccoli
One serving is 1 cup cooked or raw broccoli or 10
broccoli florets (about 30 calories).
Green Beans
One serving is 1 cup green beans (about 44 calories)
Bell Peppers
One serving of bell peppers is 1 cup chopped, raw or
cooked peppers or 2 small bell peppers (about 30 calories).
Potatoes
One serving is 1 medium baked sweet potato (103 calories)
or 1 cup cooked sliced or mashed sweet potato (180 calories). One serving of
potato is 1 medium boiled or baked white potato (144 calories) or 1 cup diced
or mashed potato (134 calories).
Tomatoes
One serving is 1 cup chopped or sliced, raw, canned or
cooked tomato (about 32 calories) or 2 small raw whole tomatoes (about 33
calories) or 20 cherry tomatoes (about 61 calories).
more info @ http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/choose-choix/fruit/serving-portion-eng.php
Microwave Steamed Vegetables
A basic way to make your cooking fast and easy by cooking
vegetables in microwave.
Method
Place 1 cup chopped/diced [into 25mm
(1") pieces] vegetables on a microwave-proof plate.
Sprinkle 1 tablespoon water over them
and microwave on high for 3 minutes. Use as required.
The same procedure can be used to
cook either 1 cup of the above vegetables individually or 1 cup mixed chopped
vegetables.
There are many simple ways to
make veggies interesting as a side.
Flavoured vinegars, soy sauce, and citrus juices work great) and fats
(oils, butter, browned butter, bacon drippings are all complimentary to many
vegetables).
Roasted vegetables acquire a nice subtle, sweet flavour
that enhances the vegetables without adding a lot of fat or calories. You can
simply toss a vegetable with oil and them in your toaster oven or in a covered non-stick
pan on the cook top until they have a nice browned appearance
You
don't have to eat one vegetable at a time you can mix it up, broccoli and
cauliflower, green beans and carrots, mushroom and spinach.
Toss in
some onion or bell pepper before you steam vegetables
·
Toss
or top with a teaspoon of olive oil and
·
a
teaspoon of a spice herb mix vary spice blends so you don't get bored.
·
a
tablespoon of a cheese that will compliment main dish
·
tablespoon
chopped or slivered nuts (toasted nuts are nice)
·
teaspoon flavoured vinegars,
·
teaspoon soy sauce, and teaspoon citrus juices (lime, orange or lime) add
a grind of pepper gives it a lift
·
teaspoon real bacon bits
·
chopped
green onion
·
1
tablespoon sautéed onion (caramelized onions are even better) (sauté up some
extra in advance and keep in a zip lock bag in the fridge)
·
4
sliced sautéed mushrooms can really lift green vegetables (sauté up some extra in advance and keep in a zip
lock bag in the fridge)
You can
buy vegetables like carrots, cauliflower,
broccoli or celery already dressed this makes it less waste for a solo diner.
Buy on
individual broccoli head it will serve
two, so you can cut it in half and save for next meal. divide into florets. Place
in microwave-safe pot with lid with 2 Tbsp water. Cover and microwave at high 3
minutes, then let stand. (some micro waves might take a little less time some
more you will get to know as you go.
Toaster Oven Vegetable Fries
and veggies
Ingredients
1
medium potato, carrot, beet, parsnip, turnip, sweet potato or even broccoli and cauliflower
1
tablespoon olive oil
pinch
of salt
pinch
of pepper
Instructions
Set
the toaster oven to "Bake" and preheat to 425 degrees F.
Scrub
the your root vegetable.
Slice
lengthwise into ¼-inch slices, and cut again into ¼-inch strips. Rinse in cold
water
Pat
the slices dry and toss them in a another bowl.
Add
the olive oil, salt and pepper.
Place
on the baking tray and cook for 25-30 minutes or until golden, stir half way
through.
(seasoned
salt is a great substitute) or add a pinch of chilli powder
