Tuesday, 4 October 2016

#Tryfor5 - Tips for Eating More Vegetables Everyday



It’s National Nutrition Week in Australia soon and the theme this year is Try for 5. The Try for 5 campaign encourages consumers to include 5 serves of vegetables in their diet every day. Legumes are included in the vegetable group, so including these everyday is important too. People following a low FODMAP diet sometimes find it difficult to include enough vegetables due to the additional dietary restrictions imposed by the low FODMAP diet. But eating enough low FODMAP vegetables is easier than you’d think. Read on for some tips to increase your vegetable intake:

Breakfast
·    Serve your hot breakfast on the weekend with wilted spinach and grilled tomatoes
·    Make vegetable fritters using corn, grated sweet potato and/or grated zucchini
·    Try making scrambled tofu on toast  - see our app for the recipe
·    Add capsicum, green tips of spring onionzucchini, spinach and/or tomato to your favourite scrambled egg / omelette recipe
·    Try making a low FODMAP green smoothie using the recipe we posted on our blog earlier this year http://fodmapmonash.blogspot.com.au/2016/03/low-fodmap-green-smoothie.html


Snacks
·    Snack on sticks of raw carrot and capsicum
·    Make a batch of vegetable muffins and freeze extras for healthy snacks on the go. Check out the recipe section of our app for details


Lunch
·    Cook a low FODMAP vegetable or minestrone soup and freeze portions for mid-week lunches. Check out our app for low FODMAP recipes
·    Make a roasted vegetable salad using sweet potato, capsicum, Jap pumpkin, parsnip and zucchini and dressed with olive oil and balsamic vinegar
·    Make a cheese and salad sandwich full of low FODMAP vegetables. You’ll need low FODMAP bread (e.g. sourdough spelt), cheddar cheese, sliced tomato, sliced cucumber, grated carrot, lettuce and grainy mustard.
·    If you’re having a barbeque, be sure to add some vegetables to the hot plate by making meat and vegetable kebabs or roasting corn and capsicum

Try this Zesty Moroccan Chicken and Roast Vegetable Salad: http: http://bit.ly/1nmjf6s  

Dinner
·    Add grated zucchini, grated carrot and spinach leaves to your favourite bolognese recipe
·    Have a meat-free night once a week at home. Many of your favourite casserole / curry / stir fry recipes will be just as nice with legumes or tofu substituted for meat. Low FODMAP meat alternatives include firm tofu, canned chickpeas and canned lentils.
·    Make a low FODMAP pizza using a gluten free wrap for the base, tomato paste, semi-dried tomatoes, olives, red and green capsicum, pineapple, roasted Jap pumpkin and ham.

·    Add a layer of roasted Jap pumpkin or spinach and ricotta to your favourite lasagne recipe

Try this Vegan Coconut & Pumpkin Curry with Roasted Chickpeas: http://bit.ly/1R6k15b
Image via Alana Scott- A Little Bit Yummy

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