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Do the same with broccoli…

Tip 3 of 25 ways to eat more fruit and veg

Do the same with broccoli…

Broccoli rice is the lesser-known brother of cauliflower rice. You prepare it in the exact same way – pulse into rice-sized pieces. You can cook it in a similar fashion, too, but it is good lightly fried with a little coconut oil. Whether cauliflower or broccoli rice, you can add the cooked version to scrambled eggs for (at least) an entire serving of your veg quota.

 

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Make friends with cauliflower rice

Tip 2 of 25 ways to eat more fruit and veg

Make friends with cauliflower rice

Cauli rice has a bit of a cult thing of late. You can buy it ready-made in practically any supermarket, but it is also very easy to whizz up yourself in a food processor. Simply chop into florets and pulse until the cauliflower is a fine, rice-like consistency. Perfect whenever you might have rice or as a veggie side dish. There are many different ways to cook it.

Click this link for a low-down on how to cook yours
https://www.bbcgoodfood.com/howto/guide/whats-best-way-cook-cauliflower-rice

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Make a frittata!

Tip 1 of 25 to get more fruit and veg into your life

Make a frittata!

Perfect for a simple lunch or a lazy weekend brunch, whisk up eggs with veggies like onions, mushrooms and peppers – or anything else you have in the fridge. If you can make this a large, deep, Spanish-style omelette, it will even last you into the week.

http://www.myrecipes.com/recipe/vegetable-frittata

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What constitutes a portion?

What constitutes a portion?

Before we tackle how to get 10 portions of fruit and veg in per day, let’s look at what is a portion size. (We’re talking 7/8 veg and 2/3 fruit portions).

A portion means 80g (3oz) of fruit or veg – the equivalent of a small banana, a pear or three heaped tablespoons of spinach or peas.

A very rough way to think of this is – most veg and whole fruit portions would be about the size of your closed fist.

For smaller fruits like berries about the amount you can hold in your two cupped hands.

And for looser greens like salad and raw spinach, a good amount that would fill your two open hands.

This is a nice visual way of estimating your portion sizes…. unless you want to pull out the scales and weigh all your veg 🙂

But as you can see – the basics of a closed fist – really isn’t a huge amount, so perhaps getting 10 portions of fruit and veg per day isn’t seeming as daunting as before!

And remember that fruit and veg are very filling but tend to be lower in calories than some other foods, so a good way to keep an eye on your overall energy intake.

Tomorrow I start with Tip 1 of 25 ways to eat more fruit and veg. Check in to see what it will be!

 

 

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25 ways to eat more fruit and veg

25 ways to eat more fruit and veg

It can be a challenge to eat five portions of fruit and veg each day even when you like vegetables. Higher fruit and vegetable consumption is related to a lower risk of cancer, heart disease, and stroke, amongst other illnesses.

And now a new report suggests that eating 10 portions is what we need to stay healthy for longer. Most people don’t come nearly close to eating enough fruit and veg, and I’ll bet you’re wondering how on earth you’re going to manage that!

Stick with me for a few weeks and learn a new tip each day.