Eat your vegetables

Blacktie. · 22-08-2014 12:49PM #1

How's everyone for veg intake on here? Lately I've gotten into a decent routine food wise and am pretty much getting the same veg in all the time.

Over the day I'll usually have 1 onion, 1 bell pepper, about a quarter of a jar of jalapenos, maybe half a can of diced tomatoes and a small bit of garlic. I've been trying to add in spinach as well and that's going alright. O and I'd usually have between 300g and 600g of sweet potatoes. So so good. Am I missing anything here? Should I vary it up more or add in more?

Export · 22-08-2014 12:53PM

There is question that we should in Ireland actually be consuming 10 portions of veg.
I think you can remove the jar of jalapenos - it won't count.
Garlic is a herb, not really a veg.

1 entire onion? That's good going!
1 pepper - should probably count for 2 servings of veg.
Half can of tomatoes - brilliant.

You're probably getting 5 a day?

As for spinach? Are you adding fresh or cooked?

conzy · 22-08-2014 12:55PM

I would count that as an "ok" amount of vegetables. Definitely on the low side.

What really helped me up my veg intake was bags of mixed frozen veg.

I'd usually buy:

1kg green beans
1kg cauliflower / brocolli / carrot mix
1kg cauliflower

and eat them monday - friday

Along with a lot of fresh bell peppers, onions, mushrooms, tinned tomatoes.

Whats also awesome are the bags of oriental / gourmet veg that lidl and aldi do. Really tasty and you just throw then on the pan after you brown your chicken or whatever. You'll get peppers, green beans, water chestnuts, onion, sweetcorn etc

22-08-2014 12:55PM

I eat mountains of frozen veg bags

Bell peppers are awesome too

Penny Tration · 22-08-2014 12:59PM

I eat carrots, peas, beansprouts, bamboo shoots, chickpeas and chillies most days.

googled eyes · 22-08-2014 01:01PM

I wouldn't be up on exact amounts but over a week I'd be getting in

Onions
Garlic
Tomatoes
Beans
Peppers
Broccoli
Corn
Carrots
Chilli Peppers

MD1990 · 22-08-2014 01:03PM

Peppers,Tomatoes,Brocculli & Lettuce are one's i have every day.

Thud · 22-08-2014 01:05PM

Sugarsnap peas are great as a raw snack

LemonWorld · 22-08-2014 01:05PM

If you're using that tin of tomatoes as a base for a sauce then you've got way more room to add to your intake. Peppers and onions are great, but you could add in so much more! Chopped up bits of broccolli, mangetout, sugarsnap peas, corn/baby corn, courgette, aubergine, carrot, asparagus, parsnips and cauliflower... Your options are pretty much endless!

Or if you're sick of that, buy a bucket load of whatever veg is on offer at the supermarkets and chop it up, roast it with some oil/balsamic/seasoning. Divine!

I'd probably consider sweet potato more of a carb than a veg, tbh. Still delicious though!

Export · 22-08-2014 01:10PM

I buy wraps and those ready washed bags of spinach. I just put chicken or whatever in the wrap and pile it high with about 2 handfuls of spinach, then you can squash it all up in the wrap. Spinach is gorgeous fresh. Ps I put mayo or tomatoes in for moisture!

Mr. CooL ICE · 22-08-2014 01:12PM

Recently discovered oven roasted broccoli is much nicer than steamed/saute broccoli. Different variations as so.

I cut up a head of broccoli and toss in a baking tray with 1-2 chopped cloves garlic, some paprika, a decent glug of olive oil, coconut oil or goose fat and roast for 20 mins. I toss it again, top with some slices of chorizo and put back in for 10 mins. Delicious.

Like above, but without paprika, more garlic and some lemon rind. After roasting for 25/30 mins, remove and toss with the juice of 1/2 lemon and some grated parmesan. Amazing.

Naos · 22-08-2014 01:36PM

Veg smoothie first thing in the morning, usually consists of:

Bell pepper, kale, spinach, celery, tomato and cucumber & then whatever else I see knocking about.

Have more veg during the day but feel it's a good way to cover my bases.

Alf Veedersane · 22-08-2014 01:43PM

Peppers, onions and courgette x lots.

Everest-sized servings of cauliflower and broccoli.

Miscellaneous veg when the feeling takes me.

Export · 22-08-2014 01:45PM

Alf Veedersane wrote: »

Peppers, onions and courgette x lots.

Everest-sized servings of cauliflower and broccoli.

Miscellaneous veg when the feeling takes me.

Is it the watery frozen versions of cauliflower and broccoli that you eat?

Alf Veedersane · 22-08-2014 01:46PM

Export wrote: »

Is it the watery frozen versions of cauliflower and broccoli that you eat?

Yes, on occasion.

Export · 22-08-2014 01:49PM

Alf Veedersane wrote: »

Yes, on occasion.

I don't count those as veg....

Alf Veedersane · 22-08-2014 01:52PM

Export wrote: »

I don't count those as veg....

So...they're not vegetables?

Were they delivered to the freezer in bags by a moonlighting stork?

Export · 22-08-2014 01:54PM

Alf Veedersane wrote: »

So...they're not vegetables?

Were they delivered to the freezer in bags by a moonlighting stork?

I like to eat uncooked veg. Cauliflower is gorgeous, but not terribly nutritious even if you just steam it! Apart from for fibre.

Alf Veedersane · 22-08-2014 01:58PM

Export wrote: »

I like to eat uncooked veg. Cauliflower is gorgeous, but not terribly nutritious even if you just steam it! Apart from for fibre.

I'm not sure who told you that about steaming but they were wrong.

Also, frozen veg is frozen pretty quickly after it's picked. How long do you think the uncooked fresh veg has spent on the shelf being fondled and groped by dirty hands?

Fresh veg is better but there's plenty of nutrients in frozen veg that you'll still ingest even if you don't count them as veg.

Like a parent, they will still love you even if you don't love them.

Export · 22-08-2014 02:03PM

Alf Veedersane wrote: »

I'm not sure who told you that about steaming but they were wrong.

Also, frozen veg is frozen pretty quickly after it's picked. How long do you think the uncooked fresh veg has spent on the shelf being fondled and groped by dirty hands?

Fresh veg is better but there's plenty of nutrients in frozen veg that you'll still ingest even if you don't count them as veg.

Like a parent, they will still love you even if you don't love them.

Like a Home Economics Teacher/Biology Teacher.
When you cook cauliflower which contains mainly water soluble vitamins, by steaming or boiling, you are dissolving all vitamins contained therein.

Sephya · 22-08-2014 02:09PM

LemonWorld wrote: »

I'd probably consider sweet potato more of a carb than a veg, tbh. Still delicious though!

vegetables are carbs

Alf Veedersane · 22-08-2014 02:09PM

Export wrote: »

Like a Home Economics Teacher/Biology Teacher.
When you cook cauliflower which contains mainly water soluble vitamins, by steaming or boiling, you are dissolving all vitamins contained therein.

You'll lose less than 10% of vitamins (except B12) through leaching. You won't lose the minerals. You won't lose any of the glucosinolates either.

That teacher might want to differentiate between the effect of boiling and steaming rather than lumping them in together.

conzy · 22-08-2014 02:10PM

Time to start drinking the water left behind in the steamer. dem gainz!

Alf Veedersane · 22-08-2014 02:13PM

conzy wrote: »

Time to start drinking the water left behind in the steamer. dem gainz!

Use it in making jelly.

Brucie Bonus!

Bruno26 · 22-08-2014 02:18PM

Don't overdo it on the broccoli. Eat enough of it and you will get fat.

LuckyLloyd · 22-08-2014 02:21PM

Bruno26 wrote: »

Don't overdo it on the broccoli. Eat enough of it and you will get fat.

:pac::D

Sephya · 22-08-2014 02:21PM

Bruno26 wrote: »

Don't overdo it on the broccoli. Eat enough of it and you will get fat.

hahahaha. you really are the gift that keeps on giving

Alf Veedersane · 22-08-2014 02:22PM

Bruno26 wrote: »

Don't overdo it on the broccoli. Eat enough of it and you will get fat.

Nuh-uh.

He's in pretty good shape (nohomo) and he eats loads of broccoli!

conzy · 22-08-2014 02:45PM

"only" 9.8kg of broccoli a week on top of your maintenance cals will have you gaining 1lb a week. careful guys

Alf Veedersane · 22-08-2014 02:47PM

conzy wrote: »

"only" 9.8kg of broccoli a week on top of your maintenance cals will have you gaining 1lb a week. careful guys

Green Gainz!

Export · 22-08-2014 09:57PM

leaching is a new one. I don't want to know what it is.

Eat your vegetables

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