Vegetables – why aren’t we eating more?

The majority of people are not getting enough fruits and vegetables in their diet. Guidelines are five to 10 servings per day (actually it’s more than 5 servings, but 5 is a compromise) but many people aren’t getting more than three. Somehow we just don’t understand how important these foods are. We are aware we should eat them when we’re dieting, but once that phase is over, it’s back to potatoes, bread and meat. 

And yet many vegetables as well as some fruits have powerful nutritional as well as medicinal properties. Asparagus is touted to have anti-cancer properties, berries fight inflammation and pomegranates help increase sperm count. Diets rich in fruit and vegetables have been linked with lower body mass index, reduced risk of Type II diabetes and reduced risk of heart disease and mortality. Antioxidants found in many fruits and vegetables fight ageing by eliminating free radicals, yet women would rather snack on chocolates and biscuits, and then spend their money on expensive facial creams to fight ageing from the outside-in. Unfortunately, this doesn’t work. 

Vegetables are easy to obtain and prepare. Besides fresh vegetables, you can buy them frozen and washed, and they can be prepared within minutes. So really, there is no good reason not to eat them, except that maybe you don’t like their taste. Getting your palate used to the taste of vegetables takes time and repetition – it’s like drinking wine in a way. Remember the first time you had a glass of wine? It probably didn’t taste so great. But by drinking it regularly, you learned to distinguish between different grape varieties and started to appreciate a good vintage. 

The same goes for vegetables. You can learn to enjoy their taste over time. And by putting in a bit of extra effort into preparation and seasoning, they can actually be very delicious. 

Here are a few preparation options: 

Saut司ng vegetables 

“to jump.” It refers to the way foods added to a hot, lightly-oiled pan tend to jump. Saut司ng is a quick and easy way to cook vegetables with relatively little oil. Saut仔d vegetables retain their vitamins and minerals, as well as taste and colour. This method is best suited for tender vegetables, such as asparagus, baby artichokes, snow peas, sweet peppers, onions, and mushrooms. 

Stir-frying vegetables 

Stir-frying is very similar to saut司ng, with two important differences. Stir-frying is done over very high heat, and the food is constantly stirred to prevent it from burning on the hot pan. Stir-frying is often done in a wok, the classic utensil of Chinese cooking. But you can also stir distribute the high heat evenly. 

Boiling or simmering vegetables 

Like sauteing, boiling vegetables is a quick and easy technique. When you want to retain the flavour and crispness of vegetables such as green beans or broccoli, wait until the water is at a full boil. Toss in the vegetables and cook them quickly, a technique called blanching. Simmering also uses water to cook vegetables, but at a lower temperature, before the water begins to boil. This slow-cooking technique is great for dried bean, potatoes, beets and other root vegetables that require longer periods of cooking in order to become tender. 

Roasting vegetables 

Roasting vegetables such as asparagus, squash, or onions is as simple as putting them on a baking sheet, drizzling them with a little vegetable oil, and popping them in an oven. Roasting helps to preserve not only vitamins and minerals, but also flavours that can be lost with boiling. 

Steaming Vegetables 

Steamed vegetables are synonymous with healthy eating for good reason. Steaming cooks vegetables without submersing them in water, so they are more likely to retain vitamins and minerals. Unlike saut司ng, steaming doesn’t require oil, so it’s a great way to prepare vegetables if you’re watching calories. The best vegetables for steaming include broccoli, carrots, cauliflower, green beans, leafy greens like spinach, and other relatively tender vegetables. 

Smoothies 

Green smoothies are quick and easy to make and only require a blender, a sharp knife and cutting board. A green smoothie is a smoothie using fresh fruits and dark, leafy greens such as spinach, kale, lettuce, chard, cabbage and broccoli as well as avocado. Blending them with creamy fruits like banana, mango or papaya gives them a smoothie texture. 

Green smoothies are rich in vitamins, minerals, antioxidants, dietary fibre and protein. A typical recipe contains at least three to five servings of fresh fruits and vegetables. The best part is that they taste like fruit and you’ll never know there’s anything leafy and veggie in there!