Everyone knows vegetables are good for you but how can we make sure we eat enough of them? See the tips and tricks to eating more vegetables once and for all.
2-3 CUPS
It’s recommended to eat 2-3 cups of veggies per day. Which means some people have a lot of catching up to do.
VEGGIE IN DISGUISE
Pureed veggies are – certainly for children – a smart way to get more vegetables on the daily menu. Easily smuggle fresh vegetables in a soup or sauce by pureeing them with a hand blender.
EAT THE RAINBOW
Vegetables derive their color, among other things, from naturally occurring substances that contribute to our health. Each color represents different nutritious elements. Orange vegetables, for example, contain beta-carotene, which is converted in our bodies into vitamin A. Green vegetables are rich in iron and folic acid. To get the best variety of nutrients make sure you ‘eat the rainbow.’
5 MOST POPULAR VEGGIES AND HOW TO STORE THEM
To preserve the best quality of nutrients that are in our veggies we need to learn how to store them correctly. If you store vegetables for too long and or improperly, they can lose nutrients such as vitamin C and folic acid. Here ‘s a handy overview of the 5 most eaten vegetables.
TOMATOES
Use as soon as possible after purchase, and store for a maximum of one week. Do not refrigerate.Best kept at room temperature where they retain their taste and firmness.
GREEN BEANS
For best quality store up to 2 days in the refrigerator or 4 days in a dark, cool place.
LETTUCE
Store up to 2-3 days in the fridge, but eat it as fresh as possible.
BROCCOLI
Store in its original foil up to 5 days in the refrigerator.
CUCUMBER
Best consumed straight after purchase but can be stored up to one week. Do not refrigerate but keep in a cool dark place.
FRESH, TINNED OR FROZEN?
SO WIHCH ONE TO CHOOSE?
Choose fresh vegetables when they are in season, then they are at their best. Tinned or frozen vegetables contain just as many nutrients but be cautious of the added salt in some products.
FRESH
- Great source of vitamins
- Seasonal produce will taste the best
TINNED
- Contain as many vitamins as fresh vegetables (by briefly heating them in their juices you keep all the nutrients)
- Tinned immediately after harvest Some have added salt or spices (check labels)
- Long shelf life, handy for the pantry
FROZEN
- As many vitamins and nutrients as fresh vegetables
- Frozen immediately after harvest
- Some have added salt or spices (check labels)
- Retain their crispiness and firmness well
- A maximum of 12 months storage in the freezer
