Do you find it difficult getting the recommended amount of fruits and vegetables every day? Or maybe it can be a bit of a challenge getting your kids to eat enough greens? Well then, you are not alone…
A lot of people find it hard to reach the recommended number of servings of fruits and vegetables. And especially lots of kids don’t want to eat their veggies.
Well, maybe you just need a little inspiration? Because eating fruits and vegetables is very good for you and your family, and they are a very important part of a well-balanced and nutritious diet.
Lots of benefits
Fruits and vegetables contain a lot of the minerals and vitamins you need to stay healthy. They also contain few calories, but a lot of dietary fibre, which is a good combination if you want to maintain or obtain a healthy weight. Furthermore, fruits and vegetables can help prevent heart disease, type 2 diabetes and some types of cancer.
So how much should we eat?
Evidence shows there are significant health benefits to getting at least five portions of fruits and veggies every day. This is equivalent to at least 400 grams per day. As an example a normal sized carrot or apple weighs around 100 grams.
Easy tips to get more greens into your daily diet
1) Save time and use frozen veggies instead of fresh
Our fresh frozen vegetables are peeled, washed, rinsed and frozen within hours of harvesting them. This retains their taste and nutrients – and makes it so much easier for you, because all you need to do is take them out of the freezer and use them how you want.
2) Try something new
Do you think it is boring to eat salads all the time? Well, fortunately, vegetables are highly adaptable and can easily be used in delicious desserts, cakes, soups, bread etc. You just need to think a little out of the box. Try slicing some carrots and adding them to your bread the next time you bake. Or try adding spinach to your home-made ice cream. It tastes wonderful, we promise.
3) Size matters
Try cutting fruit into small pieces and arranging them beautifully on a platter. If it is easy on the eye, the fruit looks more inviting and your kids will more likely try it. And the easier the fruit is to eat, the chances are they will eat more. So go for small, bite-sized pieces.
4) “Hide” your veggies
You don’t like the taste? Well then, try to hide the vegetables in your dishes. Slice them, chop them, blend them and add them to your regular meals. For example, try adding blended broccoli to your meat balls, or chopped carrots to your pasta Bolognese. Textures and tastes can be changed or masked by combining them with something else.
3 easy and delicious recipes your kids will love
Adding fruits or vegetables to desserts and snacks isn’t as crazy as you might think. Vegetables will not only add texture and richness to a dessert, they will also add essential nutrients. And it can be easier than you think.
This is an easy way to make a carrot cake – without baking it. It only takes a few minutes to create, and your kids will eat it raw.
- 2 or 3 carrots, peeled and grated
- 8-10 pitted dates
- A handful of walnuts
- A small handful of raisins (can be left out)
- A small handful of shredded coconut
- 4 tablespoons of melted coconut oil
- 1 teaspoon of cinnamon
- A pinch of salt
- 50 g cashew nuts, blended to fine pieces (can be left out)
- 2 tablespoons cream cheese, natural
- The juice from 1 lemon
- 2 teaspoons vanilla
1) Mix all the ingredients in a food processor and make sure everything is chopped very fine, but with some texture.
2) Put the mixed ingredients into 6 muffin cups and press down to make sure the mix is compact.
3) Cover with foil or similar and put in the refrigerator for 2–3 hours. And voila, they are ready to serve.
4) If you want to add some frosting, you can blend some raw cashew nuts, vanilla, citrus juice and a bit of cream cheese and put on top of your “muffins”.
If you want to add some frosting to your carrot cakes, you can blend some raw cashew nuts, vanilla, lemon juice and a bit of cream cheese and put on top of your “muffins”.
Banana nice cream
Treat your kids to a healthy “ice cream” with no added sugar or preservatives.
But be aware – it is highly addictive…
- 2-3 tablespoons natural yoghurt
- 1 teaspoon of vanilla
- 1 teaspoons of honey (can be left out)
Ingredients, different flavours:
- A handful of frozen strawberrie
- Grated coconut
- Pineapple juice
- 3-4 tablespoons of frozen spinach
- 2-3 tablespoons of organic cocoa powder
- Chopped dark chocolate
1) Mix everything together in a food processor and blend until you get a velvety smooth texture. If you think the nice cream is too thick, you can add a bit more yoghurt or a bit of milk. If you want the nice cream to be thicker, put in one more banana.
2) Sprinkle with chopped almonds and dark chocolate, and serve while nice and cold.
You can also fill the nice cream in a form and put it in the freezer for later.
Strawberry dream Add a handful of frozen strawberries to the basic mixture before blending it.
Coconut beach Add some grated coconut to get a sweeter taste. And if you add a bit of pineapple juice also, you almost get a pina colada nice cream.
Popeye’s favourite Add 3-4 tablespoons of frozen spinach to the mix before blending it. This will give the nice cream a light green colour, but your kids won’t be able to taste the spinach.
Chocolate frenzy Add 2 or 3 tablespoons of organic cocoa powder to the mix. And maybe some chopped dark chocolate.
Crunchy warm apple chips with ice cold vanilla cream
- 3 or 4 medium-sized apples
- A bit of cinnamon
- 2 dl Natural yoghurt or sour cream
- 2 teaspoons vanilla
1) Rinse and slice the apples very thin. Arrange them on a piece of baking paper, and sprinkle with a bit of cinnamon.
2) Bake them in a preheated oven at 120 degrees C for approx. 2 hours.
3) Take them out of the oven, and let them stand for 5–10 minutes.
4) Served the apple chips with an ice cold vanilla cream made of yoghurt natural mixed with a bit of vanilla (and maybe a teaspoon of syrup). For a thicker vanilla cream you can use sour cream instead.
Did you know?
That strawberries are an excellent provider of vitamin C? Strawberries are also rich in the B-complex group of vitamins, as they contain good amounts of vitamin B6, niacin, riboflavin, pantothenic acid and folic acid. Furthermore, they contain a good amount of minerals like potassium, manganese, fluorine, copper, iron and iodine.
That tomatoes are actually fruits? The confusion arose after the 1890’s when the US supreme court named them a vegetable for taxation purposes.
That carrots are sweeter in the winter? Sugar acts as a natural anti-freeze and can lower the freezing point of water. Carrots increase their sugar content to defend against cold weather.