Here are some ways to achieve this:
- Buy fresh produce that are in season for peak flavor and good value. Although article mentioned that "flash-frozen" or canned fruits or vegetables without salt or heavy syrup can be as good, yogis should prefer the fresh ones because prana-wise, it is superior to the frozen or canned varieties.
- Always keep a stash of frozen vegetables on hand, to toss into soups, salads, stews, and egg dishes or to microwave for an easy side dish. I haven't been a fan of frozen vegetables because they don't really taste good... at least in my experience.
- Splurge on pre-washed, pre-cut fruits and veggies. The article said they are more expensive... true... but they are convenient and can encourage you to eat more. They're not readily available from where I buy my veggies so it doesn't matter for me. Although in Manila, they're readily available in most supermarket so there's no excuse for not following this tip. ;-)
- Experiment with new types of veggies and fruits. The dragon fruit is one new produce that I've learned to love. It goes well with fleshy fruits like papaya and probably with mangoes as well. Bangkok Airways served this on my flight from Bangkok to Koh Samui last July and it was just lovely.
- Vary the texture. Instead of tearing the lettuce leaves in your salad and making tomato and cucumber slices for your salad, why not slicing the leaves thinly and dicing the tomatoe and cucumber, add some refried beans, top it with cheddar cheese and dashes of tabasco sauce for that Mexican salad effect? You can also use grated carrots instead of sticks for your regular salad.
- Choose sweet potatoes over white potatoes for more potassium and beta carotene. Kamote over potatoes? Hmnnn...
- Go easy on sauces. Use fresh or dried herbs, lemon juice or balsamic vinegar instead of your regular creamy sauces. I haven't really been watching my fat intake. Not that I gorge on mayonnaise and drink olive oil or something but my diet is already very simple so I allow myself to indulge in some creamy sauces once in a while.
- Have a vegetarian meal at least once a week. It can be as simple as soup and salad, or a stir-fry meal. This is obviously for my meat-eating friends out there.
- Eat a salad full of fruits and/or veggies each night with dinner. Just go easy on the dressing and high-fat toppings. For me, dinner is as simple as soup or just milk if I had a very heavy lunch.
- Grill fruits and vegetables to make them sweeter and more delicious. Fruits I haven't tried grilling yet but vegetables yes. Really lovely either alone or made into a sandwich.
- Chop, dice, or shred vegetables into muffins, stews, lasagna, meatloaf, and casseroles.
- Use pureed vegetables to thicken soups, stews, gravies, and casseroles. Easiest to use is probably potatoes.
- Decorate plates with edible garnishes, like cucumber twists, red pepper strips, or cantaloupe slices.
- Keep a bowl of fruit on the counter and some cut-up vegetables in the refrigerator for healthy snacks. I like dried ones better for snacks.
- Remember that while 100% fruit juice is a good choice, whole or cut-up fruit has the added benefit of fiber.
- At breakfast, add fruit to yoghurt, pancakes, waffles, or cereal. Say hello to bananas - easy, quick and simple.
- Whip up a smoothie made with fruit and low-fat or nonfat yoghurt for a quick, nourishing snack or meal.
- Freeze grapes and bananas for a refreshing and cool threat. Probably not at this time of the year. It's winter in Saudi.
So that's it. The article also mentioned all the health benefits of eating more fruits and vegetables. Hope everyone makes "adopting a plant-based diet" a part of their 2008 new year's plan.
Cheers!!!
You can read the full article here.
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