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10 Delicious Ideas to Eat More Vegetables and Love it!
By Diane Hanson
There’s no doubt about it, vegetables are really good for you. Densely-packed with
a slew of different vitamins and minerals plus a bunch of powerful phytochemicals,
veggies carry many health-promoting benefits that you simply can’t ignore.
As you may already know, Vitamins and minerals play an important role in helping
your body to function optimally and stay healthy. For example, beta-carotene (a provitamin
that your body converts into Vitamin A) acts as a potent oxidant, protecting you
from the harmful effects free radicals and oxidative stress. Free radical damage
within cells has been shown to complicate or cause a number of chronic degenerative
diseases such as cataracts, osteoarthritis, heart disease and diabetes.
Aside from being a strong disease-fighter, veggies also help to keep your weight
down, thanks to their low calorie, low fat and high dietary fiber (both soluble and
Soluble fiber, which is found in tubers like potato, swells up in water and forms
a gel-like substance during digestion. This process helps slow digestion to make
you feel fuller for hours so you’re less likely to overeat. Research has also noted
that consuming 10-25 grams soluble fiber per day can lower cholesterol by 18%.
Insoluble fiber in cruciferous vegetables such as cauliflower and broccoli, adds
bulk to your stool and speed up defecation process. Thus beneficial in conditions
like chronic constipation. In addition, adequate intake of insoluble fiber has been
associated with a reduced risk for type II diabetes.
Unfortunately, many people, particularly young adults, are not eating enough vegetables
these days. This is due to a variety of reasons which may include taste, cost and
time constraints of preparing them. However, consuming regular servings of veggies
doesn’t have to be a chore. Here are a few delicious eat-more-vegetables ideas to
help you make greens as much of your diet as possible.
How Do You Get More Vegetables into Your Diet?
1. Got a serious case of the munchies? Ditch those diet-wrecking gresy chips and
go for nutritious raw vegetable sticks – carrot, cucumber, celery – instead. Dip
them in low fat salad dressing, hummus, peanut butter, or almond butter.
2. Toss raw shredded broccoli and cauliflower with some Italian dressing and Parmesan
cheese to make a flavorful side dish. If you simply hate the taste of raw vegetables,
lightly blanch them is salted water for 1 minute to remove the bitterness.
3. Love chunky-textured sauces? Try adding some chopped vegetables, such as zucchini,
onions, bell peppers and cherry tomatoes to store-bought pasta sauces.
4. Slip romaine lettuce and alfalfa sprouts to spruce up a pita sandwich. If you’re
a huge fan of peanut butter sandwich, add grated carrots in place of jam for a naturally
sweetened taste without too many calories.
5. Keep a bag of frozen vegetables in your freezer to throw into soups, stews, casseroles
and stir-frys. You may also want to add a bit of freshly grated ginger root to kick
things up a notch.
6. Toss a handful of vegetables such as spinach, bell peppers, mushrooms or tomatoes
into your omelet.
7. Think out of the box and grill your vegetables instead. Brush eggplants pr zucchini
with a bit of canola oil and grill them for a few minutes on each side over medium
8. Make vegetable smoothie with carrot, broccoli, tomato, kale and onion. This nutrient-densed
beverage is a great way to start your day off right.
9. Looking for a low carb alternative to pasta? Slice zucchini, eggplant or spaghetti
squash, on mandolin lengthwise to create thin strips. Then top noodles with your
favorite pasta sauce.
10. Have a vegetarian pizza instead of meat or seafood pizza. Alternatively, ask
for more vegetable toppings (like portobello mushrooms, jalapeno peppers, and red
onions) and less cheese on your regular pizza.
If you're wondering what is good to eat with raisins, but eating them straight out
of the box doesn't appeal to you, then get inspired with these interesting recipes,
and start enjoying the health benefits of raisins in your everyday meals.