Blog Archives

Better Living #3: Get Your Five-A-Day… Without Even Trying!

 

 

The road to healthy living is paved with good intentions: getting more sleep; exercising regularly; drinking more water, and consuming the all-important five portions of fruit and veg every day. There are some lucky people who have no problems getting their five-a-day. And despite the fact that I love fruits and veggies and have no aversion to them, I also love chocolate, cakes, pastries and anything sugary and stodgy, and more often than not, that’s what I opt for – especially when I need to dash. It seems such a mission to remember to eat healthily with my fast-track lifestyle where I’m always on the move.

 

I’ve convinced myself many a time that the jam tart I’m scoffing is actually quite healthy because it contains jam which is made from, er, fruit; that coffee and chocolate are good for you because they are made from beans; chips are made from potatoes which is a vegetable so all good in the hood there, and sugar comes from a plant – need I say more! But seriously,  who am I trying to kid?

SO WHAT COUNTS AS A PORTION?

 

There seems to be a great deal of confusion as to what constitutes a single serving of fruit or vegetables but it’s widely believed to be around 80g. The following are examples of single servings:

  • 1 150ml glass of pure fruit juice
  • 1 thick slice of pineapple or melon
  • 3 heaped tablespoons of pulses or beans
  • 1 apple, pear, orange, banana or other similar sized fruit
  • 2 plums or kiwi fruit
  • 1⁄2 a grapefruit
  • 3 heaped tablespoons of vegetables
  • 1/2 an avocado
  • 3 heaped tablespoons of fruit salad
  • 1 heaped tablespoon of raisins or sultanas
  • 3 heaped tablespoons of stewed fruit
  • 3 dried apricots
  • 1 cupful of grapes, cherries or berries
  • 1 small bowl of salad

 

With the exception of potatoes, which are very starchy and aren’t included in the recommended five a day, all other fruit and vegetables count, whether they’re fresh, frozen, dried, tinned, or pure juices.

 

But it’s worth remembering that no matter how much pure, freshly-squeezed juice you drink, it still only counts as one portion owing to certain nutrients being depleted in the juicing process. And because they don’t contain the same vitamins and minerals as other fruit and veg, kidney beans, chick peas, lentils and other pulses also only count as one portion, no matter how much you eat. Therefore in order to get a wide variety of nutrients, it’s advisable to munch on five different types of fruit and veg each day. It’s also worth noting that when people talk about getting their five-a-day, that’s just the minimum amount that we should be consuming every day. Ideally we should be aiming for about seven servings but goodness – it’s sometimes hard enough just getting the five so we’ll concentrate on that for now!

 

To be honest, it’s not actually hard to eat the recommended daily amount of fruit and veg. It’s just that we all live such busy lives these days and we’ve fallen into a pattern of bad eating habits. An ideal healthy eating day for me would see me start with chopped mango and pineapple with yogurt for breakfast; an oaty, apricot flapjack for mid-morning; prawn salad for lunch; a snack of fruit salad; and salmon with spinach, asparagus, broccoli and potatoes for dinner. What could be simpler?

 

I was thinking of ways in which you could effortlessly get the recommended five-a-day where it seems as though you’re not even thinking about it so it doesn’t seem such a drag. Many of the ideas below are things that I’ve tried or that appeal to me, and appear to be effective and not at all unrealistic ways of getting more fruit and veg into your diet. It’s unlikely that you’ll be able to change your eating habits overnight, and lifestyle changes always seem a bit daunting but you’ll gradually be able to work your way up to incorporating more fruit and veg into your diet – and once you know how easy it is, you’ll be unstoppable!

  1. USE REAL FRUIT INSTEAD OF ARTIFICIAL SYRUPS IN DRINKS

 

I always feel really disappointed when I call into a coffee shop, order a fruity iced drink, smoothie or milkshake – and find them pouring sickly-sweet, synthetic-tasting syrup into the glass instead of blending real fruit.

Well you can’t control what your local coffee shop uses, but you can make delicious cold drinks at home using real fruit. It may take a little more effort than opening a bottle but it’s so worth it!

2. GET SPIRALIZING!

Spiralizing has caught on in a big way where vegetables such as carrots and courgettes are cut into thin, spaghetti-like strands using a spiralizer before being blanched and added to salads or eaten in place of pasta with pesto or tomato-based sauces.

3. CAULIFLOWER ‘RICE’ ISN’T JUST FOR THOSE DOING ATKINS!

 

When I first heard about cauliflower ‘rice’, it was something that Atkins dieters were making as a substitute to rice, where they would pulse cauliflower florets to resemble rice grains.

I don’t really  think it tastes like rice but I do think it’s really delicious. It tastes a lot like the fried cauliflower my mum used to make. It might sound quite bland but with seasoning, herbs, spices, a little chopped onion or crushed garlic, and a lot of imagination it can be very tasty. You can even add egg to it to make egg cauliflower fried ‘rice’!

4. SNACK ON DRIED FRUIT AND FROZEN BERRIES INSTEAD OF SWEETS

 

I do love my sweet, sugary treats but thankfully I also love dried and frozen fruit and it’s a healthier way to get my fix of something sweet.

5. ICE ICE BABY

 

Blend yogurt, and honey with your favourite fruit, pop into ice-lolly moulds and you’ll have a delicious, frozen sweet treat that takes next to no time to prepare.

6. GO BANANAS!

 

Bananas are so versatile and contain a lot of potassium which is great when you need an energy boost -something many of my colleagues know only too well as they’re always bringing bananas to work to snack on. There’s so much you can do with them. You can have them on toast, or blended into a milkshake or smoothies for breakfast; coat them in chocolate and freeze them as an alternative to ice-lollies; mash them into pancake, muffin or cake batter; bake or barbecue them and serve them with ice-cream… the list goes on!

7. DREAM TOPPING

 

Purée some berries with honey and pour over ice-cream as a healthy alternative to sugar-laden ice-cream toppings.

8. JUICY!

 

I don’t know many people who don’t own a juicer – but I know many juicer owners who don’t use them. This is a real shame because fresh, pure juice is so good for you. And of course with a vast array of fruit and veggies available, you can have fun trying to come up with unique flavour combinations.

9. SWAP POTATO CHIPS FOR APPLE CRISPS

 

Slice an apple (or pear) very thinly; place on a baking sheet; place in the oven at a low temperature, and bake until crispy, turning over occasionally.

10. BLEND VEG INTO SHOP BOUGHT FOOD

There are times when we don’t have time to make things from scratch – no matter how much we want to. But you can always add veggies to shop-bought stews or  blend vegetables into shop-bought soups. My grandfather always liked adding mushrooms to frozen pizzas while I tend to add sautéed onion, garlic and mushrooms to shop-bought pasta sauces – something Mr.D. is not happy about!

11. MAKE VEGGIE DESSERTS!

It started with carrot cake but now there seems to be a trend for adding vegetables such as beetroot, sweetcorn, pumpkin and courgette to baked goodies and desserts – and it seems to be going down a storm. It’s great because you can enjoy the sweet treats you love so much AND get the necessary nutrients. So you get the both of best worlds!

12. CHIPS AND DIPS

Ever since I discovered that I can make dips and salsas that taste better than the shop-bought stuff and that they’re so quick and simple to make, I’ve been making delicious guacamoles and spicy salsas to serve with tortilla chips when I want to snack on something in front of the telly. Not only do they taste great but I feel so much healthier.

13. FEEL THE PULSE IN A CAN!

These are a great cupboard stand-by and a good source of fibre. A serving (three tablespoons) of canned beans or lentils can be added to soups, stews, salads etc. And let’s face it – how much effort goes into opening a can?

14. LIVEN UP THAT SALAD

Gone are the days of boring lettuce, cucumber and tomato salads. Today we have a fantastic array of fruits and vegetables available – not to mention awesome dressings – which will change the way you look at salads forever and let’s face it – how hard is it to prepare a salad? My favourite is prawn with mango and avocado with a chilli, lime and coriander dressing. I’d eat it every day if I could!

15. IS THERE ANYTHING YOU CAN’T DO WITH AN AVOCADO???

When I was a kid, there was only one way in which people used to eat avocados and that was halved with a little salt, pepper and lemon juice. Nowadays the humble avocado has come a long way since then, and like the banana, it’s quite versatile, and is even making an appearance in sweet dishes. Salads don’t seem the same without them, and you can add avocados to dips, salsas, smoothies, milkshakes, desserts and is also used as a substitute for butter or cream in cakes and mousses. I even saw a contestant on Come Dine With Me baking them – something I didn’t know you could do with avocados.

Advertisements

Things That Make Me Go Ewwww!

 

I never thought of myself as a fussy person when it comes to food, especially when compared to Mr.D, who has a list of food dislikes that’s almost as tall as he is! I considered myself to be the kind of person who’ll eat anything – or at least give it a try. But a conversation about food the other day made me realise that I had an awful lot of food hates myself. In fact after sharing them with you, I doubt I’ll ever be invited to dinner again!

1. Glacé cherries

This might seem a little ironic considering I love cherries, but they have to be either fresh or dried – I can even live with the tinned variety. But glacé cherries for me are a huge non-no. Their bright, tomato-red colour just puts me off as I know that real cherries aren’t supposed to be that colour. In fact for years I thought that they’re weren’t ‘real’ cherries as they didn’t look or taste like the cherries that I love but they are – they’re maraschino cherries that have been stoned and candied in a sugar syrup.

Even as a child I’ve never liked them, and my dislike for glacé cherries still continues. As much as I adore cherry bakewells, fruit cake and Christmas pudding, I always pick out the offending glacé cherries.

 

2. Smoked salmon

I love, love, love salmon. It’s one of my fave foods. So you’d think I’d be a huge fan of smoked salmon, right? Wrong! Smoked salmon and I never really hit it off. I never liked the taste or the texture. I know it’s considered a luxury delicacy, but I could never acquire a taste for it. In fact, give me a tin of salmon over the smoked stuff any day!

 

3. Quiche

Oh my goodness – if there’s a food I really cannot stomach, it’s quiche. I’ve never liked it and they used to serve the horrid stuff  for school dinners on a regular basis. I don’t think I’ve ever eaten a whole slice of quiche. I’ve given it a good go but that taste, that smell… no, just not happening!

 

4. Green banana

Green bananas are usually served in savoury dishes and feature in Caribbean, South American, African and South Asian cuisines – cuisines I enjoy a great deal.   I don’t come across green bananas very often, thankfully. But when I have, I’ve never really enjoyed them so tend to pick them out. I don’t like the texture – and the fact that I believe bananas should be yellow and sweet probably has something to do with my dislike of them!

 

5. Cooked peppers

Now I can eat raw peppers without any problem at all, and I don’t believe that a salad is a salad without them. But for some reason, I don’t enjoy peppers when they’ve been cooked. Unlike many of the foods on this list, I can actually eat cooked peppers but then again I’ve had to – you won’t believe how many dishes contain cooked peppers. It’s just that I’d prefer not to! I don’t really like the flavour or texture of peppers when they’ve been cooked.

 

 

6. Non- peeling oranges

I’ve always had a bit of a love-hate relationship with oranges. One of those things in life that just can’t be explained. But even though I’m happy to OD on oranges when I have a really bad cold, they have to be of the peeling variety. I can’t be doing with all that cutting malarkey. And since childhood, I’ve never been able to stand the sight of those navel oranges – definitely not for me!

 

 

 

7. Soft jelly sweets

Now I’ve always had a sweet tooth so naturally I love sweets. But I don’t like those ultra soft, sugar-coated jelly sweets. I’m not totally sure why – I vaguely remember being sick after eating too many of these as a child so I’m sure that’s got a lot to do with it – but they’ve always made me feel a bit queasy after tucking into a few, so I tend to give them a miss. I prefer the jelly sweets with a harder texture.

 

 

8. Curried/stewed fish

OK, so I love fish, I love curries, and I love stews. I even like fish stews and curries. But I’m very fussy about how the fish is cooked. It has to be in chunks rather than steaks, and there shouldn’t be any huge bones and certainly no skin, as  I hate the texture – all slimy and nasty. Not good!

 

 

9. Duck

Duck is very popular with many people but I personally have never understood the appeal. It has a rather strong flavour that I really don’t like but if I did have to eat it, I’d prefer to have my duck cooked a bit longer than most people would prefer. I’ve tried to get into it but I’ve accepted that my tastebuds are different to everyone else’s and duck just isn’t for me.

 

10. Offal

I reckon it’s a small minority of people who can stomach offal – but I’m not one of them. The smell alone is horribly off-putting, and although I’ve tried classics such as steak and kidney pie, and  liver and onions,  it’s not something that I’m in a hurry to sample again.

 

 

If any of you have any ‘food nasties,’ I’d love to hear about them!

 

 

 

Triple Chocolate Banana Cake Bars

 

I absolutely love the combination of chocolate and banana together. I think it’s a match made in dessert heaven so when I stumbled across this recipe for chocolate and banana cake bars – which contained all three types of chocolate – I knew I had to share it with you.

Guess who’ll be baking away this weekend?

Makes: 16 cake bars

INGREDIENTS:

250g plain flour

130g butter, softened

100g soft brown sugar

3 ripe bananas

2 eggs, beaten

1tsp baking powder

1 tsp vanilla extract

1 tsp bicarbonate of soda

60g dark chocolate

30g white chocolate

30g milk chocolate

45ml milk

METHOD:

  1. Preheat oven to 160ºC.
  2. Butter and line 2 22cm x 24cm cake tins.
  3. In a large bowl cream together the butter and sugar.
  4. Mash bananas.
  5. Add to the butter mixture along with vanilla and eggs.
  6. Sieve flour, baking powder and bicarbonate of soda into the bowl.
  7. Combine well.
  8. Add all the chocolate and milk.
  9. Stir well.
  10. Spoon mixture into tins.
  11. Bake in the middle shelf of oven for about 20mins.
  12. Insert a skewer or knife into the middle of the cake. If it comes out clean it’s ready.
  13. Remove from oven and allow to cool slightly.
  14. Slice into rectangles while in the tin.
  15. Remove from tin and serve.

COOK’S TIP:

  • Instead of making cake bars, this mixture can be used to make muffins. Just substitute cake tins for muffin tray lined with muffin cases.
  • Chocolate can either be broken into chunks or shop bought chocolate chips can also be used.

 

English Lessons

College student blogging

One Natural Energy

Mindfulness, Conscious Living, Traditional Therapies and Healing Products

General Health Magazine

Official General Health Magazine page for women and men! Free advice to become more healthier, smarter, fashionable, confident and successful.

Run for God Blog

Live it, Love it, Teach it

Good Morning Divas

Beauty. Fashion. Lifestyle. Food. Health. Home.

Transhomemaker

Being proud to be a vintage housewife

Anchors & Swallows

Life, Beauty & Vintage Style

An American Vegan in London

Amy Joy Lanou: Vegan Foodie Discoveries while in London on Sabbatical

the good, the fab and the lovely

sit back, relax and enjoy!

Lolsys Library

Fun blogs about the wonderful world of books and learning!

The Godly Chic Diaries

BY GRACE THROUGH FAITH

cookinandshootin

"It's so beautifully arranged on the the plate - you know someone's fingers have been all over it." - Julia Child

Clean, Cheat, Repeat

Eating clean or having a cheat?

Coconut craze

I'm obsessed with coconuts!

taste of colours

everything has got taste

Foood Post

My journal of foood musings and eating memoirs

Life of Bonnie

All the little things that make up my life!

Linda Creation

Food, in the end, in our own tradition, is something holy. It's about sharing, honesty & identity.

Recipes, Recipes, Recipes

My blog about recipes and cooking, topped off with a cup of coffee or tea!

%d bloggers like this: