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five-a-day

If you're looking to make some changes to your diet this year – we have the ultimate wellness tip for you. 

Everyone knows that home-made, vitamin rich smoothies are a clean and delicious health food, and the benefits of upping your fruit and veggie intake are numerous. 

Enriched with phytonutrients, antioxidants and fibre, fruit and veg is the food group we know we should be consuming en masse, but swallowing down another salad sometimes seems seriously unappetising. 

Here's where the handiness of smoothies comes in, as you can squeeze in a few of your five a day in one sitting 

From being associated with lower risk of heart disease to helping minimise body inflammation and clearing skin, incorporating a smoothie into your morning routine can be seriously beneficial. 

If you hate the taste of vegetables, adding natural flavours like honey, coconut milk and orange juice to the mix can add a harmonious sweetness to veggie-heavy smoothies, while fruity recipes need no further sweetening. 

Here are a few simple recipes to get you started:

The Anti-Inflammatory Smoothie:

The Blueberry-beautiful Antioxidant Smoothie:

The Acne-clearing Green Smoothie

The Five-Portions-Of-Fruit-And-Veg Smoothie:

 

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Getting our five-a-day isn’t always easy and it’s even better to get even MORE than just five portions of fruit and veg a day – but how?

Here are some super simple ways you can fill your everyday diet with lots of fruit and veggies which are perfect for keeping your skin, body and mental health in peak condition.

Breakfast
Many people love having fruit for breakfast – in smoothies, on toast or stirred into their porridge. If you’re not one of these people then you need to be!

Porridge: Top your porridge with a whole chopped banana or some fresh berries and grated apple.

Toast: Skip the butter and grab some nut butter topped with chopped banana on toast. Perfect energy release for the long wait to lunch!

Smoothies: If you’re used to having primarily fruit in your smoothies then why not add some veg to up your intake? Kale, spinach, celery, cucumber and carrot all work really well in juices and smoothies.

Lunch
Everyone waits all morning in work and college for lunchtime – so make it a good (and healthy!) one.

Wraps: If you love a wrap for lunch, why not pack a salad and add the salad into the wrap yourself. Rather than filling up the entire wrap, fill half first and then the when you’re finished the other half. This will ensure you will fill up on the good veggies rather than the wrap.

Soup: This is a healthy option but sometimes soup that you buy in shops can be loaded with salt and often cream. Soup is incredibly easy to make in bulk and freezes very well. Make some soup loaded with veggies and place in individual lunchboxes in the freezer.

Sandwich: The best way to increase your intake of veggies in your lunchtime sandwich is to take out the majority of other things such as cheese. Half the cheese you would normally ask for and instead opt for extra lettuce, cucumber or tomato.

Dinner
It’s important at dinner that the biggest portion of your plate is taken up by vegetables, the other half divided into proteins and grains. Here is how to incorporate more fruit and veggies into dinnertime.

Spaghetti Bolognese: Cut your beef down and bulk up your Bolognese sauce with grated carrot, courgette and chopped spinach.

Curry: Sweet tastes always match perfectly with curry so accompany your dinner with mango rice – simply dice an entire mango into your rice. So easy!

Pizza: Frozen, homemade or delivery, it’s so easy to add more fruit and veg onto your pizza – mushrooms, pineapple, peppers, tomatoes, broccoli, courgette…the list goes on. 

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