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Best Food Freebies |
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Looking for a list of healthy food?
The UK government reckons you should eat 5 portions of fruit and vegetables
every day (Yes, every day not every week) A glass of orange juice can
count as one portion. We've listed some healthy foods below. Vegetables
Asparagus - I don't think I've ever tried it... perhaps I should...
Avocado - yummy mashed with a bit of lime juice and served with sticks
of crisp veggies.
Bell peppers - roasted and nice, other wise stir fried.
Broccoli - put it on pizza.
Brussels sprouts - I have to be really in the right frame of mind for
sprouts.
Cabbage - savoy steamed and served as a side veg with a little salt and
pepper.
Cauliflower -
Celery - not keen on this raw but grated up into soups and stews is ok.
Cucumber - yummy. slice, julienne or grate!
Eggplant - Aubergine - ok, very nice with pesto.
Fennel bulb
Garlic - yummy
Green beans - nice with pasta and pesto.
Green peas - frozen are a great standby
Kale
Leeks - steam and mix with mashed potatoes.
Mushrooms,
Mushrooms, Shiitake
Mustard greens
Olives - yummy. Mind you don't eat too many though.
Onions - try red onions for a change, or shallots.
Parsley
Romaine lettuce
Sea vegetables
Spinach - great in currys.
Squash, summer - butternut squash is my fav.
Squash, winter
Swiss chard
Tomato - sliced in sandwiches or chunks in salad.
Root Vegetables
Beets - beetroot - raw & the leaves.
Carrots - grate and add to salad.
Potato, baked, with skin - nice for lunch
Sweet potato, with skin - or peeled and chipped.
Fruits
Apple - hundreds of different types.
Apricot - yummy fresh or dried.
Banana - Great to eat but hard to keep.
Blueberries -
Cantaloupe melon - nice
Cranberries - try the juice.
Fig - fresh is wierd but nice,
Grapefruit - NO SUGAR!
Grapes - good for a snack.
Kiwi fruit - tasty
Lemon and Limes - essential in the kitchen for so many things
Oranges - from easy peel to huge juicy oranges.
Papaya
Pears - tasty when ripe.
Pineapple - better fresh, but canned is ok
Plums - yummy but short season
Prunes -
Raisins - good for store cupboard and snacks.
Raspberries - can buy them frozen
Strawberries - so so nice when they're ripe. Search out a pick your
own.
Watermelon - juicy!
Ways of increasing the amount of fresh veg and fruit you eat
- serve orange juice with breakfast
- try fresh fruit for
breakfast - a grapefruit is very 70's but a bowl of strawberrys
and other berries with museli is very nice.
- try fruit in jelly for dessert - 2 satsumas, plums or apricots
;1 cupful of grapes, cherries or berries ; 1 banana ; 2-3 tablespoons of fruit
salad ; 2-3 tablespoons of tinned peaches, pineapple or other tinned fruit
each count as one portion.
- raw veggies in sticks are a good after school snack, as is dried
fruit.
- A portion is about 80 grams of fruit or vegetables – try
weighing out some fruit (without the bits you don't eat like the
stone etc) to get an idea of what a portion looks like.
- potatoes don't count and neither do yams, cassava and plantain
when they are eaten as a starchy food.
- beans or pulses can count as a portion (About 3 tablespoon fulls
is one portion) - easy to add into a salad, or a main meal.
- Keep the fruit bowl well stocked with different fruit
- try a smoothie - milk, yoghurt, ice and fruit - bananas are good,
peaches and strawberrys nice. But experiment.
- Mashed carrot and swede is yummy with black pepper.
- Coleslaw - cabbage and carrots and onion - beware of high cal dressings
though...
Other foods to look at:::
Beans & Legumes
Black eyed beans - can make a nice curry with these, or sweet and sour
beans
Dried peas
Kidney beans - canned are handy.
Lentils - many types from puy to red
Lima beans
Miso
Navy beans
Pinto beans
Soybeans
Tempeh
Tofu
Nuts & Seeds
Almonds
Cashews
Flaxseeds
Olive oil
Peanuts, roasted
Pumpkin seeds
Sesame seeds
Sunflower seeds
Walnuts
Grains
Barley
Buckwheat
Corn, yellow
Millet
Oats
Quinoa
Rice, brown
Rye
Spelt
Wheat
Spices & Herbs
Basil
Black pepper
Cayenne pepper
Chili Pepper, Red, dried
Cinnamon, ground
Cloves
Coriander seeds
Cumin seeds
Dill weed, dried
Ginger
Mustard seeds
Oregano
Peppermint leaves, fresh
Rosemary
Sage
Thyme, ground
Turmeric, ground
Natural Sweeteners
Blackstrap molasses
Cane juice
Honey
Maple syrup
Other
Soy sauce (tamari)
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