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How do you incorporate vegetables into your diet?

How do you incorporate vegetables into your diet?

How do you incorporate vegetables into your diet?

Is it a token effort placed in a corner or a side of your plate?

I don’t want to convert people to any specific diet but I am here to give you vital information and ideas to improve your health. I hope to get you thinking and planning ways to incorporate more whole plant based foods in your diet.

I want you to feel good about what you eat and enjoy the benefits of healthy eating. Remember; always respect those that choose to eat differently to you as we are all on our own paths. But I do want you to take charge of your health and leave the fear of being judged behind you.

Experts suggest that the optimal diet would consist of at least 80% of calories should come from whole plant based foods in particular leafy greens, legumes and fresh fruit. This will provide you with maximum protection against disease and help you to enjoy a vibrant life.

You’re probably thinking “I am never going to enjoy eating like this”. Never fear your taste buds will change and the cravings for salt, fat and sugar will subside. Most health problems we experience are food driven. We are eating too much of all the wrong things.

So…..what should we be eating?

Well your Mum was right when she said “eat more fruit and vegies”. We need to push to consume more whole plant based foods- not necessarily be “vegetarian” or “vegan” (Hicks, J.M & Hicks, J.S Healthy Eating Healthy World). Many diseases such as cardiovascular disease, diabetes, obesity and many more can not only be prevented but in many cases reversed with the right diet of wholefoods in particular plant based foods.

This information is interesting but how can we put it into practice?

Here are some of my favourite ways to nourish my body and really enjoy delicious fruit and vegies.

OatsBlog - Breakfast Oats

  • ½ Cup oats (rolled/ steel cut or flaked quinoa)
  • 1 carrot (grated)
  • ½ tsp nutmeg
  • ½ tsp ginger
  • 1 tsp cinnamon
  • 1 medjool date (chopped)

Cook on the stove with water and serve with almond or coconut milk




Green smoothie

Vegie Smoothies/ Vegie Juice

1 large handful of kale

½ large frozen banana

1 apple

½ tsp spirulina

500ml water


Thinks scrumptious salads:

  1. Start with your base (leafy greens)
  2. Add more vegies (tomato, capsicum, carrot etc)
  3. Add some legumes (chickpeas, lentils etc)
  4. Enjoy some healthy fat (avocado, tahini, nuts, seeds)
  5. Squeeze in some acid (lemon, lime, apple cider vinegar)


·         Stirfrys

·         Curries

·         Stews

·         Soups

·         Add some whole grains: Brown rice, quinoa, barley, millet




Remember no one is perfect but we can all make conscious decisions to affect our health in the most positive way.

Hippocrates was right when he said “Let food by thy medicine and medicine be thy food”.

Don’t forget to show me your ideas and #poweredbyvegies

I am here to support you on your journey and will answer any questions to help you enjoy more whole plant based foods

Love and good health