Eating our 10-a-day thread

[Breathmiller]

I would like to try to start a project of getting my 10-a-day of fruit and veg in every day.

Anyone fancy joining me? I find groups on here of support so useful.

I know lentils and beans and chickpeas are part of it too so I will up them. I'm vegan so I'm hoping that should make things easier as I eat lentils as part of my diet anyway.

This thread is for everyone who would like to focus on 'eating the rainbow' as part of a healthy lifestyle.

Or anyone who does this already who has any hints and tips?

Can you share your recipe?

Yes of course.
I just kind of threw it together about 25 years ago and it's become a favourite with everyone.

1. Courgettes - cut in half then in half lengthways. Scoop out the flesh so you are left with little boats. 4 per Courgette.

Lightly parboil them in boiling water. And arrange in the bottom of an ovenproof dish.

1. Make the tomato filling-

Suate the onions, garlic, the chopped flesh of the Courgette and plum tomatoes (i used fresh as I had them but usually use tinned) Add in whatever you have for flavour. I added vegemite, loads of fresh basil, salt and pepper and tomato puree. Cook down for a bit. Add it into your Courgette boats. It can overspill.

1. White or cheese sauce.

Make a bechamel sauce (mine was made with Soya milk and Engivita - you can add cheese here if you like.) Cover the stuffed courgettes with plenty sauce. Then cover in cheese, i used a vegan melting cheese.

Cook in the oven for a bit. I out it on low then went out for about an hour. Then whacked it up while I cooked the brown rice.
But, I'm pretty sure I've done it for as little as 40 minutes before.

We have it with the brown rice, a big spinach salad and plenty of pepper.

Can I join? Our eating habits have got so bad over lockdown!

DC is terrible for veg but loves fruit. Would like to get their diet better too and think this will help

Will start tomorrow ☺️

Sounds tasty, thank you!

I’m with you breathmiller, I feel so full of the good stuff that I don’t have room for so much of the not so good. Win-win.

I know it’s no good for you, as you are vegan, but I used to stuff courgette with Boursin - very easy and tasty.

Forgot to say thanks for explaining the Carlin peas Rhondared, they sound comforting.

Ooh thanks wilderness there are a few vegan alternatives to boursin. I'll give it a go.

I made it to my 10. I got the munchies while watching telly so instead of reaching for crisps or chocolate or bread like I'd normally do, i had some sultanas then some peas.

Welcome superjack any step in the right direction is good.

Today I had -

Raspberries and grapes (1)
Pear (2)
Cucumber (3)
Avocado (4)
Beetroot (5)
Leeks (6)
Peas (7)

So getting closer!

Hello, I’d like to join too if I may! My offering is this website, she is a nutritionist and her recipes are amazing. I have seen her get hardened Glasgow builder types waxing lyrical about her bean water mayonnaise!
Just a thought in case the recipes are useful to anyone.
kelliesfoodtoglow.com/recipe-index/

And someone mentioned artichokes and someone else mentioned spinach. theses are amazing but I m aware this isn’t a recipe thread! Just inspired by breathmiller courgettes. kelliesfoodtoglow.com/2016/05/03/artichoke-spinach-polpette-with-easy-marinara-sauce-recipe-eating-venice/

B: smoothie with spinach, pineapple and apple
L: salad leaves with hummus, avo, toms and grapes
D: went out to eat and roasted courgette, aubergine, onions and peppers with crushed chickpeas on rye bread. Wow, it was nice.
I don't know how many portions but i think at least 9. I'll get back on the weighing tomorrow!

In 2 meals today (I miss breakfast as I do IF) I’ve had:
Spinach
Watercress
Lettuce
Tomatoes
Corn on the cob
Sweet potatoes
Green beans
Coleslaw

Didn't manage to get any leafy greens in today. Will need to work out something easy which fits with a late shift at work.
Did have:

1. Mushrooms
2. Tomatoes
3. Chickpeas

1. Watermelon
2. Cherries
3. Blueberries
4. Banana

Yes, work patterns will be harder to navigate round.

I'm in my workplace today and tomorrow for 11 hours and 12 hours. I do have pockets of time in between clients but just wondering how to manage it. It may be more fruit heavy these days.

Would salad type veggies work breathmiller rather than going too fruit heavy? Or several lunch tubs that you can have throughout the day rather than one lunch?
I’ve been rubbish with veg last couple of days as on hols and it’s rather seafood heavy with a side salad type of thing. Plus diving last few days 9 til 2.30pm solid and then ravenous so hitting the restaurants rather than own food. DH doing supermarket shop for BBQs but he’s pretty rubbish at choosing anything other than peppers & courgettes. Albeit I am having lots of mixed salads whenever I can. DH bbq’d some watermelon last night and it was lovely chopped up in a green salad with a splash of balsamic.
Your courgette bake sounds yummy breathmiller and definitely something I’ll make when back home.

Thanks for all the lovely links - I've ordered the James Wong book. Can I add this to the books recommendations? It's all about side dishes, so often I will start there and then add the meat I think goes with it, rather than the other way round. Some really interesting and flavourful dishes which I've made over and over. Great for healthy barbecues too - though like a PP I tend to aim for Middle Eastern there. (Persiana is my recipe book recommendation there.)

https://www.amazon.co.uk/Side-sourcebook-inspiring-side-dishes/dp/140887315X/ref=sr11_3?dchild=1&keywords=Sides+book&qid=1628060323&sr=8-3

Can I ask a question? Does it really have to be 10 a day, or is the 30 a week (which I'm doing) just as valid? For example, you could eat the same 10 per day, so at the end of the week, you'd have less variety than if you'd aimed for the 30. And eating 30 a week means that you get larger portions of one particular thing per day, so your meals can be more focussed, if you see what I mean? Also I find it easier to manage veg stocks in the fridge - less waste / things going off.

Loads of great recipe suggestions. Keep 'em coming.

I just raided the fridge and put together a sectioned tub of veggies to munch on all day. And I had veg for breakfast which was surprisingly delicious and fresh.

Breakfast

1. Avocado (lemon juice)
2. Sliced huge plum tomatoe

Lunch box

1. Red pepper
2. Beetroot
3. Raspberries
4. Blueberries
5. Banana
6. Cucumber

Plan for dinner later

1. Spinach

10. Chickpeas (h/m houmuss)

Extras
Date
Onion
Potatoes (they don't count do they?)

I'm quite chuffed as I had been feeling like it was a challenge to pull something together today.

Love that you are diving stayingvigilant

Happy rainbow eating everyone.

I struggle with 5! Often buy fruit then it just rots in the fridge. We went on a picnic the other day & I packed strawberries & grapes but they stayed in the cool bag. I do like veg but don’t tend to vary much away from peas, broccoli & carrots. Not even making salads these days. Will try to rise to the challenge!

@CardiganOfDoom honestly I think "don't let the perfect be the enemy of the good" is appropriate here.

These recommendations on variety every day don't work so well in real life imo.

I also firmly believe potatoes need to be rehabilitated🥔! They have vitamin C and potassium, I'd much rather my kids had then than pasta.

don't let the perfect be the enemy of the good" is appropriate here.

Yes, this. I do the same with housework, i feel defeated because i might not do it perfectly. But done is better than nothing. I'm much more likely to do it if I don't feel the pressure of doing it perfectly.

I've had the same thoughts on this. Okay, some days will be more veg heavy, some fruit. Some days I will reach my 10 and others will be less. But the intention is there and it is helping me. As is all your posts. I'm so glad I started this thread, it really helps me focus on it in a positive way.

No judgement on anyone doing it better or worse, just a bit of cheerleading on eating a bit healthier. Even if you add one or two more a day that's a great step in the right direction i think.

And, yes!! Free the potato!! Mostly because I have a veggie patch fill of the things at the moment. Straight from the garden to my plate. They have to be packed full of goodness.

I see no reason the 80g of potato can't be counted as one of your 10 a day.

Well I'm in, I probably eat 800 gms of veg a day but not the variety.

I looked up why potatoes arent part of it. Apparently it's because of the starch content.
Plaintin isn't either.

I'll keep enjoying my tatties though and not add them in to my 10 a day.

I promise this isn't a long winded way to talk about this, I am neither Gillian McKeith nor the poo troll.
But since we have been telling about what we are putting in our bodies, is anyone else finding that ..ahem..things are flowing more smoothly?

Morning all. I love this thread. There are some brilliant ideas and I love the different approach regarding healthy eating/ dieting, etc.
I eat quite healthily but the minute I mention diet ( in my head), the rebel in me appears and I go the opposite way. But doing it this way seems less inhibiting - so, you're not missing out but as a pp said, you can experiment and give your taste buds a l'il journey !
I'm not a lover of fruit. I find it really boring but am going to buy some different fruits ( I did a lesson with my 5 year old grandaughter during Lockdown on different fruits and it was great fun). Veg and salad no problem. I could eat spinach, kale, rocket etc for breakfast!
I'm off work tomorrow for 5 days so I'll start my 10 a day then.
Have a great day everyone, and thanks op for a great inspirational thread. ( I'm glad you're feeling lighter....😃)

@AtleastitsnotMonday

I’ve been even doing this for a while. The easiest way is to make vegthe main part of your meal rather than a side. Stir fry, veg curries, veg chillies, veg casseroles, stuffed veg etc. Then a salad for lunch. I’m not a breakfast person but try to get two in there when I can. Usually grilled tomatoes and mushroom or spinach. Or melon and grapes. If you have a veg snack like crudités if you make a salsa or other veg dip you can get another half (or whole if you have a lot!) portion there.

May i also join?

I love this post ^^ and plan to make it my model.