Meet the Other Phone. Flexible and made to last.

Meet the Other Phone.
Flexible and made to last.

Buy now

Please or to access all these features

Chat

Join the discussion and chat with other Mumsnetters about everyday life, relationships and parenting.

Eating our 10-a-day thread

981 replies

Breathmiller · 30/07/2021 10:37

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?

OP posts:
Thread gallery
21
CardiganOfDoom · 04/08/2021 11:00

Thanks for the responses - I'm going to carry on 30-ing then, but hope I can stick around - I'm loving this thread.

The recipe below from St. Delia is probably the one I've had in my collection the longest, because it's so good for summer barbecues, as a one dish side that includes carbs and lots of lovely veg. Just add lamb / halloumi / cauliflower steaks as appropriate!

Roasted Vegetable Couscous Salad with Harissa-style Dressing

★★★★★
Sides: carby, Middle East
Servings: 4 as a main course or 8 as a starter
Source: Deliaonline.com

INGREDIENTS

1 small aubergine
2 medium courgettes
1 lb (450 g) cherry tomatoes, skinned
1 small red pepper, de-seeded and cut into 1 inch (2.5 cm) squares
1 small bulb fennel, chopped
1 large onion, sliced and cut into 1 inch (2.5 cm) squares
2 fat cloves garlic, crushed
2 tablespoons fresh basil leaves, torn so that they stay quite visible
3 tablespoons extra virgin olive oil
2 oz (50 g) pitted black olives, chopped
1 heaped tablespoon capers, drained
salt and freshly milled black pepper
275 g medium couscous
500 ml vegetable stock
110 g firm goats' cheese
salt and freshly milled black pepper
1 x 3 oz (75 g) packet mixed salad leaves (such as lettuce, coriander leaves, flat-leaf parsley, rocket)
110 ml extra virgin olive oil
1 rounded teaspoon cayenne pepper
2 level tablespoons ground cumin
2 heaped tablespoons tomato purée
4 tablespoons lime juice (about 2 limes)
1 level tablespoon black onion seeds

DIRECTIONS

First prepare the roasted vegetables: prepare the aubergine and courgettes ahead of time by cutting them into 1 inch (2.5 cm) dice, leaving the skins on. Then toss the dice in a level dessertspoon of salt and pack them into a colander with a plate on top and a heavy weight on top of the plate.

Leave them on one side for an hour so that some of the bitter juices drain out. After that, squeeze out any juices left, and dry the dice thoroughly in a clean cloth.

Preheat the oven to 240°C

Now arrange the aubergine, courgettes, tomatoes, pepper, fennel and onion in the roasting tin, sprinkle with the crushed garlic, basil and olive oil, toss everything around in the oil to get a good coating and season with salt and pepper. Place the tin on the highest shelf of the oven for 30-40 minutes or until the vegetables are toasted brown at the edges. When the vegetables are done, remove them from the oven and stir in the chopped olives and the capers then remove them to a plate to cool.

When you're ready to assemble the salad, first place the couscous in a large, heatproof bowl, then pour the boiling stock over it, add some salt and pepper, stir it with a fork, then leave on one side for 5 minutes, by which time it will have absorbed all the stock and softened.

Meanwhile cut the cheese into sugar cube-sized pieces. Make up the dressing by whisking all the ingredients together in a bowl, then pour into a serving jug.

To serve the salad, place the couscous in a large, wide salad bowl and gently fork in the cubes of cheese along with the roasted vegetables. Next arrange the salad leaves on top and, just before serving, drizzle a little of the dressing over the top followed by a sprinkling of onion seeds and hand the rest of the dressing around separately.

Breathmiller · 04/08/2021 13:30

That sounds delicious cardiganofdoom

I love all the ingredients and flavours and can easily swap out/omit the non vegan and gluten bits.

OP posts:
rosesarered321 · 04/08/2021 17:20

Well this is my first day so I haven't done a shop yet but today I will eat

Avocado
Aubergine
Mushrooms
Broccolli
Courgettes

I've got a delivery booked for Friday so this will improve!

Interested in this thread?

Then you might like threads about this subject:

Amdone123 · 04/08/2021 17:51

Evening all. Well, I did a small shop, just enough for a few days as I can only carry so much. Plan for tomorrow ;
B - my usual oat pancakes but with a fruit salad ( strawberries, banana, etc)
L - pasta salad ( half my usual serving of pasta) ; salad of rocket, spinach, toms, cucumber, onion. Homemade coleslaw ( carrots, red cabbage, onion)
T - mushroom and avocado wraps. Homemade coleslaw, as above.
Snacks - fruit, probably strawberries and satsumas. Carrot sticks.

Am I on the right track ?
I thought I might struggle to get 10 in, but that looks easy enough.

picklemewalnuts · 04/08/2021 19:20

@Breathmiller well done on your packed veg today!
Funny you mention the 'output' issue! I was thinking of that this morning. It's definitely helpful! Smooths things along, I think. If anyone is still struggling, kiwi fruit with the skin still on, chopped into yogurt if you find it easier.

Today I have had
Mushrooms
Cherry Toms for breakfast

Frozen mixed veg
Tinned peas
Onions for dinner

Two apples

I'll have kiwi later.

I'm in my mums hands at the moment which makes it hard. That's why I had frozen mixed veg and tinned peas! So it will be fruit whenever I can.

RhonaRed · 04/08/2021 19:20

I've reached the point where we have a little too much in the house!

My DH bought the world's biggest head of broccoli at the weekend and I've ended up chopping& freezing some tonight for a future soup.

I'm trying to get family to help me finish the canteloupe melon as well. It definitely puts me off getting it again, although I enjoy it.

Today's tally:
Mixed leaves and beetroot with my cold boiled egg and toast for breakfast. Lots of mayo needed to help it along. But hey it was quick and I guess 1 portion

Snacks : Melon, satsuma. 2 portions.

Dinner: Cannellini beans with onion, mushroom and lots of herbs. 1+ portion
Broccoli, carrot- 2 portions
Green salad and tomatoes- 1 portion

A good seven portions despite the empty space where my veg-free lunch occurred.

I think I need to take inspiration from the massive salad thread.😄

gogohm · 04/08/2021 19:23

I try but struggle to get past 5 on a week day because I simply don't get enough in during the day. Yogurt and fruit helps but I read only two portions can be fruit

Wildernesstips · 04/08/2021 19:50

Only 5 today:
Avocado on toast
Apple with lunch
Salad leaves with paella
Orange & carrot juice
Cherries

elp30 · 04/08/2021 20:10

I love threads like this, OP.

I turned 51 last week and I made the decision to eat better.

This thread is right up my alley!

For breakfast I cooked and ate what some people in my city, I live in Texas, would call a sausage scramble. It consisted of jalapeño sausage, small purple and red potatoes (it's what I had), onions, mushrooms, multi-colored peppers and spinach and topped with fresh tomatoes and a very large dollop of homemade chimichurri sauce (consists of onions/garlic and parsley). I actually portioned out 80g of each of the vegetables (I only used half of the spinach) and it was pretty hefty but very good.

I did also have a portion of fresh cherries as a sweet snack.

I'm in the middle of making lunch. I am having Hatch green chile corn tortilla enchiladas that will be filled with roasted corn and Mexican squash and onions and topped with shredded cheese and baked in the oven. I'm accompanying that with a bowl of spicy charro beans. It's essentially saucy pinto beans cooked with tomato and chiles.

My husband requested a Caesar salad wrap with chicken. I'll be using up the second half of my spinach from this morning in my wrap and I'll add 1/2 an avocado.

That should put me up to 10.
Happy Eating, y'all 🤠

picklemewalnuts · 04/08/2021 20:50

Man, that sounds good!

TheNarwhalBalloon · 04/08/2021 21:16

Evening all. I had an f and v packed day and feel confident I got to 10!

B: yogurt and seeds with strawberries, apple and blueberries (2 portions)
L: salad leaves with beetroot, hummus, black beans, mango, grapes, tomatoes. Does hummus count or is it too processed? I weighed it all and it was 4 portions.
D: broccoli, cauli, leek, carrot and chickpea soup (at least 2)

Reading about everyone's gorgeous meals is making me hungry again...

TheNarwhalBalloon · 04/08/2021 21:18

Oh darn it just realised I can't add up Grin
In my defence ds3 woke me at 6.15 am so I'm a bit jaded.
Anyway, I had at least 8 portions and I'll work on getting to 10!

RhonaRed · 04/08/2021 21:31

I sure hummus counts: it's just blitzed and still has its fibre.
Was disappointed that tofu didn't count after I'd had it stir fried yesterday!

Love reading all the posters ideas here. Thanks!

EssexLioness · 04/08/2021 21:49

Great idea for a thread. Can I join too please? I am vegan too and cook from fresh but only get my 5 a day usually. I have just been diagnosed as going through the menopause at the age of 43. I feel so ill and old and miserable all the time and am really focusing on improving my health through lifestyle choices so this would be perfect

Breathmiller · 04/08/2021 22:07

I think I need to take inspiration from the massive salad thread.😄

I know!! I've often looked at my plate and thought "its a massive mumsnet salad!" Grin

elp30 that does sound sooo good.

Welcome all the newbies. Loving hearing all the inspiration.

I made it to 10 on a 12 hour shift so I'm quite chuffed. Didn't ever feel like I was overly hungry either. I need a bit of energy for my work but what I had kept me through.

I might struggle tonight though as my veg shop supplies are thin on the ground now.

  1. Avocado
  2. Plum tomato
  3. Beetroot
  4. Cucumber
  5. Banana
  6. Raspberries
  7. Blueberries
  8. Red pepper
  9. Melon
10. Chickpeas (h/m houmous)

So a bit fruit heavy but that's okay for today.

I might need to nip out to the supermarket tomorrow for lunch. I'll have a browse at the veg and fruit aisle.

OP posts:
PartTimeDomesticGoddess · 04/08/2021 22:15

I'd love to join too please? I'm a regular 7 I would say, but IF once or twice a week I rarely get above 5.
Today has been a good day, coming in at 9 full portions

Smoothie (frozen banana, nectarine)
Avocado
Cherries
Pineapple
Chickpeas
Red onion
Cauliflower
Sweet potato
Tomato

Breathmiller · 05/08/2021 07:54

Welcomd parttime
You've reminded me I have some frozen mango I can make a smoothie with.

OP posts:
RhonaRed · 05/08/2021 13:14

Last night's leftovers rescued my brunch today.
Herby Beans, broccoli, mixed leaves, tomatoes, with new potatoes, ham, pumpkin seeds and dressing. A very easy meal and with 2 veg portions.

Snacks:
melon, some redcurrants with a slice of cheesecake, carrot- 2 portions.
Dinner:
I expect will have onion, mushroom, courgette, , carrot, radish, tomato, I will add in some frozen veg too to bulk it out: spinach and green beans.

I will aim for a "massive salad" effect!

Postdatedpandemic · 05/08/2021 19:08

Yesterday went a bit pear shape as I went out to dinner.
Dried fruit (1)
salad (1)
hummus (1)
coleslaw (1)
fruity jelly (1)
Total 5
Then there were the burgers and buns and jacket potato and crackers and...

Rather a bloated night

Today green bean and hummus bun (2)
lentil chilli (4) I had the scales out and now know that my medium serving spoon holds 80g of veg stew type stuff.
Total (6)

Green beans almost al la grecque
fry an onion and pepper until caramelised, deglaze with some dry sherry and a splash of water. Bung a whole bag of green beans in and boil hard for about 2 mins. Take the beans out with tongs and reduce dressing to rather sticky. Remember seasoning.
Hot, cold or warm works well.

Back to frittata for breakfast tomorrow.

Wildernesstips · 05/08/2021 21:41

Nutracheck says I managed 8.4 in terms of weight but variety only 6:
Plums
Cannellini beans
Tomatoes
Patty pan squash
Red onion
Then lots of the same as above (Toms, onion) plus peppers in a fish stew -yum.

I have an afternoon tea booked for tomorrow so will try to make breakfast and dinner fruit or veg based.

Breathmiller · 05/08/2021 21:42

That green bean dish sounds so good. I'm trying to find ideas that use different veg next week. Dh makes an amazing green bean and pomegranate salad which I've had an inkling for. (Did you balance the green beans on a spoon? 😄)

I have a family birthday weekend so I can imagine Sunday might be a challenge. I get how this ends up being a healthy way of living because I genuinely have no space for anything else. I am so stuffed today. In fact a little over full. But apart from oat milk and a spoon of peanut butter in my smoothie and a weighed out portion of pasta with the veg sauce for dinner, I haven't had anything else other than fruit or veg.

Which is obviously great, and it's been my aim but the days that there is a birthday then I would like to enjoy a piece of cake or some other treat so something has to give. And, being honest, its likely to be the carrots that go and not the cake. 😄

But surely that's all part of a healthy attitude to food? Mostly filling up on the good stuff but now and again enjoying a treat.

Here is my list for today...

  1. Smoothie (avocado, mango, spinach, oat milk, peanut butter)
  2. Tomatoes
  3. Chickpeas (h/m houmous)
  4. Red pepper
  5. Raisins
  6. Banana
  7. Broccoli (soup)
  8. Aubergine (had slightly spiced,
cooked slices of this on top of my pasta- it was really good)
  1. Spinach (loooads of spinach)
10. Onion

Extra smaller portions
Some olives (but not 30)
Garlic
Tomato puree

I've also saved loads of money this week. I spent £28 at the veg shop last Saturday. And it has gone so much further than Id normally get out of £28's worth of food. I obviously had other things in like pasta and chickpeas, peanut butter and tins of tomatoes but the bulk of my meals have been from that shop. And no waste. Everything has been eaten. I just have an avocado, a couple of bananas, and half an aubergine left.

OP posts:
PartTimeDomesticGoddess · 05/08/2021 21:44

@RhonaRed I love leftovers for breakfast
@Postdatedpandemic those green beans sound great

The salad at lunchtime was not necessarily what I fancied, more what needed to be eaten. Think unintentional massive salad 😂
I think I managed my ten

Nectarine
Kiwi
Pineapple
Lettuce
Cucumber
Tomatoes
Radishes
Chickpeas
Avocado
Spinach

TheNarwhalBalloon · 05/08/2021 22:06

Evening everyone... Breathmiller I like a lot of treats so I try to exercise a lot which makes room in my diet for cake Grin. I agree otherwise there can be not much space left.

B: yogurt, seeds, strawberries, apple, grapes (2)
L: bean salad with peppers and sweetcorn (3)
D: tofu, cauliflower hash browns, broccoli, carrots, peas (3)
Snacks: - - cherry Bakewell - - We won't mention that but I did also have a BIG plate of raw veg to snack on, carrot, cucumber, sugar snaps, pepper and celery - 4 portions worth

picklemewalnuts · 05/08/2021 22:48

Today did not go well, from a veg perspective. I've had two or three apples, and a lunch including tenderstem broccoli and asparagus, but that's about it.

Breathmiller · 06/08/2021 13:21

Thatsquote good for a bad veg day id say.

I haven't stopped and have had the sum total of a cup of coffee.
Just about to meet family for a birthday coffee. Can't see much veg happening then.

And then dh and I are going for dinner.

So, today may be a sad veg day. I will try at dinner though.

OP posts: