Fruit & Veg record - anybody care to join?

[Shoeshelpplease]

I have recently read How Not to Die (well, on Audible actually) and its absolutely fascinating. All the different benefits different veg have and the different benefits each has depending on raw v cooked.

It advocates a plant based diet, but that wont happen for me. I am however committed to reducing meat and increasing the amount of veg (mainly) and fruit in my diet.

Would anybody be interest in joining in recording the different veg they have managed to achieve each day and in what ways? I'm talking pretty hard core here - aiming for 9 a day with a big variety.

I'd find it really interesting to see how others are achieving it.

This sounds great id like ti join you. Im trying to focus on being healthy rather than dieting and upping fruit and veg will hopefullt crowd out my obsession with junk.
Today's plan
B: Tomato with eggs
L: Aubergine stew
D: cauli rice plus green veg w chicken
S: apple, cherries in fro-yo

Thats only 6...huh...

So sorry for those of us feeling unwell (oh the irony of it all, with all these healthy veg we're downing!). Hope you have a better week.

Yesterday:

B: Greek yoghurt, strawberries, grapefruit, blueberries (3)
L: None again! Was out ...
D: Lovely barbecue, with squid, lamb shish kebab and marinated chicken thighs, plus a broccoli and asparagus dish with hazelnuts and manchego (2), tomato salad, with spring onions and lots of herbs (3), home-made slaw (let's say 4) and home-made tzatziki (1 for the cucumber), plus a pear (1). That sounds like I ate a mountain of food but it was quite a small portion of each! So 14 for yesterday.

B: Stewed rhubarb and porridge (1)
L: Poached egg on bagel with chives and tomatoes, watermelon (3)
D: Crispy duck with special rice (carrots, onions, peas, cashews) salad leaves and cucumber (5)

Variety: 9
Portions: 6

Shoes - hope you like the book, I have ordered how not to die as on offer on amazon. I was tempted by the cookbook in Tesco but the reviews on amazon aren't great.

Hi lasttime! Crowding out the junk - it kind of works doesn't it. I haven't had a perfect day but it does seem as though upping the veg has made me less snacky.

BF - smoothie - it was revolting. I used livfit vegetable/ protein supplement - I cant find it online to link. Some greens, coconut milk and a splash of cherry active. I was still hungry so had a latte when out (1)
L: Mexican chicken, avocado, florette superfood leaves, mushrooms (3)
D: This was weird and flavours didn't go that well - shredded raw chicory (prefer it cooked it was really bitter!) mixed into beetroot, quinoa humous from Tesco, lamb, cucumber and tomato (3) so 7ish although the quantities weren't huge.

So nice reading what everyone has!

Gosh im both impressed and intimidated by your fruit and veg.
Today
B: banana
L: chicken with cauli rice, red pepper, apple
D: pork salad - lettuce cucumber
S: smoothie with kale apple, frozen cherries.

On the nutrition front- I've been roasting a mix of veg and having on the day but are the leftovers void of nutrients the following day?

Today:
breakfast: 2 slices watermelon (2?)
lunch: avocado, lettuce, tomatoes, baby gherkins (do they count?) 3/4
dinner: salad of carrot rapee, baby spinach, watercress, cucumber;
roast red onion, red pepper, baby tomatoes, olives and garlic cloves in passata 8

total 12-14 depending on how you count them.

@mikado there must be some nutrients in leftover veg.

B: Toast (0)
L: Hummus, red cabbage and carrot sandwich, grapes and apple (5)
D: Italian meatballs with sauce made from tomatoes, courgette, basil, carrots and red onion with pitta (4) - this was delicious from the Healthy Food guide mag

Variety: 9
Portions: 7

BF: egg with some coconut milk added scrambled with most of a courgette and some paprika, sounds disgusting and was reliably told it smelled like wet dog but it was fine! more chicory in beetroot houmous. 2-3

Lunch - pret vegan veggie box - not sure how many portions but 2 seems a good bet. Lots of variety of veg though,

Dinner - mushrooms fried with garlic, tipped in some steamed kale and asparagus and olive oil when mushrooms were cooked, this was surprisingly nice. 3.

Had coconut milk in tea and coffee at home (not at work), quite like it.

This is such a turn around to how I was eating last week - fingers crossed it sticks.

Re roasted veg (well this is for peppers) according to James Wong roasted peppers are better than raw and baking is one of the best methods as it concentrates the phyto nutrients. This isn't exactly answering the leftovers question but still promising!

Yumy, that's incredible if you were eating little veg previously to how you are doing now.

Leftover veg is great. Maybe not as super nutritious as newly cooked, who knows, but still very nutritious.

I regularly roast plenty and add cold to salads for days after. Some veg is nicer left to sit. Especially if roasted in a marinade.

Sorry I haven't posted for the last few days, it's been very hectic and I now don't check my phone, laptop etc in the evening, so any posting has to be done in the day. I attended a lecture on sleeping which highlighted our relatively new (since smart phones became common) lack of ability to get our proper sleep requirement and the effect it is having on out health.

I am doing a thirty six hour fast so won't be eating today. This will be my first of this length and I have chosen today as I have two yoga classes this morning plus work this afternoon so i shall be kept busy.

My chicory root powder has arrived and my sprouts are doing incredibly well. Hope everyone has a great day.

I read that carrots and tomatoes are better for us cooked than raw. Good luck with your fast @Shoes.

Yes, good luck shoes - that's really impressive.

Yesterday for me was:

B: the usual Greek yoghurt + blueberries, strawberries and blackberries (3)
L: a salad plate with lots of bits from the fridge - tuna & chickpea salad, spinach, tomato, baby cucumbers, yellow pepper, grated carrot (6)
D: turkey meatballs in a tomato and mushroom sauce that DH made (2), plus an orange (1)

So 12 for yesterday. Tonight we're having home-made veg soup so that should bump things up a bit.

PS I am 95% sure that leftover veg have plenty of nutrients - we make big batches of things that live in the fridge for a few days and are good for quick lunches.

Th a ks everyone for that, yes, had the leftover roast veg cold with salad for lunch and yes tasted even nicer. Hit my first 17 yesterday! Today:
B: porridge plus pear and blueberries (2)
Snack: red and yellow peppers, carrots and hummus (4)
L: broccoli cherry tomatoes and feta salad with spinach, roast mushrooms red and yellow peppers (6)
D: Chickpea curry with green beans and sweet potato cubes. Made with tin chopped tomatoes and onion and garkic (5)

Total: 17

My snacks are always the same-fruit and nuts or crcrudites any tips here?

Sorry @mikado1 no tips for snacks as I try not to snack.

B: toast (0)
L: Hummus sandwich, cucumber sticks, Apple (3)
D: Chicken Kiev, chips and sweet corn (1)

Terrible day at just 4.

snack ideas hmmm crudites are my go to when packing a veg snack too. How about olives, avocado eaten with salt and pepper, itsu sea weed packets; apple slices with nutbutter ; sounds a bit labour intensive but if you juice you could make crackers from the pulp? Vegetable pate on oat biscuits? {disclaimer I have probably only got as far as seaweed on that list!}

Shoes good luck with the fast and enjoy your yoga.

My yesterday food was for a low protein (25g) 800 cal day. I have overeaten today so probably cancelled out any weightloss. Crap.

bf more steamed asparagus and kale and fried mushrooms but I added eggs for an omelette and didn't cook it well enough so was runny bleurgh (3)

Lunch - squash and bean wrap at costa (1ish) but made the mistake of having caramel syrup in cappuccino which seems to have sent things down hill sugarwise! Holland and barret had deliciously ella and bounce balls half price so had one of those, also after dinner a chocolate digestive and a graze protein square!

pre dinner snack was a bit of greek yog with banana and strawberries (2)

dinner - steamed samphire and salmon fried in sesame oil - delicious! Also roasted butternut squash and radishes which were under cooked so not good, and some kale which wasn't as nice with samphire as with asparagus. also some garlic and parsley in butter (4)

10 a record! Although if 80g is a portion prob a bit less than 10 -maybe 8.

Hope you are feeling better high horse.

Well done Mikado and Yumy on your new high goals.

I also try not to snack but if I'm really hungry then a large glass of water and some nuts, yogurt and seeds, veg and peanut butter can all fill a gap.

Fasting went well. Hunger does come in waves and then goes so I was mostly fine all day. I had home made strained chicken broth in the evening which was comforting and incredibly healthy.

Iv got poundfit ridiculously early today which really sets me up for the day followed by a yoga class. Then bodypump tonight ... so a really high energy exercise day.

To make up for yesterday's lack of nutrition, the plan will be smoothie for breakfast, soup for lunch and stir fry for tea. All of which I can cram copious amounts of veg into. I'll post later to see how I'm getting along.

Good luck today for everyone.

Hi all
Some delicious sounding food!
I’ve not felt 100%lat few days so just kept to same as

Plain Moma porridge with water (0)
3 large sliced tomatos withnpepper (3)

Chicken breast with huge salad lettuce toms cucumber spring onion and lots of beetroot. Served with good old branston pickle (5)
2 pink lady apples (2)
Greek yoghurt with 1 punnet of raspberries and 1 punnet of blueberries (4)

Dinner
Huge pile of crooks steamed veg with soy sauce and wasabi stirred through. (5). I just couldn’t handle anything else, like fish or meat, as stomach churching
Greek yoghurt with punnet of blackcurrent (2)
2 apples (2)

3 mini pots of mango jelly (big fat 0!)

20 total

23

Crooks should read “various”!
(Brussels sprouts, courgetti, green bens, broccoli and cauliflower)

Anyone else’s favourite veg Brussels sprouts?

In fact given the topic of this thread, o throw that question out there....

What’s your too 3 favourite veg and how served?
Mine...

Microwaved Brussels sprouts with soy sauce (microwaves as then they don’t get soggy)

Roasted parsnips (in soy sauce and honey)

Steamed broccoli. Naked.

Hmmm, no I don't share the love of the Brussels sprout .

My top 3 veg are:

(1) Tenderstem broccoli, roasted with a drizzle of oil and some toasted hazelnuts
(2) Roasted parsnips (love them in maple syrup but am not eating maple syrup now so just as they come)
(3) Cabbage, quickly turned in a tiny bit of butter then steamed, with caraway seeds and lots of black pepper.

Yesterday's total:

B: yogurt, blueberries, strawberries (2)
L: big salad plate from the fridge again - kale, tomatoes, cucumber, peppers, grated carrot, chickpea salad (6) then a pear (1)
D: home-made veg soup (leek, carrot, fennel, onion, celery, lots of herbs, yellow split peas) (6), then an orange (1)

So 16 for yesterday. Out for dinner tonight so won't be able to cram the veg in as usual.

Lol@ 'naked broccoli' 😂 I had a v normal lunch here- wrap with Turkey and mayo but fitted in 5 veg-rocket/spinach, grated carrot, chopped red and yellow pepper. Shopped after breakfast so I'm a late starter today. Aiming for 3 fruit during afternoon and another 3-5 veg in dinner, getting me over 10.

Well, I can tell you my least favourite after finding chlorella at a relative bargain price only to find it tastes like concentrated swamp. I tried just to chug it and think if the benefits but, no, it's beyond me.

Top three,

Wilted spinach and garlic.
Sweet potato, roasted with olive oil and rosemary.
And courgette, again with garlic.

More and more, I am enjoying kale and I make that the bulk of my salad leaves now. I've gone from having to blitz this into a smoothie hidden with fruit to endure to really looking forward to it, in less than a month. I don't think chlorella will enjoy the same turnaround.

I followed your advice in the end shoes and upped the carbs and I feel fine, now. And all the weight loss came back so was probably just dehydrated, in any case.
today,

Porridge- banana, blueberries and raspberries.(3)
Lunch. Salad, kale, spinach, celery, spring onion, red onion, garlic, cherry tomatoes, red pepper with pumpkin seeds and kidney beans. (8)
Dinner will be a veg curry. With canned tomatoes, onions, can I count coconut milk? - no, I suppose it's processed, brocolli, lime, chillies - (5)

Total 16.

Ele did you try the chlorella in a smoothie or mixed in water?

Shoes glad your fast went well - how was your exercise this morning after the fast?

My favourite veg:
avocado (used to hate it!)
mushrooms in garlic and butter
roasted butternut squash when It is caramelised

adding to the mix my favourite herb - coriander would eat it on practically anything! Spice - paprika.

today another low protein/cals day:

BF I cooked last night's leftover squash and radishes for longer and they were much nicer and yum with some avocado and parsley for breakfast.

Lunch I had a vegan wrap at Pret and think that was a mistake as I got a bit low blood sugar after carrying shopping home on way back from work.

snack (due to feeling shakey) marinated olives

Planning Stirfy for dinner planning mini sweetcorn things, pepper, carrots, pak choy, asparagus and spring onion garlic and ginger, but prob small amounts of each. so defo a possible 10 for the day.

Mikado 10 a day feels good doesn't it!