Apr 07, 2019
Our work-obsessed, on-the-go lifestyles make it difficult to get our daily dose of the good stuff. Our tips below not only help boost your intake, you’ll stay full and energised all day.
Smoothies are king
Smoothies are just begging to be filled with fruit and veggies and can be made sweet or savoury, depending on your flavour pallet. Load up on berries, banana and avocado, or kale and spinach for a green hit. To bulk them up and keep you full for longer, add generous dollop of almond butter, hemp or chia seeds or coconut yoghurt and finish with unsweetened almond or coconut milk.
For an easy grab and go smoothie in the morning, prepare individual zip lock bags with your desired ingredients and freeze ahead of time, ready to pull out and add liquid when ready to consume.
Kale may have developed a reputation for being a pretty healthy but bland green, but it doesn’t take much to jazz it up. Remove the stalks and place the leaves in a bowl. Drizzle liberally with olive oil and season well then bake in a hot oven for around 10 minutes. The result is a deliciously crunchy, salty green treat that is easily transported to work.
Love a good pasta sauce but not the carbs that usually come with it? Replace traditional pasta with ‘zoodles’ (zucchini noodles) and nix the dead calories. Don’t just stop at zucchinis - a vegetable spiralizer can be used on sweet potato, carrot, beetroot and parsnip.
Wrap it up
Replacing traditional bread wraps with lettuce, collards or silverbeet leaves is an easy way to up the level of greens in your meal. Try chicken lettuce cups (san choy bou), or swap the traditional tortillas for lettuce when making fish tacos.
Soups don’t just make great winter warmers, they are a great way to get a hit of veggies and also allow you to use up all the wilting produce that’s been left neglected in the fridge drawer. Do a big cook up on a Sunday and freeze individual batches for a quick mid week lunch or dinner on the go.
When the afternoon slump hits and your peers are headed for the vending machine, reach instead for veggies sticks with dip. Chopped carrot, cucumber and capsicum all make easy, nutritious and filling nibbles. The added boost of hummus provides a protein kick and a bit more flavour punch to satisfy. The crunch of the fresh veggies beats the crunch of a packet of chips - both your waistline and your productivity levels will thank you for it!