Today’s post is about keeping it simple!
Not enough time to cook a meal which contains healthy vegetables? No problem.
Just remember that simple doesn’t have to be less nutritious!
Do you think that the daily diet of a nutritionist consists of fancy looking meals as shown in these delicious and mouth-watering pictures which you can find on food blogs and in magazines?
Nope. Unfortunately, this is not true, at least not in my reality.
Even though I know which nutrients we need to eat to support our health, it still doesn’t mean that I always have the time or desire to chop, cut, and snip vegetables.
A simple meal can also be very delicious and nutritious without spending much time in the kitchen.
This post is about increasing nutrients and preparing meals for our family which do provide vitamins, minerals, and phytonutrients to support healthy growth and happiness…
…but sometimes we tend to over-complicate things.
So let’s bring nutrient-rich foods on the table without the hassle. To say that’s sufficient is understated. It’s totally perfect!
Whatever you have managed to cook on a busy day, vegetables should ALWAYS be included in every meal. In our family, the vegetable part has been often in the form of a salad. No matter what kind of meal my parents were cooking we always had a salad with it.
To get things straight. Life can get busy and we don’t have to feel bad about a quick-solution-dinner because sometimes food has to be on the table “pronto”.
Skip the perfectly looking salad with the creatively designed fancy dressing and offer a variety of raw freshly cut vegetables instead.
Kids love simple foods!
Buying organic produce will provide higher nutrient content, is less treated with chemicals, supports sustainable farming and doesn’t poison our environment. Eating vegetables in their raw state does also prevent vitamin and mineral loss during the boiling process.
Choose vegetables which your children like and which they dislike. Making them try new foods or re-try foods which they usually don’t prefer will help to keep their taste buds curious and adventurous for new taste experiences.
- Celery has antioxidant and anti-inflammatory health benefits. The non-starch polysaccharides in celery seem to be especially important in protecting the digestive tract from inflammation. Besides being an excellent source of antioxidants it also contains essential enzymes and other nutrients such as vitamin K, vitamin C, vitamin B6, folate, and potassium. Celery provides a great amount of fiber and its high water and electrolyte content prevents dehydration. Celery contains liver supporting compounds, helps to reduce bloating and acts as a diuretic. Celery juice is used as a laxative and might help to regulate bowel. To keep nutrients fresh and effective chop up the celery just before eating and don’t store longer than 5-7 days after purchase.
- Bell Peppers have incredible health benefits. The yellow, orange and red are well-known for the carotenoid content. Bell peppers are part of a food family known as nightshade vegetables. Botanically it is a fruit but nutritionally considered a vegetable. They contain lutein and zeaxanthin which are beneficial for eye health by protecting the macula from damage. Bell peppers contain more vitamin C than oranges. One bell pepper will provide more than twice the amount of daily recommended value of vitamin C and ¾ of recommended vitamin A. Both vitamin A and C are well known to boost the immune system and protect from infections.
- Carrots are one of the vegetables richest in carotenoids. One of the carotenoids is beta-carotene, which the body converts into active vitamin A. This vitamin is needed for healthy growth and development, healthy skin, wound healing, immune system function and good vision. Carotenoids, lutein, and zeaxanthin are antioxidants which are essential for eye health and reduce the risk of eye disorders and age-related vision loss. Certain minerals in carrots are antibacterial which can be beneficial for dental health to prevent cavities. The high amount of antioxidants found in carrots protect against oxidative damage from free radicals. That decreases inflammation in the body and helps to improve overall health. Research has also shown that a healthier bone mass can be achieved by simply adding one serving of carrots per day. It makes clear what can be accomplished with a small change in our child’s daily diet.
- Cauliflower is a member of the cruciferous family along with vegetables such as broccoli, Brussel sprouts, kale, and cabbage. The health benefits of cruciferous vegetables are very well studied and known for its cancer-fighting properties. Cauliflower is also rich in antioxidants and anti-inflammatory compounds. One cup of cauliflower contains 77% of the daily recommended value of vitamin C which is important to keep our immune system healthy to fight off infections and diseases. Amongst other nutrients, cauliflower does also contain vitamin K which is important for blood clotting, calcium metabolism, and healthy bones. Certain compounds in cauliflower support liver function which in turn improves detoxification and waste removal. If you want to enjoy the full potential of the phytonutrients it might be best eaten raw. Boiling cauliflower in water can draw out its beneficial nutrients.
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