Breaking news: eating fruits and vegetables are the backbone of good health. Ok not really. You know we should F&V daily, I know it. While blueberries, broccoli, oranges, pumpkin, spinach, and tomatoes are apparently the ‘big guys on campus’ (i.e. the SuperFoods), that’s not to say that other F&V aren’t also nutritional powerhouses. Contrary to the popular 5-a-day campaign, we should be aiming to get at least 9 servings of F&V a day. In that case, I’m an overachiever- 9 servings daily? Pssh that’s child’s’ play! I like voluminous meals, and bulking out on these foods is the perfect way to eat more for less (wow, I sound like a coupon 😳)!
Here’s some more breaking news: soups & salads are the perfect opportunity to get multiple F&V servings in one shot. Ok again, that’s not really rocket science. Another way I’ve been sneaking in more nutrients into my daily eats is by adding a big handful of spinach to my smoothies. Stop grimacing, it ain’t a good look ;)! Although the resulting smoothie does look like Shrek in a glass, I promise you can’t taste a hint of spinach. If that doesn’t appeal to you, maybe baked goods are more up your alley. Carrot & Coconut Muffins, anyone?
Carrot + Coconut Muffins
- 1.5 cups whole-wheat flour
- 1/2 tsp baking soda
- 1/2 tsp baking powder
- 1/2 tsp salt
- 1 tsp cinnamon
- 1/2 cups unsweetened applesauce
- 1.5 tsp vanilla extract
- 2 T ground flax meal, mixed with 6 T room temperature water
- 120g honey
- 2 medium carrots, grated
- 40g toasted coconut shavings (can replace w almonds/walnuts)
Preheat oven to 350*F. Begin by preparing flax egg: mix ground flax meal and water with a fork, and allow to gel. In a large bowl, combine flour, baking soda, baking powder, salt and cinnamon. In a separate bowl, whisk applesauce, vanilla, flax egg and honey with a fork until well combined. Add wet ingredients to dry, and stir until thoroughly mixed. Stir in coconut and carrots. Pour into muffin cases and bake for approximately 30 minutes, or until a toothpick inserted into the center comes out clean.