The number 1 way to eat leaner & healthier

The other day, I was thinking I’ve never heard anyone say that eating vegetables is bad for you. Or that we really should be trying to eat less veg. Which is pretty remarkable.

When you think about how much debate and differing-of-opinion there is around healthy eating, it’s a relief to know that there’s one thing everyone (pretty much) agrees on.

Which brings me to…

The number 1 way to eat leaner AND healthier

Simple. Eat. More. Vegetables.

What’s the easiest way to eat more veg?

Wherever possible just replace the grain based foods you normally eat with vegetables. It’s that easy.

I’ve been eating this way for almost 2 years now and the more I do it, the easier and more fun it becomes!

Here are some ideas to inspire you to get more veg on…

11 healthy eat-more-veg ideas

1. cauliflower ‘couscous’
See recipe below. This is a new one for me. Basically you just grate or whizz raw cauliflower in a food processor then saute it in a little oil until soft. Use anywhere you’d normally serve cooked couscous.

2. sweet potato ‘polenta’
Instead of a puddle of oozy corn or maize based polenta, simmer chunks of sweet potato until tender then mash with milk and butter.

3. cauliflower ‘rice bubbles’ or ‘rice krispies’
There won’t be any ‘snap, crackle or pop’ but try finely chopping cauliflower and serving with your favourite yoghurt and some granola. One of my current favourite breakfasts.

4. lettuce wraps or ‘sandwiches’
Break free of you sandwich rut. Serve your favourite sandwich filling wrapped in crisp iceberg or cos lettuce leaves.

5. kale ‘chips’
Perfect for when you feel like a healthier salty snack than potato chips. Toss kale leaves in a little oil and bake on a tray for 10 minutes or until crisp. Also good with parmesan grated over.

6. zucchini ‘noodles’
Shave zucchini into ribbons using a vegetable peeler or mandoline. Layer on a baking tray with some oil and bake until soft – about 15 minutes. Serve anywhere you’d normally serve buttery noodles or pasta.

7. carrot ‘spaghetti’
Use your vegetable peeler to shave thin carotti ribbons. Simmer in boiling water, like pasta until just tender. Drain and serve with your favorite pasta sauce.

8. eggplant ‘lasagne’
The Greeks are all over this with their moussaka – replace pasta sheets in lasagne with grilled or pan-fried eggplant slices.

9. baby spinach ‘pasta’
Works best with hearty pasta sauces or ragus. Serve on a bed of baby spinach leaves. Much lighter than a big bowl of pasta and quicker too – no need to boil the pot.

10. shaved cabbage ‘vermicelli’ or ‘angel hair pasta’
A mandoline works best here. Shave white or savoy cabbage until you have your ‘vermicelli’. Serve with a stew or a pasta sauce. Or toss the shaved cabbage in a lemon juice and olive oil dressing with lashings of parmesan for a lovely main course salad.

11. cauliflower ‘rice’
An oldie but a goodie. I’m still amazed how well raw grated cauliflower works in place of steamed rice. Especially good for soaking up curry sauces. Much quicker than boiling rice and no need to worry about it going ‘gluggy’. The only downside is the extra washing up from the food processor.

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Looking for more simple ideas to eat leaner and healthier?

Then my latest eCookbook ‘How to Love Your Waistline and Your Food’ could be just what you need!

For more details go to:
www.thestonesoupshop.com/lyw

cauliflower 'couscous'-2

cauliflower ‘couscous’ with goats cheese
serves 3-4

Cauliflower has to be one of the most underrated vegetables. Like its cousin broccoli, it’s chocked full of nutrients. But the lack of green colour means it doesn’t feel as ‘healthy’ as other greens. This can be a benefit though if you’re looking for a ‘stealth’ veggie.

2 onions, peeled & chopped
1 cauliflower
2 teaspoons ground coriander
1 bunch coriander (cilantro), leaves picked
2 handfuls goats cheese

1. Soften onion with a little oil in a large frying pan over a medium heat. Stirring occasionally it will take between 5-10 minutes.

2. Grate cauliflower using your food processor. Or just whizz the cauli until very finely chopped.

3. When the onion is soft add cauli and coriander to the pan. Continue to cook, stirring occasionally until cauli is soft and starting to brown – about 5 minutes.

4. Season. Serve cauli topped with coriander and crumbled goats cheese.

VARIATIONS
vegan / dairy-free – replace goats cheese with avocado or roasted pine nuts.

budget – replace goats cheese with ricotta, yoghurt or cottage cheese.

carnivore – serve as a side dish to roast chicken, grilled chicken breasts or lamb cutlets.

green couscous – replace cauli with broccoli.

less serves – feel free to halve or quarter this recipe as needed.

__________

video version of the recipe

__________

LYW video 3D Cover

In ‘How to Love Your Waistline and Your Food’ I’ll show you…

  • How to get started with a new simple way of eating.
  • How to reach your ideal weight and stay there by eating good food.
  • 12 common healthy eating mistakes and how to avoid them.
  • Why excessive exercise doesn’t help you lose weight over the long term.
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For more details go to:
www.thestonesoupshop.com/lyw

With love,
Jules x

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{ 26 comments }

Sneh | Cook Republic August 29, 2012 at 9:29 am

That is very inspiring Jules. I have been making more of an effort to have predominantly veggies in my diet and this is a great list of things to remember. Thanks for sharing!

jules September 15, 2012 at 3:31 am

You’re welcome Sneh

tVM August 29, 2012 at 9:54 am

I’ve been following you for nearly a year now. You always come up with the best recipes known to mankind! Great job, and thanks for all the good, healthy eating.

jules September 15, 2012 at 3:31 am

Thanks tVM!
You say the nicest things :)

Christine August 29, 2012 at 10:01 am

What a wonderful looking recipe! Will definitely have to try adding some grated cauli to my diet :)

Sumera August 29, 2012 at 1:00 pm

Love this list! I wouldnt have thought of a lot of these options so thank you!

Jason August 29, 2012 at 1:25 pm

This is great! I started at keto diet/lifestyle a week and half ago. I’ve got the meat side of it covered but was looking for a different ways to work in veggies. Tonight I used the pressure cooker to cook three heads of cauliflower, mashed them, then portioned them for the freezer.

Josh August 29, 2012 at 1:47 pm

Nice one Jules!
Any tips on choosing a good goats cheese? I don’t think there are any delis worth the name in my area, so I am stuck with the woolies and coles selection.

jules September 15, 2012 at 3:30 am

Josh
I really love the south cape goats cheese – it’s relatively affordable and lovely flavour

Margaret Bennett August 29, 2012 at 5:38 pm

I already enjoy your emails

Keaton August 30, 2012 at 11:07 am

I followed the recipe and ended up using it as taco filling in corn tortillas with avocado and Cholula! Delicious!

Thanks for a great recipe!

jules September 15, 2012 at 3:29 am

Great idea Keaton
Thanks for sharing!

ruth September 1, 2012 at 12:24 am

this is so great. you should be really proud of your site, its so hard to find food blogs with recipes that are healthy, simple AND affordable. plus all your protein-rich meatless options are wonderfully considerate of the environment. all in all a health-conscious art school student’s dream :) rock on jules clancy!

jules September 15, 2012 at 3:28 am

Thanks Ruth!

afracooking September 4, 2012 at 5:00 am

Fabulous recipe! It is amazing how versatile cauliflower is. I think my favourite way to prepare it is cauliflower mash. But this recipe comes a very close second. I love it so much I posted it on my blog (despite the fact that my photo is a lot less enticing). Thank you so much for sharing!http://afracooking.wordpress.com/2012/09/03/%EF%BB%BFcauliflower-couscous/

Keely September 6, 2012 at 2:17 am

This is awesome and I can’t wait to try it. I don’t have a food processor, though–could I achieve the “couscous” texture simply by chopping the cauliflower very finely or popping it in a blender at the coarsest speed?

jules September 15, 2012 at 1:18 am

Yes Keely
Hand chopping or the blender will work

Gift September 24, 2012 at 1:39 pm

Great list of eat-more-veggies you have there!! I’m sharing this. Thank you :)

jules November 5, 2012 at 3:58 pm

Thanks Gift!

Katie November 3, 2012 at 11:49 am

I love this recipe! It is the best when you are cooking for one – and cauliflower keeps pretty well so you don’t get stuck eating the same thing every day. I like to add cumin and cayenne pepper to mine, and top it off with roasted pepitas for a bit of crunch! SO tasty – thanks for the great recipes!

jules November 5, 2012 at 2:42 pm

GReat idea with the cayenne and pepitas Katie!
thanks for sharing
Jx

benjamin February 12, 2013 at 1:03 am

looks brilliant, will try this tonight!

i imagine this could work with ground cumin instead of ground coriander. what do you think?

cheers,
benjamin

jules February 22, 2013 at 8:50 am

yes cumin would be lovely benjamin!

Ashley February 14, 2013 at 1:32 pm

I made this tonight and it was wonderful! And it reminded me that I’m anxious to receive your cookbook! I forgot that I preordered it until I made this :) Yum!

jules February 22, 2013 at 7:08 am

Great Ashley!
Thanks for preordering.. really appreciate it :)

Frances mcLean May 10, 2013 at 8:43 am

What recommendations do you have for people on Coumadin who are not allow or must limit greens, green vegetables or vegetables in the cabbage family?

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