Roast Baked Vegetables –3 Major Health Benefits
Great as a Meal on their own or as an Accompaniment
Roast Baked Vegetables are an excellent way of introducing more vegetables into your daily diet. I have been asked do you have to be a Vegetarian to be Healthy? My Answer is NO! But you do need to Eat Vegetables to Be Healthy and have a clear understanding of what is meant by a “Healthy Eating.”
By Reducing the Quantity of Animal Protein, you Eat to that of 25% of your Daily Diet and Making the Rest of your Meal Vegetables. This will support a healthier tummy, bowels and improve your digestion. You suffer less from bloating, irritable bowel lowering your risk of diseases such as bowel and stomach cancer, Diverticulitis and Chron’s.
Vegetables and fruits are an important part of a healthy diet, eating a wide variety, is just as important as how many you Eat.
No single fruit or vegetable provides all of the nutrients you need to be healthy.
Therefore, it is Important to Eat at least 4- 5 different vegetables everyday and at least 2 -3 different types of fruit.
How Eating More Vegetables & Fruit
support a Healthier You!
Eating a diet rich in vegetables and fruits is known to lower blood pressure, reduce the risk of heart disease and stroke, lower the risk of many cancers, (bowel, stomach and throat), fruit lowers the risk of lung and stomach cancer.)
Vegetables and fruit play an important role in helping to maintain healthy eyesight, reduce digestive problems, and have a positive effect with the metabolism of blood sugar, helping to prevent mature onset diabetes.
Eating non-starchy vegetables and fruits like apples, pears, and green leafy vegetables together with further healthy dietary changes and exercise will help in achieving healthy, weight loss. Their low glycaemic loads prevent blood sugar spikes that can increase hunger.
There are over 2,000 different varieties of fruits and vegetables available, approximately at least 200 of these are found in your local supermarket or fruit and vegetable outlet. Each of these providing you with hundreds of important nutritional plant compounds that are beneficial to health.
It is necessary to eat a variety of different types and colours of vegetables and fruit in order to give your body the correct variety of nutrients it needs. This also gives you a lot more variety when it comes to making your eating a lot more interesting.
4 Ways to Add Vegetables & Fruit each Day!
1: Fruit makes an easy breakfast or snack. Keep fruit in a prominent place that is easily accessible. Wash fruit before placing it in a bowl or fridge to it is ready to eat. Fruit that needs to be kept in the fridge, have in a glass bowl where it is easy to see.
2: Make Shopping an adventure, choosing a variety of different colours and types of fruit and vegetables that will complement a healthy diet. Each day work on eating a rainbow of colours from each colour group, such as dark green, yellow, red, purple, white and orange vegetables; red, purple, green, lemon and yellow fruits.
- An important addition to support your health is to include each day one of these legumes (beans), asparagus peas, lentils and avocado. A secret to staying on track, have a shopping list with a budget. Ensuring that you choose the healthiest foods first.
3: Skip the potatoes. Choose sweet potatoes as these are more slowly digested providing more energy and have greater nutritional value.
4: Making your Meals. Meals that are prepared from scratch with fresh, whole ingredients taste so good. Make it a goal to cook new recipes that include a great variety of vegetables. Salads, soups, and stir-fries are a great way for increasing the number of tasty vegetables you have in your meals. They are also inexpensive, easy to make and a great way to save money, with your grocery bill, and still being healthy.
A Healthier You means a Happier You!
3 Major Health Benefits
To Increase your intake of Vegetables & Fruit!
1: Vegetables and fruits are an important part of a healthy diet, and variety is as important as quantity. No single fruit or vegetable provides all of the nutrients you need to be healthy. Therefore, it essential to include 4 – 5 different vegetables of different colours each day and 2 – 3 pieces of fruit.
2: A diet rich in vegetables and fruits is known to – lower blood pressure, reduce the risk of heart disease and stroke, prevent many forms of cancer, lower risk of eye and digestive problems, having a positive effect upon blood sugar, this helps with reducing your intake of sugary and processed foods.
3: Eating non-starchy vegetables and fruits like apples, pears, and green leafy vegetables is known to promote weight loss when combined with exercise, eliminating packaged, processed bakery type foods, alcohol and soft drink. The inclusion of fresh vegetables and fruit because of their low glycaemic levels helps to prevent blood sugar spikes that can increase hunger.
3 Easy Changes to Begin with:
1: Reducing the portion size of Animal Protein to the size of the Palm of Your Hand, as this is the size of your Tummy. This helps to improve your digestion. Trim off the fat, keeping meat lean this supports healthy heart and circulation.
2: Increasing the Vegetable portion of your meal: The vegetable portion of your meal should be – 75% A mixture of
- For example: Roasted, Baked or Steamed, Stir-Fried Vegetables: Your Greens just Steam or Blanch with Boiling Water. Often, I include a small portion of raw vegetables that I make into a salad.
- For example: Baby spinach, with pine nuts, grated carrot, sliced capsicum, mushrooms, tomato and red onion.
3: Health Choice: Use Sweet potato instead of regular potato with the inclusion of pumpkin.
Tasty and Nutritious Roast Baked Vegetable Recipe
I don’t think there is anything better than Baked Roast Vegetables, they can be added to a salad, enjoyed on toast or in a sandwich. Eaten hot or cold, they are YUMMY!
You can use any variety of vegetables that you have on hand, but I will give you the list that I mainly use.
They make a great accompliment to any meal, can be included in a salad cold, and used in sandwiches or rolls.
I would suggest if you are doing this to have the roll and vegies in separate containers.
Put vegies into roll or sandwich just before you are going to eat.
What you need:
- 500 grams of pumpkin (any type that you prefer)
- 2 – 3 parsnips
- 1 large or 2 small, sweet potatoes
- 1 large or 2 small red capsicums seeded and sliced.
- 2 onions
- 4 – 5 cloves of garlic, peeled but you don’t have to slice unless they are large
- 1 medium eggplant
- 1 large or 2 small zucchinis
- 1 tablespoon chopped fresh thyme
- 2 tablespoons chopped fresh rosemary
- ¼ cup of Olive oil
- 1 tablespoon of coconut oil
- 1 teaspoon of freshly ground pepper
- 2 tablespoons of balsamic vinegar
- 2 tablespoons of Honey
What to do:
- Preheat oven to 475 degrees F (245 degrees C). Put half the olive oil and the tablespoon of coconut oil in a large baking pan in oven whilst preparing vegetables.
- Cut Vegetables into chunk size pieces whilst cutting onions into quarters and capsicum into slices.
- In a large bowl, combine all the vegetables – pumpkin, parsnips, sweet potatoes, capsicum, and white potatoes. Mix Onion and garlic in with the vegetables.
- In a small bowl, stir together thyme, rosemary, other half of olive oil, honey, balsamic vinegar and pepper. Toss vegetables through until they are coated. Get roasting pan out of oven and spread vegetables evenly on a large roasting pan.
- Put pan into preheated oven roasting for 20 minutes: Take out pan and stir vegetables over, if possible, return to oven for another 20 – 30 minutes until vegetables are golden brown.
- Whilst the vegetables are baking, boil the kettle and about 10 minutes before vegetables are ready steam a couple of cups of broccoli or kale. Steam your broccoli and kale for about 5 minutes.
Serve with your favourite Meat or Fish dish or have with Quinoa, Couscous adding Pine Nuts, Cashews, or Pistachios.
Food is your Best Line of Defence to obtain, maintain & overcome Ill-health and Disease
We have “Hippocrates” to thank for the saying – “Let Food be thy Medicine & Medicine be thy Food”
Considered to be one of the most influential figures in the history of medicine and healing, Hippocrates was ahead of his time when, around the year 400 B.C, he advised people to prevent and treat diseases first and foremost by eating a nutrient-dense diet based on Fresh, Whole foods.
The foods that you eat each day play a critical role in controlling inflammation levels, balancing blood sugar, regulating cardiovascular health (including blood pressure and cholesterol levels), helping the digestive organs to process and eliminate waste, and much, much more. Did you know that certain anti-inflammatory foods even contain powerful active ingredients that help control how your genes are expressed?
Because foods influence inflammation levels, blood sugar, energy, hormones, brain, and heart health, they truly do act like medicine once consumed. A healthy diet plays a role in how genes are expressed and can have a positive effect toward preventing disease, even when a disease may appear to be hereditary.
Medicinal foods to include in your daily diet, include all fresh vegetables and fruits, organ meats, grass-fed meats, healthy fats like coconut, nuts and seeds, sea vegetables and what are now being classed as superfoods like cocoa, papaya, spinach, kale, blueberries, broccoli, cooked tomatoes, oats, blackberries, garlic, brazil nuts, walnuts and black pepper.
Want to Learn More about the Foods to Eat & Why with Easy-to-Follow Recipes
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