Monday, 24 March 2014

7 Strategies To get More Greens Into your Diet....

As the “Health and Fitness Coach, at Jamie Lloyd Health and Fitness, I spend a considerable amount of time talking to people about   getting more vegetables or greens into their diets. A common dietary trend among our young athletes and even some of our adults is a serious lack of creativity or willpower when it comes to eating more of the green stuff. As a way to help the world at large consume more veg, I have come up with this list of seven strategies to get more vegetables in your diet.

1. Master The Art of Cooking

Surely, you can eat vegetables raw; in fact, it’s encouraged, but you certainly get more variety from cooking them. Use Google as your friend or look I books and search for recipes that include vegetables or just different ways of making something as simple as Spinach Fritatta.

2. Drink your greens.

Ok we are all strapped for time, so why not knock up a Superfood Greens Smoothie.Great for a pre or post workout fix and you pack a load of nutrient dense foods in one go!

Try This:-

Savoury Greens Smoothie

2 x Kiwi Fruit

2 stalks celery

2 handfuls spinach

1 lemon

Half inch ginger

Quarter pineapple

Plus add in some Sun Chlorella Powder which is bursting of nutrients like nutrients include Iron, Vitamin B12, Vitamin D and Folic Acid which will add a bit of zing to your workouts! go check out the website....

Throw all the ingredients in a blender and enjoy! YUM!

-          Make extra and save in the fridge for up to 3 days.


Of course, adding vegetables to smoothies doesn’t begin and end with Spinach. Broccoli is another smoothie-friendly vegetable. It works in pretty much any smoothie and will usually be overpowered by the other ingredients so that you won’t even taste it. Still, you may get some weird looks from your mates and colleagues as they wonder what is in the green sludge you are drinking.

3. Make Soup/Chili.

Soup and chili recipes are a great way to hide vegetables. Try making a carrot and Butternut Squash Soup!

Half Butternut Squash

4 carrots

1 x red onion

3 cloves garlic

Vegetable stock

Salt and pepper to season

Chop up vegetables and saute in a pan for 15 mins, add about 2 pints wter and simmer for 20 mins- BOOM! A tasty looking soup. Try blending it for a few secs too!


4. Don’t Forget about Stir Fry.

Try this “recipe” with your next stir-fry:

1. Put oil in a skillet or wok;1-2 tbsp coconut or olive oil will work well.
2. Put some meat on the skillet or wok; think chicken, beef, or whatever you like
3. Let the meat cook for a minute or so.
4. Add a ton of veggies; I tend to use frozen broccoli, cauliflower, or stir-fry mixes.
5. Stir it around a few times.
6. Let it cook for 5-10 minutes, until the veggies and meat are cooked to your liking.
7. Eat and Enjoy! It’s as simple as that.

This is not only easy to do, but you can also literally change the recipe every night for variety while still using the same cooking methods. Plus, I think this is something that even anyone can do without any cooking skills.


5. Add Flavor with Spices/Dressings and make a delicious superfood salad

Learning how to use spices on foods can really liven up a dish. Sure, there’s going to be some trial and error here, but it’s definitely worth a shot. Here’s a simple way to make kale, a superfood, taste better in the hopes of becoming a staple at your dinner table:

1 bunch kale
2 tablespoon olive oil
1 teaspoon Himalayan salt

Raw beetroot

Raw parsnips

Raw Carrots

Red onions

2 Kiwi Fruits


Chop up all the veg using a  slicer or even better a mandolin, use your hands to mix in all the ingredients, and boom you have an awesome salad- goes well with fish or eaten on its own!

6. Make omeletes a regular breakfast selection.

One of the questions I always get is how to get vegetables in at breakfast. I usually suggest either a smoothie with spinach, or – even better – an omelete. Again, from a variety standpoint, the options are really endless with an omelete. Here are some ideas:

a. Peppers
b. Onions
c. Tomatoes (Yes, they’re technically fruits, but who cares? They are good for you.)
d. Salsa (best for those who are “easing” their way into vegetables)
e. Spinach
f. Mushrooms
g. Asparagus (if you’re feeling bolder)
h. The list goes on and on…


7. Substitute Lettuce for Tortillas on Tacos and Fajitas.

What kid doesn’t love tacos? I know I could eat them every day for the rest of my life and never get sick of them. One way to make them healthier – and maybe a bit messier – is to substitute lettuce for the tortilla. Try experimenting with different types of lettuce to see which you like the best.

Eating vegetables doesn’t have to be boring as long as you’re willing to put a bit of thought into preparing them.  Give these tips a shot – and by all means go and experiment!


Jamie Lloyd is the co- author of the bestselling book ‘Total Bodybreakthroughs’ and he is a Health and Fitness Coach based in London. He writes for a number of fitness magazines and can be found in SW London. He is available for private coaching, group fitness training and workshops. Contact him on  

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