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We all know that eating fruits and vegetables every day allows you to fill up on vitamins and fibers, look good and stay healthy. But it is not always easy to stick to it when you have a hectic pace of life between family life, work and leisure ... We give you our best tips! Eating fruits and vegetables is above all taking the time to shop regularly, wash and peel your purchases and cook to prepare your meal. Combining these activities with a busy daily life requires a little organization, but follow our advice and you will see that over time these tips will become habits. Before long, you won't even have to think about it to swallow your daily dose of vitamins!
Good habits from breakfast
To do well, each meal should include one or two fruits or vegetables. Suddenly, breakfast is the perfect time to start off on the right foot. If you are put off by the idea of eating fruit when you wake up, squeeze an orange or, better yet, make a smoothie by mixing your favorite fruits with a little water, fruit juice or coconut water . Bananas and red fruits are particularly suitable for exercise, but you can vary the pleasures every day with seasonal fruits. You can even slip into these smoothies a few vegetables whose taste will go unnoticed, such as spinach and kale!
Optimizing your time on weekends
If you don't have enough time during the week, take advantage of the weekend to prepare your meals for the following days. *Peel and cut in advance. Plan a time slot dedicated to peeling and cutting vegetables and store them in the refrigerator in airtight boxes. Slice the leeks, cut the celery and the pumpkin into large cubes, prepare your carrots, cucumbers and radishes, cut your cabbage and broccoli, wash the salads and spinach… When cooking in the days that follow, you will not have more than baking them or putting them raw in your salads and smoothies. *The freezer is also your ally : take advantage of a free time to prepare and cut your fruits and vegetables in large quantities, then place them on a tray in the freezer. Once taken, all you have to do is store them in sachets in small portions: express soups and purees, ratatouilles and tajines ready in an instant! Also remember to prepare a stock of vitamin sauces in small ice cube trays: hummus, guacamole and pestos of all kinds are particularly suitable for freezing. You will only have to take out these ready-to-use sauces in advance, or even in the case of pesto, to slide a cube still frozen in your pan of hot pasta. *Baking , another time-saving solution. Roast the eggplant, sweet potatoes and peppers in advance. They will be used over the days to decorate your salads and dishes without subsequent cooking.
Simplify everyday life
No need to get into complicated recipes! The secret to successfully eating fruits and vegetables every day is to bet on simplicity: * Abuse soups that allow you to mix several vegetables (fresh or frozen), take the opportunity to use vegetables and salads from the week that you forgot to prepare and that have lost their freshness, or add various tops (carrot, turnip, radish) for the taste and the anti-waste deposit. With one or two potatoes for the smoothness and some spices, a tower of a hand blender and a spoon of crème fraiche or coconut milk at the time of serving, you get a healthy and quick starter, even a full evening meal as long as you garnish it with a few croutons or a little grated cheese. * In summer or for your lunch box, salads are also a great way to eat vegetables while saving time. In the morning or the day before, prepare all your ingredients in a jar or airtight container, with the vinaigrette at the bottom and the ingredients from the heaviest to the lightest on top to avoid prolonged contact of the fragile ingredients with the salad dressing. When it's time to eat, all you have to do is mix it up by shaking the jar or flipping it onto a plate. Some association ideas? Quinoa + tomatoes + feta + radish + nuts + mixed greens, or potato + goat cheese + pomegranate + endive. * Also, think of adding a few pieces of fruit to your salads: apple or pear wedges, grapes, fresh figs, peach or watermelon, do wonders and will add a dose of vitamin and fiber to your starter or lunch, with ease.
Cunning with bad habits
If the idea of having to cook or eat fruits and vegetables really terrifies you, try to trick! * Are you too lazy to go to the market? Some Amap offer to deliver a weekly basket of local and seasonal fruits and vegetables. * Are fruits not playful enough for your child's soul? Start a collection of labels or fruit papers like those found around citrus fruits, or get a calendar like that of Fruit stickers created by designer Kelly Angood which allows you to keep a journal of your fruit consumption . You can also take inspiration from it and use your labels to decorate your diary or bullet journal, a fun way to visualize your progress on the path to daily well-being! * Don't like fruits and vegetables? Deceive your palate by incorporating a portion of carrots or celery into your mashed potatoes, try the endives with the hams of your childhood and go for desserts that contain vegetables. You are not dreaming, the carrot cake, pumpkin pies and other gourmet zucchini-chocolate cakes will quickly convert you! Also note that in many recipes, applesauce can replace butter for an incomparable softness and a lighter caloric balance. Finally, chances are that the chocolate fondue will definitely reconcile you with strawberries, bananas, pears, apples, oranges and even with pineapple.