One easy way to incorporate more vegetables & fibre into your diet? Make TASTY recipes that are packed with more than one serving of veg. According to Australian Dietary Guidelines, we should be consuming FIVE - SIX servings of vegetables per day (5 if you're an adult female, 6 if you're an adult male).
What does one serving of vegetables look like?
1/2 cup - cooked green or orange veg (e.g. broccoli, spinach, carrots, pumpkin or zucchini)
1/2 cup - cooked, dried or canned beans, chickpeas, peas or lentils
1 cup - green leafy or raw vegetables
1/2 medium potato or starchy vegetables (sweet potato, taro or cassava)
I calculated that this recipe contains approximately 6 serves of vegetables! So, if you split this between you and one other person, you would have consumed almost half your intake in one meal.
This dish tastes SO creamy but it has no dairy, no cream and no processed sauces.
1 large zucchini (spiralised)
1 large carrot (spiralised)
1 cup of canned chickpeas (drained and rinsed thoroughly)
1/4 cup nutritional yeast
1 can organic coconut cream (liquid removed)
Sprinkle of chilli flakes
Sprinkle of salt (I use iodised)
Olive oil (I use garlic infused to give it extra flavour)
1/2 cup mushrooms
Make creamy vegan sauce by combining chickpeas, coconut cream, nutritional yeast and onion. Once blended, set aside.
In a frying pan, heat olive oil and cook mushrooms until tender.
Add zoodles and stir for 3-5 minutes.
Add sauce and stir for a further 5-7 minutes (make sure you don't overcook as the zucchini may become soggy).
Garnish with chilli flakes, salt & pepper.