Insight II: Vegetables



So far, I’ve introduced two out of four simple rules to follow if you want to increase your energy levels, productivity, and overall health through what you eat:

1. Go Gluten Free

Swap out grains for more nutritious, hypoallergenic carbohydrate sources like sweet potatoes.

2. Eat more of the right vegetables

Eat more vegetables…

…but also vary the vegetables you eat so that you give your body all the nutrients it needs to function properly – no two vegetables are nutritionally the same.


In this insight, I’m going to give an overview of most of the vegetables you’re likely to come across, and explain the benefits of eating them. I’ll then suggest a shortlist  for you to use in your diet, and share some recipe ideas for those shortlisted vegetables.

Vegetables: their nutritional content, and why you should eat them

Below is a table that shows the seasonality, nutritional content, and price of some of the most nutritionally rich vegetables in the supermarkets you shop at. I’ve also added the benefits of eating each into the table. (The sources of this information are all published scientific papers – get in touch for a list of references if you want them.)Image

Ok, so there’s some information about a few important vegetables that you can easily add to your diet. I’ve looked at the nutritional value of a total of 31 vegetables to find a mix of vegetables that aren’t too expensive, and that are nutritionally varied enough to give me the best chance of getting all the nutrients that I need. Here’s my vegetable shortlist, with suggested recipes for each to help you include them in your diet.

My Vegetable Shortlist:

1) Spinach

Spinach and Sweet Potato Mash

Bacon and Spinach Stuffed Chicken Breast

Spinach and Turkey Frittata

2) Kale

Paprika and Chili Kale Chips

Loads of Kale Recipes here from Abel & Cole….including Kale and Chorizo Soup

3) Broccoli

Steamed Broccoli

Broccoli and Bacon Salad

Lemon & Parmesan Broccoli

4) Carrots

Honey, Lemon and Thyme Glazed Carrots

Carrot Soup with Crisped Chickpeas

Roasted Carrots with Parsley Butter

5) Peas

10 Things to do with frozen peas – some of which are gluten-free!

Add into Sweet Potato mash or Brown Rice

6) Courgette

Courgette Fritters

Courgette Noodles and Meatballs – see Week 1 for alternative recipe

Sauteed Courgette with Garlic and Olive Oil

Hopefully some of those recipes appeal to you. At the very least, there are some really good other recipes on the blogs and websites that those recipes link to!

NB. I haven’t included Butternut Squash or Sweet Potato in either the list above or in my shortlist, just because they’re already a core component of my diet.

Vegetables: Best in Class

Finally, as per every Insight, here are my favourite blogger, vlogger and web resource that will help you find out more about, and implement, rule two:


I really like Megan Young’s blog, partly because her content is outstanding, but also because she’s got some class photos of her recipes that make you want to give them a go (she’s a professional photographer).

Megan Young’s Veggies and Me


I’ve given this to Jason Wrobel. Again, there are reasons beyond just knowing how to make eating vegetables interesting. The main other reason is that he’s an absolute lunatic in his videos.

Jason Wrobel’s Youtube Channel

Web Resource

This is a really simple and easy to read answer to the question ‘Why do you need to eat vegetables every day?’ by a not-for-profit Foundation

Why do you need to eat vegetables every day?

I’ll be back next Thursday with the third, and penultimate, rule for healthier eating! In the meantime, give vegetables more air time in your diet and try out some of the recipes above. If you have any suggestions for vegetable recipes that people should try out, please leave them as a comment below!








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