Sunday, 21 July 2013

Get Savvy - Easy steps to REAL FOOD

We believe in nourishing our bodies for improved well-being.

Finding out what works for your health & well-being can take time, but you are worth it. So please don't force yourself to eat something just because it's "good for you" eat it because you like it. Food should be delicious & enjoyed, aim for quality over quantity.

Make small changes for better well-being, they will soon add up. 

Check out some simple "swaps" below...

Homemade Butter Spread

We don't mean forcing yourself to eat veggies you hate. There is no point forcing yourself to eat plates of steamed broccoli if you don't like it. (Plus there are loads more interesting ways to eat your greens).

Take small steps make a list of what you do like and look at different ways to incorporate these vegetables everyday. Then each week add in a new vegetable, sometimes we have childhood memories of not liking certain foods, but frequently these are are linked to the way these foods were prepared and/or cooked. Make sure you eat a variety of colours, the health benefits of fresh vegetables is immense. Eat in season, each month we publish a what's season in NZ list and then we share great recipes - great for your health and eating in season will help with the budget too!

Leafy green vegetables should be a vegetable group in their own right. These are supercharged with nutritional benefits. Probably the most concentrated source of nutrition of any food. They are a rich source of minerals (including iron, calcium, potassium, and magnesium) and vitamins, including vitamins K, C, E, and many of the B vitamins. They also provide a variety of are phytonutrients including beta-carotene, lutien, and zeaxanthin, which protect our cells from damage and our eyes from age-related problems, among many other effects. Dark green leaves even contain small amounts of Omega 3-fats.
Green Smoothie

Loaded with sugar, these are empty calories. Drinking water or herbal tea is a much healthy way to hydrate your body. Plus water is beneficial in eliminating toxins and herbal teas offer other health benefits too. 

Reduce refined ingredients - WHITE SUGAR & WHITE FLOUR
These are both highly processed and refined. Try substituting sugar for honey or natural maple syrup. It is easy to swap out white flour for wholemeal, unbleached organic or even spelt. Start by swapping out 50% of the white flour in your baking recipes. (If you have a bulk store locally they have a great range of flours as well as gluten free options).

Did you know that different flours have different nutritional elements - for instance spelt flour is a good source of calcium, magnesium, selenium, zinc, iron and manganese. It has vitamin-E and B-complex vitamins too (especially niacin). It is also high in protein. 

Fruit is one of the easiest and most convenient snacks. Grab a apple, handful or grapes or a mandarin. Easy to drop in your bag and run out the door! Nuts and seeds are nutrition powerhouses too and really easy on the run.  Try popcorn in place of crisps.  Bake your own muesli bars, cookies or muffins in large quantities and freeze so you can grab in go with these too. Unsweetened Greek yoghurt and fresh fruit makes a lovely after dinner treat as do frozen grapes.
Wholesome snacks
Basil Pesto / Pumpkin Hummus

If you are struggling to get your 7+ a day, a smoothie or Juice is a great nutritional boost and its amazing what you can hide in them and they still taste amazing.
Smoothie Recipe
Juice Recipe

Real food recipes are abundent on the web, once you find them print off and keep them together. Once a week try a new recipe - and don't forget to share it will us your SAVVY AT HOME family on facebook.
Click Here to go to our Facebook Page.

Not only to these pack a flavoursome punch they are filled with nourishing qualities.
Try making your own spice mixes/blends. 

We love greek yoghurt! 
Savvy Ways with Greek Yoghurt


Remember to "Nourish you body everyday with great food choices!"

We'd love to hear how you make the most of adding real food to your day. 
Share whats regularly on your menu and leave a comment below.

Take care of you 

Trish & Treena x

Sourced from the Internet and personal experience. 

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