In our last post, we talked about how to build your plate and what foods to prioritise around meal times. The five main components we included on our plates were:
To help you along in the kitchen, we have provided you with a few examples of each of the five components so you can get creative in the kitchen and never get stuck for meal ideas:
We always prioritise our vegetables at The Kitchen Whizz, not only because of their nutrient density, but also because we LOVE the many ways you can make a vegetable the hero of the plate. Below is a list of non-starchy vegetables which you can select from to make up half your plate:
Spinach, rocket, kale, lettuce, swiss chard, watercress, sprouts, broccoli, cauliflower, tomatoes, capsicum, pumpkin, eggplants, cabbage, peas, green beans, cucumber, mushrooms, Brussel sprouts, asparagus, artichokes, leek, celery, bok choy, fennel, carrots.
Some good sources of protein, and the most bioavailable and complete forms of protein come from animal sources, foods such as:
- Lamb, pork, turkey, duck, chicken, bacon
- Free range or organic eggs – why?
- Seafood: fish (salmon and white fish), tinned tuna, salmon
- Dairy: cow, sheep & goat’s HELLO goat’s feta
If you are a vegetarian or vegan, some great vegetarian options of protein include:
- Hempseed – now legalised in Australia for human consumption
- Protein powders – make they are good quality, with no artificial sweeteners or flavours. Our favourite is Bare Blends, Teresa Cutter and Changing Habits.
Fats are the building blocks of hormones and provide your body with anti-oxidants, fat soluble vitamins and energy. Remember, you want to be including wholefood sources of fat, such as:
- Olive oil: choose a good quality cold-pressed extra virgin olive oil
- Nuts & Seeds
- Saturated Fats: Coconut oil, coconut milk/cream, grass-fed butter, ghee, whole fat milk products (cream etc).
Different carb-containing foods have different quantities of carbohydrates in them, for example 30g of sweet potato doesn’t not equal 30g carbohydrates. We absolutely love Kate Callaghan’s Holistic Nutrition book and have referenced the carbohydrate examples she gives to provide some nutrient-dense carb options for your day:
1 cup mashed sweet potato = 37.4g
1 cup parsnip = 35g
1 cup beetroot = 17g
1 cup carrot = 13g
1 cup pumpkin = 12g
1 cup brown rice = 45g
1 cup quinoa = 40g
1 medium apple = 25g
1 medium banana = 27g
1 cup grapes = 27g
1 cup blueberries = 21g
10 medium strawberries = 10g
We love including a variety of carbohydrates in our diet to ensure we are meeting our energy requirements and fuelling our bodies according to our energy outputs.
Spices, herbs & sea salt are a great addition to any meal as a way to increase flavour and sneak in some extra nutrients. As few of our favourite herbs to cook with and use are:
- Fresh coriander: great to roughly chop and use in curries and in Mexican bowls
- Fresh basil: blend 1 cup of basil with ¾ almonds or cashews, 2 tablespoons of olive oil and salt to make a versatile pesto.
- Fresh dill: bake with fish
- Cinnamon: roasted with pumpkin and sweet potato
- Cumin: roast with pumpkin and sweet potato
- Miso: use in a dressing over baked salmon or roast eggplant with a dash of tamari