Vegetables are a group of foods that nutritionists do not stop talking about and encourage their consumption. The main reason is that they provide us with water, fiber, vitamins, minerals and antioxidant substances, essential nutrients to maintain a good state of health.
To achieve all its benefits should consume 2 to 3 servings each day, which would amount to about 300gr of vegetables. Many reports highlight that we are below these recommendations, so we must look for ways to take vegetables more often or in greater quantity.
To achieve this goal I will give you some tips to have a “closet bottom” of vegetables at home. Yes, just as we have a good bottom of clothes closet, with basic garments that fit us well, with the vegetables we must do the same. But what should be taken into account when preparing this closet floor? Here are some basic tips:
1. Buy fresh vegetables at least once a week
- Prioritize the seasonal ones, they are cheaper, they are in an optimal moment of maturation and allow to vary and adapt the recipes to each season. Buying fresh vegetables is one of the key points when making healthy purchases .
- Well stored When you get home with your fresh vegetables, you take them out of the bags and leave them in a cool, dry place away from the light. If you are not going to consume them in a few days, you can leave them in the less cold part of the refrigerator.
- 1 raw vegetable a day, so we ensure the contribution in vitamins that could be lost with cooking. Lettuce, tomato, pepper, carrot, cucumber, radishes … What can we prepare in the form of various salads, vegetable sticks, gazpachos …
- Thorough washing. It is recommended to wash the vegetables under the tap with running water. You can also use a few drops of bleach for food use.
- Variety in cooking. The other ration of vegetables can be made in the form of purees, vegetables for steaming, to sauté or grilled, to roast in the oven or even to cook. We can vary between leafy ones such as chard, cabbage groups, vegetables such as eggplant, zucchini, pepper, pumpkin … etc.
2. Have alternatives to fresh vegetables
Add them to the shopping list, at least once a month. They are ideal for the weeks that we have not been able to go to the market or even to taste vegetables that are not seasonal. What options we have?
- Canned vegetables . They are vegetables that have undergone a temperature treatment to keep them. These are treatments designed to preserve both their nutritional properties and their organoleptic characteristics. We can have them in the pantry and we just have to open them to have some vegetables ready.
Canned vegetables “natural” are those that are cooked, sterilized and preserved in water and salt. They constitute a very successful and useful option. You just have to remove the water from the boat, heat if necessary and consume. If you do not finish the whole boat, try not to throw away the water it contains so that the remaining vegetables are better preserved. Any ideas? Well, recently I tried a canned Leek Helios that with just a few minutes of oven acquired a spectacular roasted touch. As I liked the result of the leeks, I tried other preserves of the same brand, specifically their stew and asparagus. In this case just skipping them I got a good accompaniment of meat or fish. Oh, and very important: As this type of canning incorporates salt, it will not be necessary to season them.
- The frozen ones : They constitute a healthy and comfortable alternative. They are usually clean, cut, are scalded to improve their conservation and freeze below 20 degrees below zero. Freezing keeps vitamins and minerals in vegetables well.
You see that it is not so difficult! Above all, try that the purchase of vegetables adapts to your tastes and rhythm of life, so that it is easier for you to reach these 300gr of vegetables daily that we need for an optimal state of health.