Findings show that 44% of women say that they are tempted by unhealthy snacks throughout the day, with 29% admitting it’s actually their biggest vice. Over a third of the British public even state that they consume at least one unhealthy snack each day, which when added up can be seriously detrimental to our health. Currently promoting healthy snacking throughout summer, Lloyd Bridger of the fitness group LDN Muscle talks to Female First to discuss the top 10 foods to include in a plant based diet, helping you stay healthy throughout the summer months.
Vegan on Female First
Zespri® SunGold kiwifruit
At under 80 calories per kiwifruit, while still maintaining a delicious sweetness, Zespri® SunGold kiwifruit is great for satisfying sweet cravings over high sugar, high calorie alternatives. The yellow flesh kiwifruit is packed with three times the amount of vitamin C than an orange, as well as fibre and Actinidain which helps us to better digest proteins.
Spiralised vegetables
Spiralised vegetables are a great low carb, low calorie replacement for noodles and pasta. We like to use courgette, carrot and even cucumber depending on the dish, to bolster the volume of food without unnecessarily adding lots of extra calories.
Cauliflower rice
A great low calorie, low carbohydrate alternative to rice. Chop a head of cauliflower into four and break into large florets, then add these to a food processor and pulse for one-second intervals until the contents looks like couscous. Serve raw with a salad or cook in a pan, over a medium heat with a tbsp. of oil for five-eight minutes.
Quinoa
Quinoa isn’t your average grain – high in protein, fibre and vitamins, you only need to have a small amount to leave you feeling satiated. Plus it is really versatile – great for both main courses and deserts, allowing you to make low calorie rice pudding and semolina style dishes!
Avocado
We all know that avocados are packed full of monounsaturated fat and fibre making them filling, but they are also one of the best sources of glutathione – an important antioxidant – which can help with repairing and building new tissue, and maintaining a healthy immune system.
Nuts
Nuts, such as pistachios, are high in monounsaturated fat and protein, these combined together will help keep you feeling fuller for longer, as it increases the amount of time the food remains in the stomach before passing into the intestines. A variety of nuts will also give you a good intake of different vitamins and micronutrients.
Fresh herbs
There is no doubt low calorie diets can get boring if you don’t add variety to your meals – this is where fresh herbs come in! They can add intense flavour or help develop flavours already in the dish – add them to your salads, stews, bakes, or even some mint to your water.
Beetroot
Beetroot has become very popular amongst athletes in the past five to ten years due to its high levels of nitrates which can help boost performance! Besides this, it is also high in iron, folate, and magnesium, amongst other anti-oxidants. Just be sure to avoid the pickled beetroots if you are adding them to smoothies!
Cacao
You can either buy cacao as powder or nibs; powder is great for adding to smoothies and baking, whereas nibs are better for certain recipes. Cacao is incredibly high in anti-oxidants, iron and calcium – and great for giving a chocolatey flavour without all the added sugar.
Spinach
Spinach isn’t just for Popeye, as it is high in iron it’s a great addition to diets for women and anyone who does a lot of exercise. The raw leaves make a great bed for a salad or can be wilted down in a pan with a little oil and garlic to make a delicious side dish.
Zespri® SunGold is a new sweet kiwifruit variety with yellow-flesh. Available nationwide from May 2017 through to December 2017, in all leading supermarkets.
Tagged in Vegan Plant Based