The delicious and simple way to eat 9 portions of a day

How adding more vegetables to your diet can be one of your biggest health transforming habits About me and why I am on a mission to get you to love vegetables

I’m Caroline. I’m a mum and a wife, a daughter and a sister. I’m a former senior marketing executive, and now I’m a health coach, functional medicine practitioner, and an essential oil educator who supports people with chronic and autoimmune conditions.

In 2012 I was diagnosed with two autoimmune diseases – Rheumatoid Arthritis and Guillain Barre Syndrome, which forced me to spend 6 weeks in hospital, paralysed from the waist down. Whilst I thankfully recovered and regained control of my body, Rheumatoid Arthritis is a life-long condition with (currently) no cure.

Medications to manage the symptoms are available, but they are very aggressive and come with a long list of nasty side-effects. And sadly medications didn’t even help.

I wasn’t getting any better. I was always exhausted and everything was a struggle. I felt frustrated and powerless. I was in so much pain that holding hands with my children hurt. My little boy used to ask me whether he was squeezing my hand too hard. (And he was barely even touching it…)

It was in 2016 that, following the advice of a nutritionist, I read The Wahls’ Protocol from Dr Wahls. One weekend, I decided to cook the types of food recommended in the book. And it was literally life-changing. This had an immediate effect on my pain levels.

And at that point I knew that nutrition and self-care held the key to my health and wellbeing. This was the way forward for me. Yet, I felt totally overwhelmed by the changes I had to make to my life and my diet. Getting healthy and staying healthy has since been a long journey. Like everyone, I have good days and bad days.

But I am in remission. I now have a huge amount of vitality and energy. I feel better and younger than I did 10 years ago. I’m no longer in pain. I love the food I eat and despite what people think, I can still eat cake!

Why a guide on eating vegetables?

Why am I writing this guide? Because I believe that vegetables should be at the core of anyone’s diet. Whatever eating 'philosophy' you adhere to, vegetables should be what you build your diet around. Yet, this is both misunderstood and difficult to achieve and maintain for most people.

Here, I share my top tips for increasing your daily intake of vegetables and create a life-long habit. The best health food you can eat is tasty food, so you are happy to eat it for the rest of your life. I hope with this guide I will bust the myth that healthy food is boring and bland and you'll be inspired to eat more vegetables! Paleo, Keto, Vegan, Raw? Is there an absolute truth when it comes to nutrition?

There are a lot of dietary schools out there and a lot of debates and - sometimes - arguments about what is the best diet for health and for the environment (an emerging concern when it comes to nutrition). Nothing is black and white and nothing is an absolute truth. Nor is there one truth for everyone. When it comes to nutrition, it is important to understand the concept of bio-individuality - that is that what is beneficial for one person may be detrimental for another. And in my opinion, it is also important that nothing is done or consumed in excess.

We have evidence that human beings are omnivores and therefore, I believe a balanced diet contains both meat and plant-based foods. Balance may be a cliché, but it is also always the best policy.

That said, there is 2 absolute truths I believe in:

We should avoid consuming ultra-processed foods. That is shop-bought foods that contains more than 5 ingredients, often ingredients that wouldn’t be found in a standard kitchen and ingredients whose name you can’t even pronounce.

We should all consume way more vegetables that we actually do. Really, we should be eating at least 8-9 portions a day

What makes Vegetables so special?

Vegetables are an absolute powerhouse when it comes to nutrients. Some are completely unique to vegetables (in the same way that some nutrients are unique to animal products). Every additional serving of reduces the risk of all-cause mortality by 5%.

Vitamins and Minerals: they work together as essential components in many metabolic processes. Metabolic processes are chemical processes that very simply keep us alive. There are 3 types of metabolic processes: converting food to energy, so our cells can function; conversion of food to building blocks so that we can grow and regenerate; and the elimination of waste. Vitamins and Minerals mostly come from the foods and liquids we consume, only a few can be made by the body. Which is why they are called “essential”. Phytonutrients: we are only just discovering the power of these phytonutrients and today, we know of 25,000 of them. Whilst they are not essential to life, as vitamins and minerals are, they are extremely beneficial for your health. It has now been shown that these chemical compounds are highly protective against disease (the main role they play in the plants themselves). They are protective against cancer, premature ageing, autoimmune disease, cardiovascular disease, diabetes, etc. Fibre: we cannot digest fibre, yet it is critical for our health. It works on many different levels: it feeds our 'friendly bacteria’; it binds to toxins, hormones, cholesterol and other substances that need to be eliminated; it regulates some hormones; it bulks up our stools, which helps with motility and bowel movements.

How about supplements?

Of course, all these nutrients could be obtained by taking supplements. And there absolutely is a time and a place for some targeted use of supplements. But they can never replace wholesome foods. A multi-vitamin supplement may contain 25 different vitamins and minerals. A stalk of will contain more than 500 nutrients, which will work in synergy with each other, making them more easily absorbed by the body. Supplements can never replace a healthy diet, but they can totally supplement it (see what I did here?!?) How much and what vegetables should be consumed? The official guideline is “5-a-day”. This is becoming a well known adage. People still find it difficult to achieve and it is appropriate to keep focussing on this message. But a huge meta analysis (the review of multiple studies and the aggregation of the results of all these individual studies), showed that 8 to 10 portions is where we need to be for optimal mortality risk reduction. But quantity is not the only important element. We need to talk about quality. Guidelines on sourcing

Variety is important, as it will help ensure a good spread of nutrients. You may have heard this, “Eat the Rainbow”, but this is true. The more variety in the colour of your food, the more nutrients you will get. 2 to 3 varieties of vegetables at each meal will help increasing your variety.

Organic when you can. Pesticides and herbicides are not just bad for pests and/or weeds, they’re also bad for us. It adds to our toxic burden. So if you can, do buy organic. Pesticide Action Network UK recently published the dirty dozen and clean fifteen report, which gives great guidance on which and vegetables should definitely be organic. By doing this, you are also maximising nutrient content. Studies have now shown that conventionally grown vegetables have significantly less nutrients than the organic variety .

Local. The closer you are from where the produce has been grown, the higher the nutrients content. Vegetables and fruits start losing their nutrients content the minute they are picked. So if they have to travel thousands of miles to get to you, it is likely that not much nutrients are left.

Seasonal. It goes hand in hand with local. First of all, seasonal produce tastes much better than stuff that has been grown under polytunnels or that was picked unripped and travelled miles to get to you. Strawberries in winter anyone? Can’t think of anything worse. And as per the argument above, if it’s seasonal, the nutrient content will be much higher, as it hasn’t been stored for ages or it grew under the right conditions. Tips on how to include more vegetables in your diet

I don’t think I’ll be alone in saying this. I have lost count of the number of times I have filled my fridge with vegetables, to throw them out a couple of week or so later. Obviously this was prior to dramatically changing my way of eating.

Creating habits

Needless to say that it hasn’t been a simple transition. Eating more vegetables shouldn't be hard, it actually should be pretty easy. BUT, creating new habits isn’t simple. This is because we live hectic lives and breaking a habit and creating a new one requires time and focus, something we often lack. As an aside, this is why habits are so powerful, because they provide us with short-cuts, when we need to be efficient! And so really, that's what it comes down to, creating new habits around vegetables so it becomes easy and natural, not a chore, not something you need to think of long ahead. Habits are powerful and do not underestimate the power of small incremental daily changes.

So we need to change how we eat and we'll do that by creating some winning habits to ensure you eat 9 portions of vegetables a day.

Defining a portion

It is worth spending a little bit of time on what a portion of vegetables is. Some people talk about cups, others say 80g is a portion. I weighed 80g of salad the other day and the picture below shows you what it looks like. Now, I don't carry a scale in my back-pocket, so clearly, I need a different way. So I use my fist. I think it's close enough to a cup and/or 80g of vegetables and it does provide me with a guideline. My usual breakfast salad weighs around 400g (I did weight it!), so that's about 5 portions. I load up my portions early in the day, this way, if something doesn't go according to plan, I'm close to my full daily intake before 10am!

ADD YOUR NOTES HERE

1 portion of Salad (=80 g) My breakfast salad (circ. 5 portions) My 6 Tips

CENTRE OF THE MEAL 3 VEG AND MEAT We usually plan our meals around a piece of meat or fish and It is a very traditional to serve “Meat and 3 Veg” for dinner we think of vegetables as a side. Try and turn this on its head. in the UK (though one of these 3 veg is usually potatoes Plan your meal around your vegetables. And your plate and these don’t count as vegetables!). This is a great way should be at least half if not 3/4 vegetables, with a small to ensure variety. Aim for 2 to 3 (or more) different portion of protein. vegetables on your plate. This will help with increasing your nutrient intake, as well as make your meal more interesting.

PREPARE AHEAD RE-THINK BREAKFAST If you haven’t got time to cook on a daily basis, you can save To eat 9 portions of vegetables a day, you will struggle time by preparing ahead. This is one of the main secrets to unless you eat some at breakfast. So time to re-think achieve a wholesome diet at home. Peel, wash, chop, even breakfast. Our breakfasts are laden with carbs and cook ahead. Yes, you will lose some of the nutrients by therefore sugar. This is a recipe for an energy crash and preparing ahead - as purists would argue, BUT, better to eat hunger 2-3 hours later. Breakfast as we know it is an vegetables that have lost some nutrients (they will still have invention of the early 20th century. Some add vegetables loads!), than not eat them at all. So what can you do ahead: to your breakfast. Smoothies are a popular option, as they wash your salad and leafy greens, cut your broccoli and can “hide” the vegetables behind the sweetness of in florets, grate and beetroots to add to a (but keep it to 50:50 veg-fruit ratio). Swap your bread with salad, slice to add to a stir fry, prepare a soup, roast some wilted with your eggs and bacon. Make a sweet potatoes, courgettes, broccoli or any vegetables ahead breakfast muffin with loads of vegetables. Have a salad to add to salads or for a quick dinner when time is limited. (now my choice of breakfast) or a bowl of soup (my choice in winter).

FORGET STEAMED, ROASTED ALL THE WAY IT UP Yes, steamed is the absolute best way to cook your vegetables Add plenty of condiments: , , and onions, to retain most of the nutrients. But it can also be pretty dull to it really helps to make your vegetables tastier and more eat steamed vegetables every day. We’ll go on to talk recipes interesting. Only then will you embrace and enjoy eating a next, but I find roasting vegetables a really tasty way of llot of vegetables every day. vegetables (and pretty effortless). It is worth noting that it’s not too far steaming off when it comes to retaining the nutrient levels. Finally, as an added bonus, adding fat also helps with the absorption of the fat soluble vitamins, such as Vitamin A or E. Recipe inspiration

If you aim to eat 9 portions of vegetables a day, steamed vegetables on the side of a grilled piece of meat, you will get bored very quickly. So here are loads of different ways you can make vegetables not only more interesting, but also the central piece of your meal.

STIR FRY This is often what I end up cooking in the evening, when I need something quick and I have nothing ready. I usually start with some or and garlic and then start adding veggies. Courgettes, broccoli, sweet potatoes, carrots, squash, mushrooms, leafy greens, such as or spinach. And depending on how I serve them, I’ll add herbs such as oregano or thyme for Mediterranean flavours or I might add and soy sauce (and chillies if you eat Nightshades) if I fancy more Asian flavours.

CURRY Curry is most definitely a comfort food dinner. I follow very much the template for a stir-fry, but I add a mix of spices and finish it off with coconut milk at the end of the cooking. Depending on my fancy, it will be Thai or Indian flavours.

ROASTED VEGGIES I love roasted vegetables, because it concentrates the flavours, as the cooking method reduces the amount of water in the vegetables. I roast any vegetables. Roots, such as carrots, , , sweet potatoes, squash and courgettes, broccoli and cauliflower, , etc. Have your tried kale crisps? If you haven’t, you ought to! I often roast a couple of big trays at the weekend and I use them throughout the week. Such an easy way to cook, just chop the vegetables, add oil, salt, any other seasoning such as spices and/or herbs and roast until soft and golden. Recipe inspiration

VEGETABLE RICE / NODDLES Cauliflower rice is so tasty, it beats the original rice version. I load it up with a lot of other vegetables, to make sure I eat the rainbow. You can also make vegetable rice with parsnips, sweet , celeriac, any raw root vegetable will work. Vegetable noodles are made with a spiraliser, with courgettes or sweet potatoes.

SALAD Start with some leaves, 1 or 2 portions per person. Top up with loads of other vegetables: grated carrots and/or beetroots, chopped , mushrooms, garlic, onions, roasted vegetables, avocado, slices, etc. You can dress it with a simple lemon & olive oil, or make a mustard vinaigrette, or a thai inspired dressing with garlic, ginger and soy. You can even make these in advance and store in a jar, another few minutes saved!

SOUP Hot or cold, soup is a wonderful way to eat a lot of vegetables. In winter, I'll often chuck vegetables into my instant pot. I'll eat soup for breakfast, lunch or dinner. Loads of onions and garlic and any choice of vegetables.

SMOOTHIE Not a personal favourite, but if you are used to having one in the morning, this is a great way to add more vegetables into your daily menu. Also, it is conveniently portable, so can be taken to work Recipe inspiration

DIPS Move over mayonnaise, here come: artichoke or beetroot hummus, guacamole or black tapenade. Delicious snacks or starters

MUFFIN / LOAF / OMELETTE / QUICHE Any egg based recipe is a great way to add vegetables into your diet. I make the muffins for my kids and they really enjoy them. They can be made ahead too for an easy snack or light meal.

CAKE cake is obviously famous and chocolate and beetroot is definitely becoming popular. Courgette and lemon was my latest baking effort and and chocolate brownie is my next attempt.

WAFFLES / PANCAKES That's right, waffles or pancakes. These beauties were made with green plantain and butternut squash. Crispy, sweet but not too much, it was a great start to the day. Recipe - Cauliflower fried rice

Ingredients

1 cauliflower in florets 2 tbsp coconut oil 1 onion finely chopped 1 piece (2cm) ginger grated or chopped finely 1 carrot finely sliced 1 courgette sliced 5 mushrooms sliced 1 handful kale or spinach chopped 2 tbsp coconut aminos 1 tbsp fish sauce (omit for vegan version) 1 handful of coriander leaves & fresh spring onions (chopped) Optional - for garnish 3 chicken thighs (cut into pieces) Optional - for a main course

Method

Place the cauliflower - raw - into a food processor and process it until it looks like 'couscous' or 'rice' (I usually do this in 2 or 3 batches, to make sure it doesn’t get all mushed up) and reserve Use a wok or large frying pan such as a cast iron skillet. Cook the onion on medium heat until softened Add the ginger & garlic and cook for another 2 minutes Add the carrots & courgettes and stir fry until soft Add the cauliflower rice and cook until soft - between 5 and 10 mins Add mushrooms & leafy greens and the coconut aminos and fish sauce If using chicken, add the chicken at the same time as the carrots & courgettes. If using prawns, add them in the last stage. This recipe is AIP / Paleo / Vegetarian or Vegan (if no fish sauce / chicken or prawn) Gluten and grain free, dairy free, egg free, nightshade-free Recipe - Thai-inspired curry

Ingredients

CURRY SAUCE VEGETABLES & FISH/MEAT 1 medium onion 2/3 carrots (sliced) 4 garlic cloves 1 courgette (sliced) 3 dates (chopped) 4 florets of cauliflower or broccoli (split 1 stick into smaller florets) 1 lemongrass stick (or 3 drops of EO) - finely chopped 3 or 4 mushrooms (sliced) 2 heads of pak choi or 150g a 2-cm piece of fresh ginger (or 3 drops of EO) kale/spinach 4 lime kefir leaves (or 3 drops of lime EO) a handful of coriander leaves (chopped) juice of 2 limes 2 filets of white fish - cubed or prawns, 1 can of full fat coconut milk mussels, squid for a seafood curry or 2 tablespoons of fish sauce chicken or beef for a meat curry 2 tablespoons of coconut aminos salt (to taste)

Method

Soften the chopped onion and celery into olive or coconut oil; after 5 mins, add the garlic, dates and the lemongrass/ginger (or add the EOs) Add the coconut milk, fish sauce, coconut aminos and lime juice. Use a blender and blend the sauce - more or less depending on the texture you like. Add your vegetables, based on the time in takes to cook. Start with carrots and cauliflower; 10 mins later add courgettes and the white stems of the Pak Choi; 5 mins later, add mushrooms, pak choi leaves and chopped coriander, as well as the fish (if using meat, add it at the same time as courgettes as it needs longer to cook). Once removed from the heat and leave it to cool for a few mins, add a few drops of EO (one at a time to avoid over powering the taste, they are very potent!)

This recipe is AIP / Paleo and can be Vegetarian or Vegan (if no fish sauce / chicken or prawn) Gluten and grain free, dairy free, nightshade-free Nighshade-free Gazpacho

Ingredients

1 cucumber (or 2 small ones) 1 avocado 1 handful basil leaves 1 handful 80 g spinach or kale leaves 1 celery stalk 1 2 garlic cloves 3 tbsp olive oil1 lime (juice only) 1 pinch salt (add more to your taste)

Method

Put all the ingredients into a high-speed blender Blend till smooth Add water (¼ cup at a time) until you obtain the consistency you like (more or less liquid) Chill in the fridge for a few hours Serve as is, or add chopped cucumber and spring onions

This recipe is AIP / Paleo Gluten and grain free, dairy free, nightshade-free Kale and avocado salad

Ingredients

150g Kale 1/4 cucumber, cut into small cubes 1 red onion, chopped finely juice of 1/2 lemon (or more if you like more tangy) 2-3 tbsp olive oil Seasoning

Method

Wash kale and pick the leaves of the stems (discard those) Break the kale leaves into small-ish pieces Put the kale in a salad bowl and put the lemon juice on it 'Massage' the kale for about 5 mins, until it has softened Add the other ingredients, toss well together It keeps well for a few days in the fridge Add 1/2 avocado on the day you eat the salad (best to add it fresh, otherwise it will become black)

This recipe is AIP / Paleo Gluten and grain free, dairy free, nightshade-free Recipe - Courgette and Lemon cake

Ingredients

200g / 2 cups tigernut flour (or ground almonds) 100g / 1 cup flour 2 tsp bicarbonate of soda 1 small grated courgette 300g / 1.25 cup apple sauce 1/2 cup maple syrup or honey 1/2 cup coconut oil (melted) Juice of 2 lemons Zest of 2 lemons or 15 drops of lemon essential oils (food grade)

Method

Pre-heat the oven to 180 degrees celsius Put all the dry ingredients in a bowl Add the wet ingredients (except lemon juice) Mix together until you have a batter Add the lemon juice. It will react with the bicarbonate of soda and start 'frothing'. This is normal, it is adding air to the batter, which make the cake very light Put the batter into a lined and greased tin (20-22cm wide) and bake for 45 mins or until a knife comes out clean

This recipe is AIP (if using tigernut flour) / Paleo / Vegan (if no honey) Gluten and grain free, dairy free, egg free, free (if using tigernut flour), no refined sugar One week to 9-a-day challenge

First challenge Starts 16/09

The objective is that on Day 5, you eat 9 portions of vegetables. It is important to increase gradually, so to avoid 'clogging up the pipes', so we will start with 3 to 5 portions. I have set 5 mini challenges for you to try something new. We will have a private facebook group, where we can share our experience and pictures of our delicious food.

You will be provided a week ahead with a shopping list of vegetables, recipes and also some ideas of resources so you are ready to start on the Monday. The recipes will be for inspiration, but you can completely go freestyle! All recipes will be vegetable based, but you're welcome to add a side of protein (animal or plant- based).

Every participant will be entered into a prize draw to win a free health history session with me

CLICK HERE TO GET STARTED >>