Tips to include more vegetables and fruit regularly:
Try to eat vegetables (e.g. raw, cooked, in a soup) every day, and not only on weekends. ∙ Indigenous vegetables and fruit are good sources of vitamins and minerals and should be included where possible (e.g. imbuya, isheka, isheke, thepe, umfino, vowa).
Add extra vegetables to recipes such as stews, curries, stir-fries, salads, soups or with starchy dishes like brown rice or whole-wheat pasta dishes or to egg dishes (scrambled eggs or omelettes).
Snack on fresh fruit or fresh vegetables (such as sliced carrots, cucumbers, tomatoes or even shredded cabbage) between meals (or add them to your lunchbox) and get the kids to do this as well.
Prepare vegetables and fruit with little (if any) added fat, sugar and salt. ∙ If you find it difficult to eat a variety of vegetables, you can increase your portion of one vegetable (i.e. more is better if you cannot have many).
Remember that children are more likely to enjoy eating vegetables when they have eaten a variety from an early age (i.e. from six months when you start with complementary feeding) and when they see their parents enjoying vegetables (so time to lead by example).
Tips to prepare beans, peas, lentils and soya more easily:
As canned foods have a higher salt (sodium) content, if you choose to use canned beans, peas and lentils for convenience, they should be rinsed before you eat/cook with them. ∙ Soaking beans and chickpeas overnight in plenty of water will reduce cooking time and help to reduce bloating (however do not cook using the soaking water).
Use a large enough pot and cover with enough water as they increase two to three times their raw size.
Try not to cook dry beans, peas or lentils together as each has its distinct cooking time. These foods should be thoroughly cooked until they are tender and drained well.
Add seasonings such as bay leaves, onion, garlic and/or pepper corns when cooking, but leave salt, acidic foods and condiments, such as tomatoes, lemon juice and vinegar until after cooking as it can harden beans.
Save energy by using a wonderbag or haybox to cook dry beans, peas and lentils. Microwaving does not reduce cooking time.
What tips do you have for preparing meals away from home, e.g. lunch boxes?
Plan the breakfast/lunches for the week and put a list on the refrigerator or counter to remind yourself what to pack.
Prepare the breakfast/lunches the night before and store in the fridge or freezer so it can be safely consumed the next day.
Most of the lunch box should consist of unprocessed or minimally plant-based foods, for instance: vegetables and/or fruit, legumes and where possible minimally processed starchy foods.
Follow hygienic food preparation methods. This is especially important when food will be stored for many hours before eating.
In summer, freeze water bottles overnight to have ice-cold water throughout the day. This also can help to keep a lunch box cool.
