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    • All Breakfast Dinner Festive favs Guest Recipes Kitchen Essentials Lunch Sweet things Whole30
      Breakfast

      Mushroom & Egg Skillet

      February 5, 2022

      Festive favs

      Honey & Bacon Sprouts

      December 21, 2021

      Festive favs

      Pimped up Prawn Cocktail

      December 20, 2021

      Dinner

      Smashed Spuds with Truffle oil & Parmesan

      December 5, 2021

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      Mushroom & Egg Skillet

      February 5, 2022

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      Sausage and Egg Breakfast Sambos

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      Pumpkin Pancakes

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      Smashed Spuds with Truffle oil & Parmesan

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      Dinner

      Christmas Hasselback Potatoes

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      Eyeball Meatballs

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      Pumpkin Marinara

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      Festive favs

      Honey & Bacon Sprouts

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      Festive favs

      Pimped up Prawn Cocktail

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      Festive favs

      Smashed Spuds with Truffle oil & Parmesan

      December 5, 2021

      Festive favs

      Christmas Hasselback Potatoes

      December 1, 2021

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      Sinéad Delahunty’s Red Pepper, Spinach and Brie Frittata

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      Nourishing Fir’s Raw Cookie Dough Cups

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      Guest Recipes

      Finn’s Lean n’Green Smoothie Bowl

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      Guest Recipes

      Holly White’s Vegan Shepardless Pie

      May 30, 2018

      Kitchen Essentials

      Smashed Spuds with Truffle oil & Parmesan

      December 5, 2021

      Kitchen Essentials

      Pumpkin Marinara

      October 27, 2021

      Kitchen Essentials

      Sesame Cauliflower

      October 21, 2021

      Kitchen Essentials

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      Sweet things

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BlogFood

Eat your greens! Top tips for getting more veggies into your diet

written by thewonkyspatula February 6, 2019
Eat your greens! Top tips for getting more veggies into your diet

The food we eat and how we produce it determines not only the health of the people who eat it but also the planet.

“Eat like a vegetarian who eats meat.”

I overheard someone saying this recently and it really resonated with me. Unknowingly it’s something I have been practising myself for quite some time, and no I’m not a flex-itarian, in fact I have no label for the way I eat and I couldn’t be happier about this. 

For years I followed all of the paleo principles strictly, however, in the last 2 years or so I have been experimenting with different foods and have found what I think is the perfect balance.

Nothing has changed too dramatically, I still hold the same principles when it comes to eating – fresh, unprocessed, seasonal food. Buying Irish and supporting Irish food businesses is something I feel very passionately about.

The only main change I have made is drastically reducing my protein intake. Previously 80% of my plate would have been made up of meat, fish or eggs – now 80% of my plate comprises of vegetables.

The results?
I got leaner, stronger and my hair and nails are healthier than ever.

Finding your food freedom is something that I encourage everyone to do – and I appreciate that it is completely unique to you. But what if you could help yourself and the environment by reducing your meat intake and upping your intake of nutritious vegetables, nuts, seeds & pulses?

The most important part of the process of finding your food freedom is “coming to a point where you are able to sit back and say, I can and will happily eat like this for the rest of my life.” For me, being happy with the way in which you are eating is the most important part of that sentence. If you are not happy and willing then you haven’t found that freedom yet.

With everything there needs to be balance, you shouldn’t feel that you are depriving yourself of anything and that is why I am not calling on the whole world to become vegetarian or vegan. I’m simply suggesting that you flip the ratio of your plate.

So how can you get more vegetables into your diet?

Experiment with veggie noodles/rice, a couple of times a week switch out regular pasta/rice for vegetable alternatives. It’s a great way to get more micronutrients into your diet and also a fun way of trying out new things.

My favourites are courgette noodles (zoodles) & broccoli rice.
(I even grate courgette into my porridge! It’s a great way to bulk up your portion)

Instead of a sandwich, why not roll up the ingredients in a couple of leaves of iceberg?

Veggie buns are also a great substitute on burger nights, my favourites are Portobello mushrooms or sweet potato discs.

Always add a couple of handfuls of greens to your meals, whether it’s spinach with breakfast, some extra salad leaves with lunch or green beans with dinner.

If you are a batch cooker, add one meat-free option to your rotation a week, veggie burgers are great for this. My favourite substitute for mince is walnuts, simply blend them down with your herbs and spices and cook a Bolognese/Chili Con Carne as normal. (Lentils and beans are also cost efficient substitutes.)

Bottom line, there are many unique ways you can include more vegetables into your diet, allowing you to significantly increase your intake when it comes to fibre, nutrients and antioxidants.

You really can’t go wrong when it comes to eating more veggies!

Eat your greens! Top tips for getting more veggies into your diet was last modified: February 6th, 2019 by thewonkyspatula
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Hi I'm Nicola, author of The Wonky Spatula, thanks for stopping by! I hope you enjoy my site and are inspired to try new things. Cook healthy, live happy. I love seeing recreations my recipes so be sure to #thewonkyspatula if you are posting on social media!

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  • After a crazy couple of months - hit pause for the week, enjoyed some ☀️ lots of s and plenty of laughs Here’s to another year on the #thewonkyspatula
  • Friday night and I’m feeling some red hot turkey meatballs Have you tried them yet? Link to the recipe on my stories #thewonkyspatula
  • I ADORE Sweet Potato Wedges, in every way possible, the tahini drizzle on these bad boys has transformed how I will eat sweet potato from now on! Head to my stories for the recipe #thewonkyspatula
  • Starting off this Monday with a Bang!! Bang Bang Shrimp that is! Super simple, incredibly delicious and I just cannot wait for as many of you to make it as possible. Check out the link with all of the instructions on my stories #thewonkyspatula
  • Running towards 2022 like… ‍♀️Swipe to the end to see how I spent 98% of the year… 2021 has been one hell of a roller-coaster and I’m so grateful to be finishing the year with everyone I love around me There have been some extremely challenging times, from highs to lows and everything in between. I’ve cried probably just as much as I’ve laughed, but we stuck with it and did what we needed to do. Things I’ve learned in 2021 – • Celebrate every small win and be thankful for every day • It’s never a bad idea to
  • May’s recipes have landed on the App they’re packed full of flavour and ready for BBQ season Download the App now to get in on the goodness #thewonkyspatula
  • **Competition Time** Settling in really well into our new home ‍♀️‍♀️ and Kelkin Effervescent Zinc & Vitamin C is a major part of my morning routine! We all know that the best way to look after ourselves during these cooler months is by making sure we eat good food, move daily, get good sleep and stay hydrated... But sometimes, we all need a helping hand to boost our immune systems!! This is where Kelkin’s Vitamin C range takes centre stage – Personally I find the darker days leave me feeling a bit more tired than usual so Zinc & Vitamin
  • I am feeling a frittata packed full of veggies today!! This veggie frittata is one of my go tos, let me know if you try it!! 3-4 large eggs 1 avocado 8-10 Santini or cherry tomatoes 1 bell pepper Large handful of collard greens 1 tsp hot chili flakes (or more if you’re in the mood to spice things up!!) 1/2 tsp of garlic granules Small handful of fresh corriander Oil of your choice Pinch of coarse salt 1. Preheat your oven to 180°c/360°F. 2. Dice the avocado, half the tomatoes, and cut the pepper into small chunks. 3. Heat

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