POLOKWANE – Most of us still remember our mother telling us to eat our vegetables because “they are good for you” but as adults most people have specific likes and dislikes when it comes to vegetables.
Brimming with fibre, vitamins, minerals and also protein, vegetables are a versatile food group: from preparing light salads for summer to preparing roasted, baked or glazed vegetables or thick vegetable soups for cold winter evenings (or chilled soups for summer) there is a lot to be said for eating a diet of various and brightly coloured vegetables.
Natural fibre is only found in plant-based foods, a diet that is rich in fibre is also generally high in vitamins and minerals and low in calories, fat, sugar and salt – exactly the type of eating plan registered dietitians recommend, according to Anke van Waveren, a registered dietician in the city.
“Veggies high in fibre are, for instance, peas, brussels sprouts, parsnips and spinach. Vegetables that have a high iron content are swiss chard, spinach, beet greens and kale. Some vegetables like chickpeas, quinoa, dried beans and pumpkin seeds contain protein,” Anke said.
With Mother’s Day being on Sunday, why not treat your mother to a delicious meal that includes some of these vegetables.
One of the most versatile vegetables that many people enjoy are potatoes.
Here is a yummy garlic potato bake recipe to eat with a pot roast or at a braai.
Ingredients:
1,5kg potatoes
500ml whipping cream
50g parmesan (grated)
100g cheddar cheese (grated) and extra to sprinkle over dish
10 wild garlic leaves shredded (or two or more garlic gloves, to taste)
Black pepper
Directions:
• Peel potatoes, slice thinly and place in a large ovenproof bowl.
• Add cheeses (keep extra cheddar for sprinkling over dish aside), garlic and cream and mix thoroughly. Add pepper according to taste and sprinkle with the extra cheese.
• Bake at 180º C for one hour. After half an hour, press potatoes down in the dish so that the cream mixture covers it again and place back in oven to bake further.
