veggie love: 7 tips to make sure you’re getting enough

veggie love: 7 tips to make sure you’re getting enough: "

It feels like there’s an incredible amount of conflicting information out there when it comes to healthy eating. But have you ever noticed that there is one consistent message?

Yep, everyone from the vegans, to the raw food brigade, to the low fat fans, and even my fellow slow carbers all agree we should eat more vegetables.

so how much is enough?

According to the Australian Guide to Healthy Eating, most people should be aiming for at least 5 serves of veg a day.

Pregnant ladies and breastfeeding mums should be aiming for 6 – 7 serves.

Children’s needs increase with their age. But basically by the time you’re 8 years old, you should be aiming for 5 serves as well.

what exactly is a serve of vegetables?

Glad you asked.



by weight

1 serve = 75g (2.5oz).



by volume

1 serve cooked veg = 1/2 cup

1 serve leafy veg = 1 cup

one small potato

My nutritionist friend, Kathryn Elliott wrote a great post with pictures of what 5 serves of vegetables looks like. Worth checking out.

7 tips to get your 5 serves a day

1. Include vegetables at breakfast.

This is possibly the easiest way to increase your vegetable intake. I’ve really been getting into spinach with my eggs for breakfast. Sometimes I use fresh baby spinach but mostly I just defrost some frozen spinach. And give it a good squeeze of lemon juice. But if spinach is a bit too weird for you, how about mushrooms or grilled tomato?

2. Serve a side salad or veg at dinner.

Pretty self explanatory. If you’re not already including a side with your evening meal, what are you waiting for? In summer especially, a classic green salad only takes a couple of minutes to whip up and goes with pretty much anything. And while I still like my salads in the winter, some steamed broccolini or my all time favourite super simple broccoli are my go-to accompaniments.

3. Use vegetables to snack.

While it does take a little bit of organisation, snacking on vegetables is a brilliant way to expand your intake. With the added bonus of keeping you away from sweet treats. Carrots or celery with a little peanut butter or hummus are a great place to start.

4. Plan for leftover veggies.

Rather than just cooking what you need for dinner, why not make extra veg to have with your breakfast, lunch or as a snack.

5. Try eating vegetarian one day a week.

I’ve been a little slack with my meat-free mondays because I’m travelling at the moment but it’s another great way. Replace your meat with lentils or beans (which count as veg!)

6. Have some dessert.

OK, not so obvious. But even sweet treats can help in the veggie department. Try something like this wonderful zucchini cake.

7. Keep a record for a few weeks.

As all good business students know, we manage what we measure. So why not keep track of your serves of veg a day and see where it leads you.

________________________________

video version of the recipe

________________________________

Our 5 Ingredient Baking class starts this weekend at the Stonesoup Virtual Cookery School.

Just 24 hours left to go in the draw to win a copy of my 2 favourite baking cookbooks: How to be a Domestic Goddess by Nigella Lawson AND Bourke Street Bakery by Paul Allam.

Sign up here today.

Competition closes 7pm Eastern US time Tuesday 12th April 2011.

________________________________

veggie kebabs recipe

serves 2

1 tablespoon smoked paprika

300g (10oz) firm tofu, cut into cubes

1 medium zucchini

12 button mushrooms

1. Preheat overhead grill or broiler on its highest setting. And soak 4 bamboo skewers in cold water.

2. Combine paprika with 2 tablespoons extra virgin olive oil in a medium bowl. Season.

3. Toss tofu in the marinade to coat. Stand while you prep the vegetables.

4. Slice zucchini into wide ribbons using a mandoline or vegetable peeler. Trim mushroom stalks.

5. Tread tofu, zucchini and mushrooms onto the skewers. Drizzle with any leftover paprika oil.

6. Grill for about 3 minutes on each side or until the mushrooms are cooked and the tofu is hot.

st patrick’s mash recipe

serves 2

2 small heads broccoli

knob butter

1. Chop broccoli into rough pieces.

2. Bring about 2cm (1in) salted water to the boil in a medium saucepan.

3. Add broccoli and cook, covered for about 5 minutes or until broccoli is tender.

4. Drain and mash broccoli with the butter using a stick blender, your food processor, or just use a fork.

Print Friendly

Share

"

Nordic Nights: 12 Fun & Hip Hotels in Sweden

Nordic Nights: 12 Fun & Hip Hotels in Sweden: "[ By Steph in Architecture & Design & Travel & Places. ]

From the pristine northern forests to the bustling streets of Stockholm, Sweden has a lot to offer – and plenty of cool, unusual and visually stunning places to stay while you’re visiting. In fact, if swanky art hotels with live glassblowing and painfully hip bars bursting with local patrons aren’t cool enough for you, you can literally sleep on ice at the world’s largest ice hotel. These 12 hotels range from the simplest hut in the woods to luxurious accommodations in historic buildings.

ICEHOTEL, Jukkasjärvi

(images via: icehotel.com)

Sweden is home to the world’s largest hotel made out of ice and snow. The ICEHOTEL began with a single igloo and now has 80 rooms, all made from over 10,000 tons of ice and 30,000 tons of snow. Available from mid-December to mid-April, the hotel is re-made and re-designed every year, with one-of-a-kind ‘art suites’, the world-famous Absolut Ice Bar, a restaurant and even an ice chapel.

TreeHotel, Harads

(images via: treehotel.se)

Stay in a stunning ‘Mirrorcube’ that reflects the surrounding forest, an oversized bird’s nest, a pod that resembles a UFO or a roomier cabin at the Treehotel, Sweden’s lofty new getaway in the pristine natural region of Harads. Each of the Treehotel’s six guest rooms are perched in the trees for unforgettable views, and they all have private bathrooms with incinerator toilets. (Good to note: the Mirrorcube has been specially treated to prevent bird collisions!)

Nobis Hotel, Stockholm

(images via: nobishotel.se)

Taking visual inspiration from Sweden’s wintry landscape, the crisp and elegant Nobis Hotel is not just a place to sleep – it’s been called ‘Stockholm’s living room’, with locals flocking to the cool contemporary bar and the hotel’s Southern Italian-style bistro. Located in a pair of historic 19th century buildings, the 201-room hotel is within walking distance of Stockholm’s best shopping and sightseeing.

Silvermine Suite, Sala

(images via: sophie andersson at salasilvergruva.se)

At the Sala Silvermine in Sweden, you can navigate dark winding underground passageways down to your own private cave. The Silvermine Suite is 155 meters under the surface of the earth in one of the world’s best-preserved historic mines, which once produced over 3 tons of silver every year. For travelers who aren’t claustrophobic and don’t mind the cold, this could definitely be a once-in-a-lifetime experience.

Story Hotel, Stockholm

(images via: storyhotels.com)

The bohemian-chic Story Hotel is a favorite of stylish urbanites, combining modern glamor with a welcoming sense of coziness enhanced by plenty of purple velour. Clean, bright new elements are combined with strategically revealed remnants of the building’s former life as private residences including antique wallpaper, disused electric meters and reclaimed doors as headboards. Offering 82 guest rooms at affordable prices, the Story Hotel is ideally located right in the city center.

Kolarbyn Eco-Lodge, Skinnskatteberg

(images via: kolarbyn.se)

Set in a picturesque glade near the lake of Skärsjön, the Kolarbyn Eco-Lodge is Sweden’s most primitive hotel, offering twelve electricity-free ‘nature huts’ that put you as close to the Swedish landscape as you can get without actually camping. You’ll fall asleep on soft sheepskins by the glow of candles and the crackle of a warming fire, and enjoy an open-air breakfast when you awaken in the morning. Part of the proceeds of your stay will go toward protecting area wildlife.

Nordic Light Hotel, Stockholm

(images via: nordiclighthotel.se)

Voted Sweden’s leading boutique hotel two years in a row, the Nordic Light Hotel in Stockholm is burstling with personality yet soothing to the eyes of weary travelers. Carefully chosen accent colors and lighting installations invite relaxation in the guest rooms, inspired by the long dawns and sunsets in the region which give off a glow of rainbow colors. The 175 rooms are divided into three categories – ‘standard’ for those who aren’t keen on dramatic lighting effects, ‘superior’ for a little more character and ‘deluxe’ for a truly unique, almost otherwordly experience.

Utter Inn, Lake Mälaren

(images via: houseandhome.ie)

It looks almost like a joke – could you really stay in a space that small, the size of a garden shed? But the Utter Inn is bigger than it looks – its second story is located underwater. Floating in the middle of Lake Mälaren, Utter Inn features two twin beds and a table in the bedroom and a small kitchenette in the upper room. Jump right off the hotel deck into the water, or just watch the fish from the windows in the bedroom.

Salt & Sill Floating Hotel, Klädesholmen

(image via: saltosill.se)

Like the lake idea, but want something slightly more conventional? Sweden has another floating hotel, the Salt & Sill, a minimalist 23-room barge that also serves as a top-notch seafood restaurant specializing in herring and fresh local produce. All 23 rooms have their own outdoor seating areas, but the hotel’s sole suite has an extra-enticing benefit: a private roof-top jacuzzi. The hotel’s location on the lake, by the way, is not a gimmick: the adjacent land simply didn’t have any room.

Jumbo Hostel Plane Hotel, Stockholm

(images via: jumbostay.se)

A junked 747-200 has a new life as a unique new hostel in Stockholm. Retrofitted with 25 guest rooms, from quad dormitories with bunk beds to private suites, the Jumbo Hostel retained the original lounge bar and first class seats, and some lucky visitors get to sleep in the cockpit, which has its own private bathroom.

Kosta Boda Art Hotel, Småland

(images via: kosta boda art hotel)

Located in the heart of Småland’s ‘The Kingdom of Crystal’, home to 13 glassworks, the eagerly anticipated Kosta Boda Art Hotel is a glittering showcase of glass art by the famed Kosta Boda. Each of the hotel’s 124 rooms has been individually designed by the glass artists, and their influence is particularly notable in the hotel bar and in the spa, where swimmers can put on goggles to view a glass exhibit at the bottom of the pool. Take a seat in the restaurant and you can even watch Kosta Boda glassblowers blow and sculpt glass on a stage.

Scandic Malmen, Stockholm

(images via: scandichotels.com)

Fun and budget-friendly, the 327-room Scandic Malmen is located within walking distance of some of Stockholm’s best live music venues in the trendy district of SoFo. A massive, blocky, unremarkable exterior gives way to interior design that matches the hipness of the hotel’s location. The hotel restaurant is a popular choice among Stockholm residents for brunch.

---

Want More? Click for Great Related Content on WebUrbanist:

7 of the Smallest Hotels and Hotel Rooms in the World: From Pipe Rooms to Capsule Hotels

You can judge for yourself which one is the actual winner of this dubious award after taking a look at this incredible collection of the tiniest hotels in the world!
72 Comments - Click Here to Read More »»

---

12 Fun & Funky France Hotels, from Paris to Bordeaux

Fresh, creative and sometimes strange, these 12 hotels in France - including a hamster-themed getaway with a working man-sized wheel - are fun and unexpected.
1 Comment - Click Here to Read More
»»

---

For the Adventurous Urbanist: 6 Incredible Ocean-Going Hotels from Around the World

From the United States to the United Arab Emirates, from Sweden to the South Pacific, here are six hotels that are perfectly designed for the nautically inclined.
25 Comments - Click Here to Read More »»

---

---

---

[ By Steph in Architecture & Design & Travel & Places. ]




[ WebUrbanist | Archives | Galleries | Privacy | TOS ]

"

a thousand words.

a thousand words.: "

En bild säger mer än 1000 ord..

A picture is worth more than a 1000 words..

by felicia shelton

"

Finalists for the AD space competition!

Finalists for the AD space competition!: "

This issue we have 8 finalists for the ad space competition! We usually have 5 finalists, but this year there was a 3-way tie for the last spot, so we will have 8 finalists!

To vote for your favorite, please “like” Beacham & Company, REALTORS on Facebook and write your vote on the wall.

If you do not have Facebook, you can leave a comment here and tell me your vote!

Voting ends Monday morning at 10 AM.

And now for the finalists…

1. Atlanta Lighting Design

Since 1990, Atlanta Lighting Design has joyously brought light to the world. The scope of our body of work reaches across America and Europe. From art collectors to avid readers or people wanting to improve their environment; we offer solutions to existing issues as well as new construction design and specifications. Visit our website atlantalightingdesign.com and see the light. After all, “when is it NOT about the Light?”

2. Historical Concepts

“The Beacham Series” showcases the classic homes of Atlanta with premiere real estate listings that exude luxury, quality and gracious southern living. Historical Concepts designs new classic homes that will similarly stand the test of time and also helps give a second life (and sometimes a third!) to older homes with historic character. We blend the time-tested principles of classical and traditional architecture with old-world craftsmanship and materials to create homes of comfortable luxury that will be cherished for generations. Whether the reader is in the market for a new home, a architecture/design afficianado, or just wants a peek into some of today’s finest homes, we believe that the discerning reader of “The Beacham Series” will find ideas, inspiration (and hopefully an architect!) by visiting us virtually or (even better) in person!

3. Ginger Brewton Interiors

The Beacham Series is an upscale, sophisticated magazine that is well respected all over the world. I believe GBI would be a great fit for several reasons. Although we are based in Charleston, SC we work in all areas and also provide a high-end luxury service. I feel that The Beacham Series provides their readers with advertisers who offer superior services, as does GBI, with attention to detail and craftsmanship. We have worked with exclusive clientele in both residential and commercial. GBI was named in 2010 as one of House Beautiful’s Top 20 Next Wave of Interior Designers. We would love to be included in The Beacham Series and hope to hear from you soon!

4. Allison Harper Interior Design

I opened my own interior design firm in the Summer of 2009. I offer a range of services to my clients from full service design, including space planning, drawings for remodels, choosing finishes, furniture, art and accessories to smaller projects as needed. I hope to win the ad space competition and be a fresh face for the Beacham Series Spring issue. Most of my clients are in-town Atlanta and many have come to me as the result of purchasing a new home. I create beautiful, livable interiors that reflect the tastes of my clients incorporating pieces they already have with new items to finish their space. The finished product is a high-end space, making The Beacham Series magazine the perfect place for advertising my interior design services to home buyers in the luxury market.

5. Lisa Phillipson

I am a custom portrait photographer specializing in families and children. I offer luxurious products to my clients that include albums, canvas, cards and frames. My services appeal to a certain demographic that enjoys an abundance of great service and heirloom quality products. I think this would be a great match with your readers and I love to cross-promote all companies I partner with. What a fun opportunity! Thanks so much!

6. Kathy McCullen

Decorating with original art breathes life into any environment. The emotional effect of just the right piece of art can provide motivation and gratification in the work environment and is a unique expression of taste and style in the home. Original art reveals the character and individuality of the homeowner and can be a source of inspiration and joy for a lifetime. Original artwork is a sound investment and a wonderful way to increase a family’s appreciation and understanding of art and culture. A unique painting in the corporate setting promotes a warm atmosphere that promotes creativity and speaks to the senses of the employees. As an emerging a Atlanta artist, I can provide affordable, distinctive works of art and would love the opportunity to work with buyers in selecting or commissioning the perfect painting to enhance a home or office.

7.Rhyme and Reason Design

Rhyme & Reason Design is a full service, boutique agency specializing in providing our clients with beautiful brand and print design, sound strategies and engaging websites. Our communication solutions are researched, crafted and developed with the perfect balance of creativity, smarts and technology.

8. John Clemmer Photography

My professional photography, architecture and interiors, is very similar to what you are doing, and done very well I might add. I almost exclusively use available light, take many exposures of each composition, and start blending those exposures in P’shop until I get a natural look, one that resembles what the naked eye would see when actually there. Why my work is a good fit for ‘The Beacham Series’ I believe is my discerning eye, my photographic knowledge, and a hard work ethic.

Now vote!

Remember, go to the Beacham & Company Facebook Page… “Like” the page, and write your vote on the wall!

Voting ends Monday at 10 am!!

Good Luck!

PS!! This is new!! if you do not have Facebook you can vote here!

"

The things on my mind today...

The things on my mind today...: "Firstly, for all of your lovely and generous comments to my last post, a sincere thank you. You are what balm is to chapped lips. Calmer now, I move to other things to ponder, of much less weight, such as:

The fact that Lurpak thought of making butter with crushed sea salt in it. Inspired and oh-so-Danish.

The very cool sunglasses I saw someone wearing yesterday. I so wish I had asked her where they were from? But I was put off by her coltish look; and now I'll never know!

Zooey Deschanel via evabreath

I don't recall being this interested in the arrival of summer for years. Has it been a really long winter? I want to feel the sun on my skin.

via pretty stuff

We start now on 4 weeks of school holidays; I really did try to get the house in order beforehand as I know...within a matter of mere days we will be living as if we emptied out every drawer and cupboard. I like the lined-up slippers here...

Photograph by Edina Van Der Wyck

I am going today to visit another of my oldest friends (I have alot of old friends don't I? I am all about longevity). I smiled as I read an article in this month's UK Vogue (all inspired by the Royal wedding) about how bridesmaids have to endure dresses they did not choose.

I was this old friend's bridesmaid a few years back. I was not able to go to any dress fittings (distance, rapid wedding-planning and small children conspired against it) so she promptly visited Selfridges, tried on two options as if she were me, bought them both and presented me with a choice. I opted for the silver satin, slinky red carpet-esque, backless number. Now that was a bridesmaid's dress! Not for the first time, I knew we would be friends for life.

via pretty stuff from Noa Noa

Finally, a blogger who has been with me more or less since the start - Chania of Razmataz sent me some wonderful treats. I won a 'pay it forward' on her blog and received the most beautiful delicate little Easter trinkets from her shop in Canada. Just preciousness in the post....so thank you kindly :-)

"