{"id":676,"date":"2016-08-05T06:00:38","date_gmt":"2016-08-04T20:00:38","guid":{"rendered":"http:\/\/www.delina.com.au\/?p=676"},"modified":"2016-08-04T20:32:13","modified_gmt":"2016-08-04T10:32:13","slug":"fruit-and-vegetables","status":"publish","type":"post","link":"https:\/\/www.delina.com.au\/health\/fruit-and-vegetables\/","title":{"rendered":"Fruit and Vegetables \u2013 are you getting enough?"},"content":{"rendered":"<p style=\"text-align: center;\">Most people don\u2019t get enough fruits and vegetables in their daily diet.<\/p>\n<p style=\"text-align: center;\">Fruit and veggies are high in disease fighting phytonutrients.<\/p>\n<p style=\"text-align: center;\"><strong>For optimal health &#8211; Eat 1 cup of each colour everyday<\/strong><\/p>\n<p style=\"text-align: center;\"><strong>Greens<\/strong><\/p>\n<p style=\"text-align: center;\">Spinach\/green peas\/salad greens\/Brussel sprouts\/broccoli\/green beans\/kale\/parsley etc. also includes green tea and black tea (rich in phytonutrients= such as isoflavones, flavonoids, lutein etc.)<\/p>\n<p style=\"text-align: center;\"><strong>Reds<\/strong><\/p>\n<p style=\"text-align: center;\">Grapefruit\/tomato\/watermelon\/walnuts (1\/8 cup) \/persimmon\/papaya\/cherries\/chilli\/raspberries\/red cabbage\/ pomegranates (rich in phytonutrients =such as lycopenes, ellegic acid<\/p>\n<p style=\"text-align: center;\"><strong>Orange<\/strong><\/p>\n<p style=\"text-align: center;\">Rockmelon\/corn\/citrus\/mango\/squash\/turmeric (1 teas) \/pineapple\/ginger\/pumpkin\/carrots\/sweet potato\/peaches etc. (rich in phytonutrients = such as alpha-carotene, beta-carotene terpenoids etc.)<\/p>\n<p style=\"text-align: center;\"><strong>White<\/strong><\/p>\n<p style=\"text-align: center;\">Parsnips\/garlic (1 teas)\/onions\/leek\/coconut (1\/8 cup)\/apples\/black tea\/green tea (rich in phytonutrients= such as quercetic, allicin, favanols and sulphides)<\/p>\n<p style=\"text-align: center;\"><strong>Purple<\/strong><\/p>\n<p style=\"text-align: center;\">Cranberries\/beets\/cocoa (1 teas)\/ eggplant\/blueberries\/ \/peanuts(1\/8 cup) \/prunes (1\/8 cup) \/blackberries\/strawberries\/purple potatoes\/ wine (rich in phytonutrients = such as anthocyanins, resveratrol etc.)<\/p>\n<p style=\"text-align: center;\"><strong><em>How many servings of each are you having each day?<\/em><\/strong><\/p>\n<h3><strong>Recipe:&nbsp;Healing bowls with turmeric sweet potatoes, poached eggs, and lemon dressing<\/strong><\/h3>\n<p><a href=\"http:\/\/www.delina.com.au\/\">\t<img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/www.delina.com.au\/wp-content\/uploads\/2016\/08\/tumeric-and-mashed-sweet-potatoes-768x1152.jpg\" width=\"640\" height=\"960\" srcset=\"http:\/\/i2.wp.com\/www.delina.com.au\/wp-content\/uploads\/2016\/08\/tumeric-and-mashed-sweet-potatoes.jpg?resize=768%2C1152 768w, http:\/\/i2.wp.com\/www.delina.com.au\/wp-content\/uploads\/2016\/08\/tumeric-and-mashed-sweet-potatoes.jpg?resize=200%2C300 200w, http:\/\/i2.wp.com\/www.delina.com.au\/wp-content\/uploads\/2016\/08\/tumeric-and-mashed-sweet-potatoes.jpg?resize=683%2C1024 683w, http:\/\/i2.wp.com\/www.delina.com.au\/wp-content\/uploads\/2016\/08\/tumeric-and-mashed-sweet-potatoes.jpg?w=1200 1200w\" class=\"so-widget-image\"><br \/>\n<\/a><\/p>\n<h3><strong>INGREDIENTS<\/strong><\/h3>\n<p><strong>TURMERIC MASHED SWEET POTATOES:<\/strong><\/p>\n<ul>\n<li>2 large sweet potatoes, cut into chunks<\/li>\n<li>a swish of olive oil<\/li>\n<li>1-2 teaspoons turmeric<\/li>\n<li>2 cloves garlic, minced<\/li>\n<li>2 cups vegetable broth<\/li>\n<\/ul>\n<p><strong>LEMON HERB DRESSING:<\/strong><\/p>\n<ul>\n<li>\u00bc cup lemon juice<\/li>\n<li>\u2153 cup olive oil<\/li>\n<li>1 small clove garlic<\/li>\n<li>2 teaspoons agave<\/li>\n<li>\u00bc cup parsley leaves<\/li>\n<li>\u00bc teaspoon salt (more to taste)<\/li>\n<\/ul>\n<p><strong>HEALING BOWLS:<\/strong><\/p>\n<ul>\n<li>poached or scrambled eggs<\/li>\n<li>brown rice or quinoa<\/li>\n<li>arugula or spinach or greensss<\/li>\n<li>pistachios or other nuts for topping<\/li>\n<\/ul>\n<p><strong>INSTRUCTIONS<\/strong><\/p>\n<ol>\n<li>TURMERIC MASHED SWEET POTATOES: Heat the sweet potatoes with olive oil in a skillet over medium high heat. Add the turmeric and toss to coat. Add the garlic and vegetable broth. Simmer until the potatoes are soft and the liquid is almost all absorbed. Transfer to a small bowl and mash. Season with salt and pepper and\/or a touch of cream if you want to be lush about it.<\/li>\n<li>DRESSING: Pulse all ingredients in a blender or food processor. Season to taste.<\/li>\n<li>BOWLS: Toss the greens with a little dressing. You can also stir a little dressing into the sweet potatoes &#8211; that&#8217;s yummy. Serve each bowl with the mashed sweet potatoes, brown rice, greens, and a scrambled or poached or fried egg. Top with more dressing and a handful of pistachios.<\/li>\n<\/ol>\n<p><strong>NOTES<\/strong><\/p>\n<p>This makes enough for 4 servings of mashed potatoes and dressing.<\/p>\n<p style=\"text-align: center;\"><strong>If you would like more information such as recipes, tips, giveaways, etc.<\/strong><\/p>\n<p style=\"text-align: center;\"><strong>Please subscribe to my Nutritional Medicine Newsletter<\/strong><\/p>\n<h3 style=\"text-align: center;\"><a href=\"http:\/\/eepurl.com\/b2Vx4r\">SUBSCRIBE HERE<\/a><\/h3>\n","protected":false},"excerpt":{"rendered":"<p>Most people don\u2019t get enough fruits and vegetables in their daily diet. Fruit and veggies are high in disease fighting phytonutrients. For optimal health &#8211; Eat 1 cup of each colour everyday Greens Spinach\/green peas\/salad greens\/Brussel sprouts\/broccoli\/green beans\/kale\/parsley etc. also includes green tea and black tea (rich in phytonutrients= such as isoflavones, flavonoids, lutein etc.) [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":674,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[37],"tags":[39,33,61,11,48,113,76,43,13,34,114,46,29],"class_list":["post-676","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","tag-diet","tag-dieting","tag-energy","tag-enhance-performance","tag-fat-loss","tag-fruit","tag-healthy-eating","tag-lose-weight","tag-nutrition","tag-sports-nutrition","tag-vegetables","tag-weight","tag-weight-loss"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Fruit and Vegetables \u2013 are you getting enough? - Delina Rahmate<\/title>\n<meta name=\"description\" content=\"Most people don\u2019t get enough fruits and vegetables in their daily diet. Fruit and veggies are high in disease fighting phytonutrients.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.delina.com.au\/health\/fruit-and-vegetables\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fruit and Vegetables \u2013 are you getting enough? - Delina Rahmate\" \/>\n<meta property=\"og:description\" content=\"Most people don\u2019t get enough fruits and vegetables in their daily diet. Fruit and veggies are high in disease fighting phytonutrients.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.delina.com.au\/health\/fruit-and-vegetables\/\" \/>\n<meta property=\"og:site_name\" content=\"Delina Rahmate ~ Clinical Nutritionist\" \/>\n<meta property=\"article:published_time\" content=\"2016-08-04T20:00:38+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.delina.com.au\/health\/wp-content\/uploads\/2016\/08\/fruit-and-vegetables.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"660\" \/>\n\t<meta property=\"og:image:height\" content=\"440\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Delina\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Delina\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.delina.com.au\/health\/fruit-and-vegetables\/\",\"url\":\"https:\/\/www.delina.com.au\/health\/fruit-and-vegetables\/\",\"name\":\"Fruit and Vegetables \u2013 are you getting enough? - Delina Rahmate\",\"isPartOf\":{\"@id\":\"https:\/\/www.delina.com.au\/health\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.delina.com.au\/health\/fruit-and-vegetables\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.delina.com.au\/health\/fruit-and-vegetables\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.delina.com.au\/health\/wp-content\/uploads\/2016\/08\/fruit-and-vegetables.jpg\",\"datePublished\":\"2016-08-04T20:00:38+00:00\",\"author\":{\"@id\":\"https:\/\/www.delina.com.au\/health\/#\/schema\/person\/3f3c0d84ae36127eb0b2da19f636dad0\"},\"description\":\"Most people don\u2019t get enough fruits and vegetables in their daily diet. Fruit and veggies are high in disease fighting phytonutrients.\",\"breadcrumb\":{\"@id\":\"https:\/\/www.delina.com.au\/health\/fruit-and-vegetables\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.delina.com.au\/health\/fruit-and-vegetables\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.delina.com.au\/health\/fruit-and-vegetables\/#primaryimage\",\"url\":\"https:\/\/www.delina.com.au\/health\/wp-content\/uploads\/2016\/08\/fruit-and-vegetables.jpg\",\"contentUrl\":\"https:\/\/www.delina.com.au\/health\/wp-content\/uploads\/2016\/08\/fruit-and-vegetables.jpg\",\"width\":660,\"height\":440,\"caption\":\"fruit and vegetables\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.delina.com.au\/health\/fruit-and-vegetables\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.delina.com.au\/health\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fruit and Vegetables \u2013 are you getting enough?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.delina.com.au\/health\/#website\",\"url\":\"https:\/\/www.delina.com.au\/health\/\",\"name\":\"Delina Rahmate ~ Clinical Nutritionist\",\"description\":\"BHSc Nutritional Medicine, Bachelor Nursing\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.delina.com.au\/health\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.delina.com.au\/health\/#\/schema\/person\/3f3c0d84ae36127eb0b2da19f636dad0\",\"name\":\"Delina\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.delina.com.au\/health\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/a5816c62155fa43194c2270ad653c8682d81518cd086589ad513b9e5a9ea19ed?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/a5816c62155fa43194c2270ad653c8682d81518cd086589ad513b9e5a9ea19ed?s=96&d=mm&r=g\",\"caption\":\"Delina\"},\"url\":\"https:\/\/www.delina.com.au\/health\/author\/delina\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Fruit and Vegetables \u2013 are you getting enough? - Delina Rahmate","description":"Most people don\u2019t get enough fruits and vegetables in their daily diet. Fruit and veggies are high in disease fighting phytonutrients.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.delina.com.au\/health\/fruit-and-vegetables\/","og_locale":"en_US","og_type":"article","og_title":"Fruit and Vegetables \u2013 are you getting enough? - Delina Rahmate","og_description":"Most people don\u2019t get enough fruits and vegetables in their daily diet. Fruit and veggies are high in disease fighting phytonutrients.","og_url":"https:\/\/www.delina.com.au\/health\/fruit-and-vegetables\/","og_site_name":"Delina Rahmate ~ Clinical Nutritionist","article_published_time":"2016-08-04T20:00:38+00:00","og_image":[{"width":660,"height":440,"url":"https:\/\/www.delina.com.au\/health\/wp-content\/uploads\/2016\/08\/fruit-and-vegetables.jpg","type":"image\/jpeg"}],"author":"Delina","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Delina","Est. reading time":"2 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/www.delina.com.au\/health\/fruit-and-vegetables\/","url":"https:\/\/www.delina.com.au\/health\/fruit-and-vegetables\/","name":"Fruit and Vegetables \u2013 are you getting enough? - Delina Rahmate","isPartOf":{"@id":"https:\/\/www.delina.com.au\/health\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.delina.com.au\/health\/fruit-and-vegetables\/#primaryimage"},"image":{"@id":"https:\/\/www.delina.com.au\/health\/fruit-and-vegetables\/#primaryimage"},"thumbnailUrl":"https:\/\/www.delina.com.au\/health\/wp-content\/uploads\/2016\/08\/fruit-and-vegetables.jpg","datePublished":"2016-08-04T20:00:38+00:00","author":{"@id":"https:\/\/www.delina.com.au\/health\/#\/schema\/person\/3f3c0d84ae36127eb0b2da19f636dad0"},"description":"Most people don\u2019t get enough fruits and vegetables in their daily diet. Fruit and veggies are high in disease fighting phytonutrients.","breadcrumb":{"@id":"https:\/\/www.delina.com.au\/health\/fruit-and-vegetables\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.delina.com.au\/health\/fruit-and-vegetables\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.delina.com.au\/health\/fruit-and-vegetables\/#primaryimage","url":"https:\/\/www.delina.com.au\/health\/wp-content\/uploads\/2016\/08\/fruit-and-vegetables.jpg","contentUrl":"https:\/\/www.delina.com.au\/health\/wp-content\/uploads\/2016\/08\/fruit-and-vegetables.jpg","width":660,"height":440,"caption":"fruit and vegetables"},{"@type":"BreadcrumbList","@id":"https:\/\/www.delina.com.au\/health\/fruit-and-vegetables\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.delina.com.au\/health\/"},{"@type":"ListItem","position":2,"name":"Fruit and Vegetables \u2013 are you getting enough?"}]},{"@type":"WebSite","@id":"https:\/\/www.delina.com.au\/health\/#website","url":"https:\/\/www.delina.com.au\/health\/","name":"Delina Rahmate ~ Clinical Nutritionist","description":"BHSc Nutritional Medicine, Bachelor Nursing","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.delina.com.au\/health\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Person","@id":"https:\/\/www.delina.com.au\/health\/#\/schema\/person\/3f3c0d84ae36127eb0b2da19f636dad0","name":"Delina","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.delina.com.au\/health\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/a5816c62155fa43194c2270ad653c8682d81518cd086589ad513b9e5a9ea19ed?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/a5816c62155fa43194c2270ad653c8682d81518cd086589ad513b9e5a9ea19ed?s=96&d=mm&r=g","caption":"Delina"},"url":"https:\/\/www.delina.com.au\/health\/author\/delina\/"}]}},"_links":{"self":[{"href":"https:\/\/www.delina.com.au\/health\/wp-json\/wp\/v2\/posts\/676","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.delina.com.au\/health\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.delina.com.au\/health\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.delina.com.au\/health\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.delina.com.au\/health\/wp-json\/wp\/v2\/comments?post=676"}],"version-history":[{"count":8,"href":"https:\/\/www.delina.com.au\/health\/wp-json\/wp\/v2\/posts\/676\/revisions"}],"predecessor-version":[{"id":716,"href":"https:\/\/www.delina.com.au\/health\/wp-json\/wp\/v2\/posts\/676\/revisions\/716"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.delina.com.au\/health\/wp-json\/wp\/v2\/media\/674"}],"wp:attachment":[{"href":"https:\/\/www.delina.com.au\/health\/wp-json\/wp\/v2\/media?parent=676"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.delina.com.au\/health\/wp-json\/wp\/v2\/categories?post=676"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.delina.com.au\/health\/wp-json\/wp\/v2\/tags?post=676"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}