Veggie Up! Healthy salad recipes

After a long hot summer day I don't crave any heavy meals, but usually choose a light dinner. It's a great opportunity to fill up on some delicious seasonal veggies, making sure we eat enough of them every day. I prepared 3 recipe ideas of plant-based veggie dinners, which you can enjoy on their own as a lighter option or eat them on the side of a veggie burger or anything you like :) Stay tuned for an upcoming post on my favourite veggie burger.

GRILLED VEGGIES & VEGAN TZATZIKI

INGREDIENTS:

1 aubergine (eggplant)
1 courgette (zucchini)
2 red bell peppers
1 onion
1 large carrot
250g green beans
vegan natural yoghurt (soy or almond, non-sweetened)
1/3 cucumber
olive oil
salt & pepper
rosemary

DIRECTIONS: Preheat the oven to 180 degrees Celsius. Thinly slice the aubergine, zucchini, bell peppers and onion and place them into a cooking tray, drizzle with some olive oil, salt, pepper and rosemary. Place into the preheated oven for 20-25 minutes, or until ready. Peel and slice the carrot, cut off the ends of the green beans, cook carrot for around 10 minutes, and beans for around 5 minutes, or until tender but not soft, drain and wash in cold water.

Vegan tzatziki: Grate the cucumber, add yoghurt, salt, pepper and teaspoon of olive oil, mix well.

Serve the veggies with a side of the tzatziki, enjoy! Serves 2-3 people.

BENEFITS: Cooking veggies in the oven is a great way to prepare both delicious and healthy meals. First of all you do not need to use as much oil for preparation, so it's a much lighter option. Having your veggies with the skin on is a great way to make sure you are providing high levels of dietary fiber to your body. Aubergines are a great source of vitamin B1, B6 and Potassium. Zucchinis are high in Vitamin C, Vitamin A , and Folate, all important for good health. Both Aubergines and zucchinis are low-calorie, low-fat foods recommended to help keep a healthy weight.

AVOCADO & TOMATO SALAD

INGREDIENTS:

2 large ripe avocados
4 medium ripe tomatoes
1 red onion
fresh coriander
lime
salt & peper
olive oil

DIRECTIONS: Cut the avocado and tomatoes into squares, slice the red onion into small pieces, dice the fresh coriander. Mix in serving bowls, squeeze the lime, add some salt, pepper and drizzle with olive oil. Serving for 2 people.

BENEFITS: Avocados are one of the most nutritious veggies you can choose, providing healthy fatty acids and a wide range of vitamins and minerals, like vitamin C, K, E, B5, B6, Folate and Potassium. Including them in your regular diet can help keep low cholesterol levels and promote a healthy heart. They are great for your vision, and also may help prevent osteoporosis and some kinds of cancer.

POTATO SALAD

INGREDIENTS:

4-5 medium potatoes
1 red onion
romaine lettuce
1 medium tomato
1/3 cucumber
fresh parsley
olive oil
salt & pepper
lemon

DIRECTIONS: Cook the potatoes in lightly salted boiling water for 12-14 minutes, or until tender, refrigerate for 60 minutes. Slice the potatoes and red onions into thin pieces, add 1 teaspoon olive oil, salt and pepper and drizzle with lemon juice. Chop the lettuce, slice tomato and cucumber and arrange in serving bowls. Serves 2-3 people.

BENEFITS: Eating potatoes is often associated with weight gain, which may be true if you choose french fries and mashed potatoes with lots of butter and sauces. If you stick to whole potatoes, eating them cooked or baked, you might be surprised by how beneficial they are to your health. They are rich in fiber, Potassium, Magnesium, Vitamin C and B6. Most of the nutrients are located under the potato skin, so in order to get all the benefits choose to eat them with the skin on. The high fiber is great to prevent constipation and regulate the digestive system. Including potatoes in a varied diet rich in fruit and vegetables may naturally help reduce blood pressure, support heart health, promote healthy skin, and reduce risk of cancer.

Choosing a diet rich in fruits and vegetables is one of the most important parts of leading a healthy lifestyle, providing your body with a wide range of vitamins and minerals, and reducing the risk of many dangerous health conditions. All ways of preparing veggies are great, whether they're fresh, cooked, or roasted. Cooking vegetables does lower some nutrient levels, but also can make other nutrients easier to absorb for the body. The most important is to make sure you eat them every day, choosing all different kinds of veggies and varying the cooking styles. So it's great to experiment and listen to your body and its needs.

What are your favourite veggie meals?