Make your vegies tasty

Have you ever wondered how to stick to a healthy eating plan if you don’t like vegies? Well, if the sight of choy sum makes you gag or the texture of okra makes you wince, The Biggest Loser Club has good news. You can retrain your palate. Like any training, it takes some effort but the rewards make it worthwhile, particularly for rapid and sustainable weight loss.

Vegetables are low in kilojoules, they make you feel full because they contain fibre and they are packed with nutrients. They even help you to live longer. Whether you were turned off after being force-fed them as a child or you simply hate the taste of them, this ultimate training guide will see you devouring your greens, and dropping kilos, like the best of them.

Pre-training prep

Let’s sort out some facts. Firstly, in the wrong hands, vegetables can taste awful. If overcooked they can lose all semblance of taste. Brussels sprouts become soggy and grey when steamed to oblivion. If you’re not eating vegetables because of poor preparation in the past, you need to learn a few new cooking techniques so you can discover their true, delicious flavours. Your waistline will thank you.

Secondly, preparing vegetables takes more effort. There’s often chopping involved. Maybe some peeling. This is no excuse not to eat them and besides, pre-cut, frozen vegies are just as healthy as their fresh counterparts and are ready in an instant.

Thirdly, a significant minority of people are extra-sensitive to bitter tastes. These individuals are known as ‘super tasters’ – when they chomp into cauliflower or spinach, it tastes sharp and unpleasant. However, your vegie-aversion may not be because you are a super taster so much as unfamiliarity with a range of vegetable tastes. New flavours can be confronting. Still, it is worth persisting in getting used to the taste of vegetables because they are central to a healthy eating plan.

Why is this? Well, eating vegetables speeds up your weight loss. You can pile them high on your plate without feeling guilty. They are:

• high in water (tick)
• low in carbohydrates (tick)
• high in micronutrients, like vitamins, minerals and antioxidants (tick)
• high in fibre (tick tick tick)

As a guide, half of your plate at lunch and dinner should be covered in vegies. View them as the main event rather than a little something on the side. Our vegetable training program shows you how to take your vegies from bland to tasty.

The delicious vegetable training program

Now that you’ve overcome pre-training hurdles, let’s hit the program. Remember: the more you train, the easier it gets.

Program 1: Bury vegetables in your favourite foods

No doubt you have a hierarchy of distaste when it comes to vegetables. Brussels sprouts might be on the top of your hate parade while carrots are less offensive. Create a list of those you don’t mind and a list of your favourite dishes. Then marry the two. If you love eating lasagne, it’s easy to disguise grated carrot, finely chopped zucchini and celery in the tomato sauce and minced meat. In other words, bury your vegetables in other food.

Soups provide many opportunities for adding in extra vegetables. Give this hearty lamb soup a try for a delectable and substantial meal.

Program 2: Start easy and work your way up

Some vegetables are stronger in flavour than others so start by eating the milder, sweeter-tasting ones and working your way up. Think of it as systematic desensitisation of your taste buds. Here’s a list of easy, medium and difficult vegetables to get you started on building your form. Once you’re comfortable with a new vegetable friend, choose another and gradually increase your repertoire.

Easy: pumpkin, sweet potato, potato (French fries don’t count), corn, tomato, lettuce, carrots, peas, bean sprouts

Medium: eggplant, zucchini, mushrooms, green beans, asparagus, beetroot, spinach

Difficult: bok choy , napa cabbage, broccoli, okra, turnip, cauliflower

The strongest tasting vegetables are generally the strongest smelling ones as well. There’s no mistaking a kitchen in which Brussels sprouts have just been cooked. The longer you cook these vegetables, the stronger the odour and flavour, so treat them lightly for the freshest, most satisfying results. They are also heavy hitters in the nutrition stakes, and will reward your efforts to give them a place in your diet with vitality and glowing good health.

Program 3: Boost flavour

Aromatics like ginger, lemongrass, chilli and garlic bring out the best in vegies. Get creative with herbs as well. Not only do they add an extra taste sensation, they provide valuable minerals and micronutrients. For example, did you know that dried thyme is one of the richest sources of iron available (3.71mg per tablespoon)? Not only that, it has a wonderful aroma that enhances soups, casseroles and French and Italian-style dishes. Toss some coriander in your pumpkin soup, add basil to a roast vegetable frittata and sprinkle dried oregano on roast tomatoes.

Program 4: Get saucy and spicy

There are many other ways to make vegetables taste good. Spices, sauces and dressings provide an extra kick. Be generous with the vegies in all your favourite Thai, Malaysian and Indian curries. Spices are equally nutritious as herbs and can be used liberally to bring flavours alive. Commercial bottled sauces, like oyster sauce and soy sauce, are high in salt, so read the labels for the best, low-fat option, but your favourite can go a long way to dress up tonight’s dinner. And don’t be put off by the idea that dressings are high in calories. It’s possible to make one that is fresh, zesty and low fat, as demonstrated by a clean, light citrusy salad.

Program 5: Prepare and cook veggies differently

There’s more than one way to prepare and cook vegetables. If you tend to resort to the same method over and over, then it’s time to try a few new tools to develop flavour and taste.

Steaming is best for green vegetables, like water spinach and bok choy. It prevents the leeching of water-soluble vitamins that occurs with long boiling and preserves delicate flavours.

Roasting is one of the best ways for intensifying flavours. It works for hardy vegetables like potatoes and softer ones like tomatoes and capsicum.

Grilling is often overlooked as a way to cook vegies but it can impart an inviting smoky aroma, especially on the barbecue. Grilled vegetables, like mushrooms, red onions and asparagus, make superb additions to healthy salads.

Congratulations, you’ve reached the end of your vegetable training guide. Our recipe section is bursting with inspiring and easy-to-cook ideas for every kind of meal. They allow you to comply with the ‘half-a-plate of vegies’ rule without noticing anything but the enticing tastes of delicious food.