10 veggies a day and organic wine: healthy recipe for good nutrition

Posted on 06 March, 2017 by Dimitri Safonov | 0 comments

10 vegetables and wine

Have you seen the recent article published by The Guardian, where they quote Imperial College London’s research that we all need to eat 10 portions of fruit and veg a day to prevent from premature death.

In this post I want to discuss whether it is easy to incorporate 10 portions of fruit and vegetables in your daily menu with a recipe to make this choice as painless as it could be. I will also  suggest how to match your 10-veg healthy recipe easily with a light red wine that is also high in antioxidants.

10 portions of fruit and vegetables a day: is it easy?

So what do you think about this 10 portions of fruit and veg new rule? Does it sound like a mammoth task in the first instance?

If you think about your daily eating pattern, I am sure you are already eating a few portions if not 5 recommended a day. Afterall, a portion is just a tomato or an apple.

I would like to make a comment on this from a wine drinker perspective though. As we all know alcohol is making our livers work harder, but so are sugars. Hence we do recommend you cut fruit from this 10-a-day equation as majority of fruit is very high in sugar content and it also makes you liver work harder. Only few exceptions that I will suggest is to keep tomato (less sugars but rich in nutrients) and avocado (super healthy fats for you).

OK, so we are left with vegetables plus avocado and tomato, what shall we do with it all?

Whilst there are plenty of healthy and nutritious recipes, I was thinking of one that will allow you a stress free way how to get a variety of veggies in one dish, prepare it fairly quickly and for it to be versatile enough you do not get bored of it that easily.

12 vegetables for ratatouille recipe 

How about a ratatouille recipe that we will simply make in a bit more relaxed manner?

You will need the following veggies:

  • aubergine
  • onion
  • courgette
  • green beans
  • leeks
  • tomatoes
  • celery
  • carrot
  • spinach
  • pepper
  • garlic

Organic or not - you decide, but keep in mind usual offenders - dirty veggies that are full of residual pesticides. Read our lifestyle tit-bits article on clean and dirty foods that you may want to consider buying as organic only.  


  1. Start with sautéing harder veggies. All of them must be cleaned and cut in chunks you prefer (small or large, you decide!). Heat the oil in a fairly large pan and soften onions, celery, carrots and garlic. Watch out not to burn anything and then move on by adding aubergine, courgette, green beans, leeks and pepper.
  2. Season everything to your taste and make sure nothing sticks and burns. Veggies will be ready in 20 minutes or a bit longer if you cut them in large chunks. I love to taste everything whilst it is cooking, you are in control how you like your veggies.
  3. When your veggies are almost cooked, add chopped tomatoes and spinach. You will need to cook it all through for another 10 minutes or so.
  4. When I mentioned that this dish should be versatile enough, I meant that you should be able to alter the taste and make it work as if it was a different dish from another cuisine. Here how it is done: add basil in the last 5 minutes of cooking for this Italian twist or smoked and spicy paprika for Spanish one. Chopped rosemary and thyme will add that special Mediterranean twist, but you can opt for chilli and jalapeño peppers for Mexican flavours.
  5. Serving suggestions are also versatile: as an easy side dish to virtually anything, blend it for a rich tomato sauce or discard extra juice and serve in warm tortillas as a veggie taco. Think of your own preferences and experiment away!

Your total prep and cook time is definitely under 45 minutes and it will give your ultimately endless possibilities for other recipes. 10 veggies in your lasagna or burrito, side for roast chicken or with a nicely grilled fish. You can store it in a food container in a fridge.

As I started to say earlier - it is actually really easy, you can be eating healthier dinners or even taking it to work. You will feel lighter and more energetic, promise!

Light red wines to match with Ratatouille 

Let’s move on to the wine. As our casual style of ratatouille is basically a mix of 10 or 12 veggies, it requires something also light in terms of wine. It is fairly easy to match with a wide variety of white wines, yet to continue our subject of healthy nutrition, here is a list of lighter style red wines that are also very high in antioxidants.

If you do care about nutrition and try to eat healthier meals, it also should apply to wines - strictly no residual pesticides (choose organic) and potentially no added sulphites if you are sensitive to them (they are preservatives afterall).

Take a closer look at Cannonau Sartiu as it was picked also by Jamie Oliver in his Super Foods programme or opt for a very light and juicy Aroa Garnacha made without added sulphites, healthier for you and perfect chilled! There is also a bottle of natural rose wine called Musikanto, it should sing for everyone who would like antioxidants but to have much less tannins.

Cheers and enjoy!

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