How to add more vegetables to your day
According to the latest Australian Health Survey, most of us aren't eating 5 serves/day. (But if you are, good on you!) Sadly most of us aren't getting anywhere close. “Eating vegetables every day is important for a longer healthier life and protection against some chronic diseases. Studies show having an additional serve of vegetables per day (up to five serves) may decrease your risk of death from chronic diseases by five per cent,” says Dietitian and Program Developer, Nicole Stride.
10 ways to enjoy vegies every day
1. Make a frittata
Fresh baked or cold as a snack, a slice of frittata is a great way to get more vegies in your diet. Try sweet potato, zucchini, cauliflower, broccoli or any other vegie you have on hand.
2. Load up your eggs
Fill your omelette with mushrooms, asparagus, leek, and capsicum.
3. Make a fritter
Chickpeas are the ideal base for a vegie-filled fritter. Drain a can of chickpeas then blend with grated carrot, asparagus, spinach, corn and parsley and shape into patties before lightly pan-frying. (Good for kids, too!).
4. Experiment
Make it a rule to buy a new vegie every time you go to the supermarket. Variety is the spice of life!
5. Try spread
Roast some pumpkin then mash and use instead of butter as a sandwich spread.
6. Bring back bubble and squeak
It might sound old-fashioned, but pan-frying some leftover vegies from last night’s dinner and using it as a side for today’s lunch or dinner means more veg and less waste.
7. Whip up cauliflower steaks
Cut cauliflower into thick slices and cook like ‘steak’.
8. Pasta and lentils
Add a can of lentils to your pasta dish to stretch the serving (yay, leftovers), and boost your fibre intake.
9. Prep trick
As soon as you get your groceries home, cut up raw vegies into sticks that you can eat as a healthy snack when hunger strikes.
10. Cook with more greens
A small serve of broccoli just won’t cut it. Double your greens at dinner time by adding steamed green beans, Brussels sprouts or sautéed kale or spinach.
Aim to eat at least five serves of vegetables each day.