Easy ways to increase your daily intake of fruit and veges
- Make a salsa with fresh or canned tomatoes and onion, garlic and herbs and serve with vegetable sticks or wholegrain pita bites.
- Make a delicious fruit salad with different combinations of in-season fruit or a mixture of fresh and canned fruit.
- Stir-fries are great for getting lots of vegetables into your meal – toss fresh or frozen vegetables in your wok or frying pan with your choice of meat.
- Add a can of tomatoes to soups, casseroles, mince dishes and curries.
- Make plain rice and risottos more interesting with some vegetables tossed through it.
- Drink a glass of juice with your dinner (the vitamin C will help iron absorption).
- Use up leftover vegetables by adding to soups or stews.
- Omelettes and frittatas are quick, easy meals and you can load with lots of vegetables like tomatoes, mushrooms, spinach, capsicums and potatoes.
- Corn fritters (using canned, frozen or fresh) are a great brunch option.
- Snack on a corn cob – or cut in small chunks for pre-dinner snacks.
- Stuff a baked potato or kumara with baked beans or creamed corn for a hearty winter lunch.
- Make a homemade pizza topped with mushrooms, onions, garlic, tomatoes, pineapple, capsicums and eggplant, or any vegetable of your choice.
- Make savoury muffins with lots of veges like onion, corn, spinach and courgettes.
- Purée cooked frozen peas, add a pinch of salt and pepper, for a vibrant tasty dip.
- Make a winter fruit pudding with canned peaches topped with meringue or sponge.
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