5 Ways To Add More Veg To Your Day

  • Date: 05 September 2018
  • Category: HW Blog
5ways

  1. To scramble eggs or make anomelette, add diced vegetables,such as capsicum, spring onion,zucchini, mushrooms, spinach ortomato. Serve with rocket or spinachand a drizzle of extra virgin olive oil.
  2. Grate a carrot or zucchini, finely dice mushrooms or add a tin of kidney beans or other legumes, into any dish involving mince, such as pasta sauces, burritos and tacos. The kids won’t even know!
  3. Snack on veggie sticks such as celery, carrots, capsicum or cucumber, which can also be served with hummus, tzatziki or other vegetable-based dips.
  4. For a yummy snack on the go, bake some savoury scones or muffins, and include any veggies you have on hand. Grated zucchini and carrot are perfect. Freeze any leftovers to enjoy later.
  5. Make a delicious green smoothie with spinach, broccoli, cucumber, carrot and ginger.

BONUS TIP: Experiment with produce you don’t normally choose or have never heard of before, such as kalette.

Meet the kalette

The kalette is a combination of kale and Brussels sprouts – both from the brassica oleracea species, and therefore, very high in nutrients. These cruciferous vegetables are known for their high levels of vitamins A, C, K, carotenoids, folic acid and fibre.

Did you know?

The kalette evolved from a desire tocreate a versatile and easy to prepare vegetable based around the on-trend food, kale. It has taken 15 years of hard work for a British vegetable seed house to produce this sweet and nutty flavoured veggie by cross pollination through traditional methods. Known as ‘flower sprouts’ in the UK, kalettes have a more subtle flavour than Brussels sprouts.

How to cook

Kalettes can be cooked in a variety of ways – roasted, grilled, stir-fried or eaten raw. Try cooking in a pan with small amount of extra virgin olive oil and a sprinkling of seasoning and serve on the side of a dish or stir through a salad. Head to www.tryfor5.org.au/try-it for recipes featuring kalettes.

Learn more!

Visit www.tryfor5.org.au to discover more ways to add extra veg into your day, or to find out more about National Nutrition Week (14 to 20 October 2018) visit www.nutritionaustralia.org

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