Packed with vitamins and minerals, disease-fighting antioxidants and fibre, all vegetables can be considered superfoods. So super, Australian Dietary Guidelines recommend 5 serves of vegetables each day!
If 5 serves seems like a lot, here's 5 ways to add more veg to your day courtesy of tryfor5.org.au.
1 Veg & Egg
Add diced veg to scrambled eggs or omelette e.g capsicum, spring onion, zucchini, mushrooms, spinach or tomato. Serve with rocket or spinach and a drizzle of extra virgin olive oil.
Grate a carrot or zucchini, or add some kidney beans or other legumes into any dish that includes mince, such as pasta sauces, burritos and tacos. The kids won’t even know!
Snack on veggie sticks such as celery, carrots, capsicum or cucumber, which can also be served with hommus, tzatziki or other vegetable-based dips.
4 Scones & Muffins
For a yummy snack on the go, make some savoury scones or muffins, and include any veggies you have on hand. They can also be frozen and eaten later.
Try a green smoothie (spinach, broccoli, cucumber, carrot and ginger) or add vegetables (such as avocado, cucumber, lettuce or spinach) to fruit smoothies.
If you're lacking motivation, remember vegetables can help you to maintain a healthy weight and lower cholesterol and blood pressure while protecting you against chronic diseases such as type 2 diabetes, heart disease, stroke and cancer.
Our All Systems Go module explores the human body helping children to understand healthy fuel and why food and nutrition is so important in our lives.