Boost veggies across your day

We all know vegetables are good for us, but some days hitting five serves can feel a little hard to achieve. The good news? Every little bit counts! Keep it realistic for your family and start small by gradually adding more veggies into your meals and snacks. This is more likely to lead to long lasting healthier habits for you and your family.

Here are some tasty ways to add more vegetables to your day:

Breakfast

• Top toast with baked beans, grilled mushroom, avocado or tomato.
• Add grated veggies to omelettes and pikelets.

Mexicorn Salsa Toast	Smash Pea Toast	Summer Breeze Toast

Lunchbox

• Fill sandwiches with an extra few vegetables – grated carrot, tomato, cucumber, beetroot, lettuce, sprouts and capsicum are all delicious additions.
• Make a batch of veggie savoury muffins to grab and go. These can also be frozen and thrown in the lunchbox each morning.
• Make a super salad with some extra veggies to boost. Don’t forget the protein (e.g. fish, chicken, egg, lean meat, beans, seeds) and some grains and cereals (e.g. pasta, brown rice, couscous, corn).

Roast Pumpkin & Salad Sandwich	Rainbow Pasta Salad	Sweet Potato Cheese Muffins

Snacks

• Choose veggie sticks and pair with a vegetable-based dip like hummus or guacamole.
• Try a toasted sandwich with baked beans, cheese and a grated veggie or two.

Dinner

• Add grated zucchini, mushroom or carrot to tomato-based pasta sauces.
• Add extra veggies and beans into soups, stews, pasta and rice dishes.
• Include a side salad or a serve of steamed vegetables with hot dishes.
• Try cabbage and lettuce leaves as edible containers with savoury fillings.
• Make takeaway meals healthier by adding in extra veggies when you get them home – e.g. stuff some extra salad into burgers, stir steamed vegetables into takeaway pasta and rice dishes, or top pizzas with extras like spinach, rocket, diced capsicum or diced tomato.

Cauliflower and Spinach Dahl	Lentil Burger	Veggie Tomato Pasta Sauce