Tips to eat more fruit and vegetables

Whether raw or cooked, fresh, frozen, canned or dried, add a variety of colourful fruit and veg to your day, every day.

Don’t forget about beans! Legumes like lentils, kidney beans and chickpeas also count towards your vegetable serves.

Cook up a batch of vegetable soup. It's a great way to use up leftover vegetables at the end of the week.

Beat the snack attack. Bring fruit with you when you go out so you have a snack ready to go when hunger strikes.

Munch on vegie sticks and hummus as a snack.

Fill half your plate with vegetables.

Sneak in fruit and veg. Add grated carrot, zucchini, pear or apple to muffin and cake mixtures.

Bulk out dishes with canned lentils and beans. Add to spaghetti bolognaise, soups, stews and burritos.

Go fruity for desserts. For a healthy dessert, try yoghurt, fruit and muesli cups.

Introduce meat-free Mondays. Get a chance to improve your vegie cooking skills by going meat-free once a week.

Vegie-ful recipe ideas

Tip	Recipes
Top your toast	Pesto baked mushrooms with roast tomatoes Homestyle baked beans Egg, rocket and avocado Summer breeze
Veg out your omelette	Fluffy spinach and mushroom omelette Omelette
Makes vegies brunch stars	Vegie barbie brekky Shakshuka Summer breakfast hash

Tip

Recipes

Top your toast

Pesto toast topper

Veg out your omelette

Fluffy spinach and mushroom omelette

Makes vegies brunch stars

Vegie Barbie Brekky

Tip	Recipes
Vegie sticks + vegie dip!	Warm broccoli dip Eggplant dip Guacamole Tzatziki
Slip them into snacks	Sweet potato and cheese muffins Carrot and parsnip muffins Cornbread Zucchini and corn fritters Corn noodle cakes

Tip

Recipes

Vegie sticks + vegie dip!

Warm broccoli dip

Slip them into snacks

Sweet potato and cheese muffins

Tip	Recipes
Bulk up meat dishes with more vegies	Basil beef and bean stirfry Beef stew Beef and bean burritos Chicken parma
Soup up your soup with veg and legumes	Hearty sweet potato and lentil soup Tomato soup Spicy pumpkin soup
Side salads at every meal	Coleslaw Fiesta salad Basic garden salad Mixed bean salad Roast potato salad
Create edible containers!	Grilled chicken and noodles lettuce wraps Stuffed potatoes Stuffed sweet potato
Baked vegies	Chunky Chips Warm Roasted Vegetable Salad
Trial meat-free Mondays	Chickpea curry Pumpkin spinach and cheese cannelloni Zucchini slice Mexibean tortilla melt Hummus and salad sandwich Tofu stir fry Walnut lentil salad

Tip	Recipes
Add extra vegies to mince dishes	Potato top pie Rissoles Nachos Spaghetti bolognaise

Tip

Recipes

Add extra vegies to mince dishes

Potato topped beef and mushroom pie

Tip	Recipes
Add fruit to breakfast cereal	Berry bircher muesli Apple porridge Homemade muesli
Swap jam for real fruit on your toast	Mango Delight Toast Fruity Mix Toast Topper Banana Toastie
Grate apple or pear into pancake mix	Pear pancakes
Blend soft fruits into smoothies	Breakfast Smoothie Tropical Fruit Smoothie

Tip	Recipes
Pack fresh fruit for a quick snack at any time
Freeze bananas, grapes, strawberries and oranges for an icy snack
Puree fruit and pour into ice-block moulds to add to drinks
Add fresh or dried fruit to muffin or cake mixtures	Blueberry and Banana Bread Hummingbird Muffins Mini Carrot Cakes

Tip	Recipes
Include dried fruit in recipes for stuffings
Add fruit to savoury salads	Crunchy Waldorf Salad Spicy BBQ Fish with Mango Salad
Add fruit to baked fish or chicken
Add dried fruit to couscous or rice	Jewelled Couscous Salad Teriyaki Chicken Drumsticks with Brown Rice Salad

Tip	Recipes
Chop fruit into bite-sized pieces and thread onto skewers for a colourful kebab
Layer fruit and yoghurt or custard	Fast fruit and custard Yoghurt cups
Serve fresh seasonal fruit for dessert	Melon and kiwi fruit parfait Grilled pineapple with star fruit
Swirl stewed fruit into yoghurt	Fruit of the forest compote parfait
Add fun with jellies and popsicles	Berry Fruit Jellies Tutti Fruity Grape Popsicles