By: Judy Davie - The Food Coach
 We all know we should be eating more vegetables, but sometimes it feels like a challenge to fit five serves into our daily meals. The good news? When you cook with fresh, in-season vegetables, not only are you getting the best flavour and nutrition, but you're also making the most of what's affordable and abundant. Here's why eating enough veggies matters and some simple meal ideas to help you hit your five-a-day goal effortlessly.
Why 5 Serves of Vegetables a Day?
Vegetables are packed with vitamins, minerals, fibre, and antioxidants that support overall health. Eating a variety of them daily can:
Boost immunity and energy levels
Improve digestion and gut health
Reduce the risk of chronic diseases like heart disease and diabetes
Keep your skin, hair, and nails healthy
Help maintain a healthy weight
So, how do you make sure you're getting enough? Let's break it down into simple, delicious meals using the best veggies in season right now.
1. Power-Packed Breakfast
Start the day strong with a veggie-loaded meal. Try a sautéed kale, enoki mushroom & eggs dish. Simply sauté kale and mushrooms in a little olive oil, then top with eggs cooked to your liking. Serve with wholegrain toast for a nutrient-dense, satisfying breakfast.
2. Lunchtime Boost
A Mexican chilli, sweetcorn & kumara salad makes for a flavour-packed, hearty meal. Roast kumara with a sprinkle of cumin, then mix with cooked corn, black beans, fresh coriander, and a squeeze of lime. Serve warm or cold-perfect for meal prep or lunch on the go.
3. Afternoon Snack
Roasted cauliflower with hummus dip is a nutritious, satisfying snack. Roast cauliflower florets with a little olive oil and spices, then serve with hummus for dipping. This combo provides fibre and protein to keep you energised.
4. Veggie-Packed Dinner
A warming bowl of eggplant, lime & tofu laksa is the perfect way to end the day. Sauté eggplant and mushrooms, add coconut milk, laksa paste, and tofu, and serve over rice noodles with fresh lime and coriander.
5. Side Dish or Light Meal
A zucchini, tomato, bacon & egg slice is a great way to use up extra veggies. Whisk eggs, mix with shredded zucchini, cherry tomatoes, and crispy bacon, then bake until golden. Enjoy hot or cold for an easy lunch, dinner, or snack.
Tips for Getting More Veggies Every Day
Add extra veggies to your favourite meals-stir shredded zucchini into pasta sauce or toss greens into scrambled eggs.
Swap out refined grains for vegetable-based options-try cauliflower rice or zucchini noodles.
Snack on vegetables-munch on cucumber, capsicum, or carrot sticks with hummus.
Make soups and stews loaded with seasonal veggies-they're easy to batch-cook and reheat.
Try roasting a mix of vegetables at the start of the week to add to meals as needed.
With so many delicious ways to enjoy vegetables, getting five serves a day doesn't have to be a challenge. Take advantage of the vibrant seasonal produce available and get creative in the kitchen. Your body will thank you!
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