Tip 11 of 25
Swap wraps for lettuce
It might not cut it with children, but lettuce makes a surprisingly good stand-in for tortilla wraps when you’re serving up fajitas. As you get more adventurous, you can also use tougher greens like kale or chard, but you’ll want to blanch and pat dry before you wrap.
Here are a few recipes that might tempt you:
Tip 10 of 25…. of getting more fruit and veg into your life.
Upgrade your potato options
Sweet potatoes have a far greater nutritional value than standard white potatoes.
If switching to sweet potato mash is initially too much of a stretch, consider mixing the two to start.
Or baked spicy sweet potato wedges instead of chips:
- 2 large sweet potatoes, cut into wedges
- 2 Tbsp. extra-virgin olive oil
- Sprinkle of salt, pepper and chilli powder to taste
(Tip: you may find it easier to cut the sweet potatoes if you microwave them for a couple of minutes)
- Heat oven to 200° C / 400° F .
- Place sweet potatoes in a large bowl and gently coat with oil.
- Season with chili powder, salt and pepper; toss gently to coat.
- Spread potatoes in a single layer on a baking sheet lined with parchment paper.
- Bake for 20 to 30 minutes, turning once, until brown and tender.
- Cool for 5 minutes before serving.
Tip 9 of 25
Experiment with courgetti and boodles
You can get courgetti (courgette/zucchini noodles) and boodles (butternut squash noodles) from most supermarkets or make your own with a spiralizer.
Blanch or lightly sitr fry for a minute or two then serve with Bolognese or Thai curries – or your own choice of meal.
Here’s one of my personal favourites:
- 1 cup courgette noodles
- 4 oz. cooked chicken
- 1/2 cup organic edamame, shelled
- 1 tsp. sesame oil
- Chopped fresh ginger, green onions, chili pepper
Tip 8 of 25 ways to eat more fruit and veg
Don’t forget your herbs
These count as vegetables, too, and are easily incorporated into practically any dish, from soups and stews to scrambled eggs.
If you need some inspiration try looking up recipes by herb here:
Tip 7 of 25 ways to eat more fruit and veg
Have a breakfast smoothie
There are so, so many different ways to get fruit and vegetables into a delicious smoothie.
You can have innumerable combinations and if you find that a breakfast smoothie with just fruit and veg doesn’t stay with you long enough, try adding a teaspoon of peanut butter (no sugar/no salt type) or a tablespoon of nuts or seeds. (My tip: put the nuts or seeds in the blender first and grind finely to mix in well with the rest of your ingredients)
Here are a couple great ideas:
Chai smoothie (serves 2)
- 450g kale (or 1 and 1 of spinach and kale)
- 475ml almond milk
- thumb-sized piece of ginger
- 2 pears (cored)
- 1 banana
- 1 tsp cardamom
- 1 tsp cinnamon
Cherry delight smoothie
- 450g spinach
- 270ml water
- 1 banana
- 100g blueberries
- 225g cherries (buy frozen – cheaper and they come pitted)