Vegetables are a little like Vegemite, you either love them or hate them. Fruit isn’t as tricky to adore, but for some just the thought of surrendering to munching some daily food from the ground is a positive habit they dodge with passion.
Now I’m not just talking fussy kids here, I personally know many adults who try their very best to avoid eating the natural rainbow. As a professional nutritionist it is my job to design and teach interesting ways to nourish yourself that you have strong chances of complying with. So here are my five recommendations for getting your five a day.
Surprised?! Well, you shouldn’t be. Cuisine loved by many is a great place to start easily increasing the nutrition profile of a meal that is pretty hard to resist. So whether you dice a rainbow of vegetables into the tomato, craft a clown face with a kale afro or create a simple sneaky pumpkin base - pizza is a great way to go!
Who doesn’t love an easy and nutritious omelette for breakfast, lunch or dinner. One of the most versatile of meals that lets you experiment with your ingredients, from diced capsicum to sliced wild mushrooms. Partner and jazz it up with a side salad scattered in contrasting sweet fruit like blueberries, strawberries, figs, pear or apple.
If you like to stay on top of nutrition trends you will probably of come across the genius concept of ‘vegetti', 'voodles' or 'zoodles’, whatever you call it, its simply creating a long spiralling strand of pure goodness for you to use as an alternative to noodles, pasta or salad bases – it works an absolute treat. But it doesn’t stop at just using the popular zucchini, you can try spiralising carrot, parsnip, beetroot, cucumber, apple and pear.
A comfort food adored my many, but often abstained due to being a 'junk food'. Not anymore, time to grab your mandolin and start thinly slicing your way to better health. Some great vegetables to bake are sweet potato, beetroot, parsnip and carrot. You can enjoy on their own with a little olive oil and sea salt or experiment with seasoning like paprika and turmeric powder. But, it doesn’t stop with just vegetables, if you can get your hands on a food dehydrator you can try making apple, pear, pineapple or even peach crisps.
The juicing craze is certainly not over and I’m not sure it ever will be due to the pure convenience of getting a large dose of nutrition in such an easy way. So many fruits and vegetables are perfect for juicing, but whether it will be a tasty combination comes down to pure experimentation. But if you are not the owner of flashy shiny juicer, you don’t have to be constrained to your local posh café to get your nutrient fix - try the delicious combination of fruits and vegetables juices by Fruits & Roots.
Rosie Mansfield is the author of Food Hacker which goes on sale in Australia on July 2nd, 2018.