Kickstart your day … five easy ways to boost your fruit and veg intake
In Australia we are fortunate to have a bountiful supply of fresh fruit and vegetables and yet there is an alarmingly low rate of fruit and veg consumption. Just half of Australian adults and two-thirds of children have an adequate daily intake of fruit. The story is worse when it comes to vegetables with just 7% of adults and 5% of children meeting the recommended guideline for daily vegetable intake. Incorporating more fruit and veg in your diet can be as simple as changing your breakfast routine. We’ve put together five easy and tasty ideas that will have you starting your day with a healthy serve of fruit or vegetables.
1. Breakfast muffins
Savoury muffins are a great option if you need breakfast on the go. Add vegetables to your favourite savoury muffin mixture before baking and you’ll be giving yourself a great start to the day. Try carrot, sweet potato, pumpkin, parsnip, spring onions, chilli, mushrooms and capsicum.
A breakfast smoothie is a fantastic time-saver for those mornings when time is tight. Blitz your favourite fruits like strawberries or raspberries with a frozen banana (this adds thickness and creaminess), some milk and a little bit of peanut butter for a lovely flavour hit.
Use muffin tins to make a batch of mini frittatas for a breakfast the whole family will love. To make them, cook some vegetables in a little olive oil to soften them. Beat 6 eggs, add grated cheese and mix in the cooled vegetables. Pour into the greased muffin tin and bake until set. You can use whatever vegetables you like and add ham or bacon if desired.
A winter favourite, porridge is even better when topped with fresh fruit, toasted seeds and a handful of nuts. There really isn’t an easier way to get a serve of fruit in your diet.
Ditch the same old spreads that you always have and up your toast game with tasty toppings; think smashed avocado and feta, mashed banana, sliced tomatoes, humus with roasted capsicum, or cottage cheese with fresh berries and honey.