• Why Do I Need to Eat Vegetables?

    Whether they're fresh, frozen or canned; eating more vegetables is one of the easiest things we can all do for better health and well-being.

    All vegetables can be considered superfoods as they are naturally packed full of important vitamins and minerals, disease-fighting antioxidants and gut-healthy fibre. Plus, they taste really good!

     

    Eating vegetables each day can help you to maintain a healthy weight, lower cholesterol and blood pressure, plus protect you against chronic diseases such as type 2 diabetes, heart disease, stroke and cancer.

     

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  • Did You Know: Fast Facts

    Latest Research Shows Australian’s Need to Eat More

    Research Confirms

    Research confirms fruits and vegetables, whole grains, lean meats and fish, beans, legumes, nuts and seeds are frequently replaced with processed foods laden with loads of unhealthy fats, salt and sugars.

    Food Fuel

    Nutritious food fuels our brains and bodies; however, our tendency to reach for convenience foods, as opposed to the balanced diet, is resulting in many of us not meeting basic dietary requirements.

    Extra Benefits

    Recent findings from surveys and intervention trials suggest that consuming a healthy diet rich in fruits and vegetables also has benefits for mental health such as better mood and reducing the risk of depression across the lifespan.

    Dietary Links

    Current research reveals that diet and mental health are related. Poor diet is now believed to be linked to negative mental health and a greater risk of depression and anxiety, and also impacts memory and learning.

  • Tips for Adding Veg to Your Day

    Here Are Our Top 5 Ways to Add More Veg to Your Day!

    1

    Veg & Egg

    Add diced veg to scrambled eggs or omelette i.e. capsicum, spring onion, zucchini, mushrooms, spinach or tomato. Serve with rocket or spinach and a drizzle of extra virgin olive oil.

    2

    Sauces

    Grate a carrot or zucchini, or add some kidney beans or other legumes into any dish that involves mince, such as pasta sauces, burritos and tacos. The kids won’t even know!

    3

    Snacks

    Snack on veggie sticks such as celery, carrots, capsicum or cucumber, which can also be served with hommus, tzatziki or other vegetable-based dips.

    4

    Scones & Muffins

    For a yummy snack on the go, make some savoury scones or muffins, and include any veggies you have on hand. They can also be frozen and eaten later.

    5

    Smoothies

    Make a green smoothie with spinach, broccoli, cucumber, carrot and ginger. Add vegetables such as avocado, cucumber, lettuce or spinach to fruit smoothies.

  • Encouraging Children to Enjoy Veg

    Whether it’s letting children be a part of choosing their veggies during the grocery shop or involving them in the kitchen – there's loads of fun and positive ways to encourage more veg! Check out these great resources for more tips.

    Colourful and crunchy fruit and vegetables are an important and enjoyable part of your child’s diet. Both vegetables and fruit contain essential nutrients that are important for their health, growth and development.

    Be creative with vegetables and offer them as snacks!

    Veggies are often the hardest food to get children to enjoy, yet they are one of the most important. Check out this handy fact sheet to understand why are they so hard for children to eat and ways to add more veg to the menu.

    Each colour carries its own set of unique disease fighting chemicals called phytochemicals. It is these phytochemicals that give fruits and vegetables their vibrant colour and of course some of their healthy properties.

  • 5 Easy Ways to Help Add Even More!

    Here Are Some Bonus Tips to Add Even More Veg to Your Day!

    1

    Flavour

    Up the flavour ante by experimenting with different herbs & spices on your veg, or drizzle with extra virgin olive oil.

    2

    Beans

    Add beans for an extra nutritional veg hit packed with flavour and texture. Chickpeas, kidney or black beans are perfect for tacos, burritos or chilli con carne and lentils ideal for bolognese.

    3

    Fill the Fridge

    Keeping your fridge or freezer stocked with veg makes it easier to load up on the good stuff and not always reach for the treats!

    4

    Experiment

    Try different ways to prep and eat your veg. Roasted capsicum for example take on a completely different taste to raw. Experiment to see what you like best!

    5

    Dressings

    Veggies are a great base for salad dressings! Use a veggie that’s easy to blend like pumpkin, tomato or zucchini to make delicious dressing bases.

  • Veggies Aren't Just for Dinner!

    Trying for five serves of veg a day can be challenging as many people tend to only eat vegetables at dinner.

    To help you eat more veg, we've created a heap of delicious snack recipes using veggies!

     

    Click on the link below to see our full range of snack recipes

  • Try Something New!

    Are there some vegetables you'd like to try but aren't sure how to use?

    We're here to help. This is the place where we'll feature interesting vegetables and show you how to incorporate them into your meals and snacks.

    Sweet Palermo Capsicum

    Kalette

    The kalette is a combination of kale and Brussels Sprouts – both from the Brassica Oleracea species, and so both very high in nutrients. These cruciferous vegetables are known for their high levels of vitamin A, vitamin C, vitamin K, carotenoids, folic acid and fibre.

     

    The kalette evolved from a desire to create a versatile and easy to prepare vegetable, based around the on-trend food, kale. It has taken 15 years of hard work for a British vegetable seed house to produce this sweet and nutty flavoured veggie by cross pollination through traditional methods.

     

    Known as ‘flower sprouts’ in the UK, kalettes have a more toned-down flavour than Brussels Sprouts. They can be cooked in a variety of ways – roasted, grilled, stir-fried or eaten raw. Try cooking in a pan with small amount of extra virgin olive oil and a sprinkling of seasoning. Serve on the side of a dish or stir through a salad.