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VEG FACT: ALL VEG IS GOOD VEG!

“You may have heard that frozen and canned vegetables arent as nutritious as fresh... our accredited dietitians can confirm this is a myth”

Canned and frozen veggies are still full of nutrients plus have the added benefit of being budget friendly and convenient. Another perk to incorporating these veg into your lifestyle is that they are often pre-portioned – meaning even less work is required when creating your meals.

**Try these recipes**
Smashed Pea Breakfast Bowl
Crumbed snapper with cauliflower tabbouleh

Frozen

Frozen vegetables are harvested at their peak ripeness and snap frozen to help retain all of their nutrients for an extended period of time.

Our top 4 ways to use frozen vegetables are in stir fries, fried rice, shepherd’s pie or steamed veggies added to any meal.

There are also lots of different varieties to choose from to help you get creative in the kitchen:

mixed veggies
seasoned veggies
stir fry mixes
vegetable rice.

Canned

Canned veg are also harvested at their peak ripeness to maximise flavour and nutrient quality while having an extended shelf life. Occasionally convenience may come at a small compromise so when selecting your canned veg be mindful of added sugar and sodium. An easy tip is to read the labels and opt for the option that is ‘no added salt/ sodium’.

Our top 4 ways use canned vegetables (in particular legumes) are in curries, pastas, salads and burgers.

Our recommended canned vegetables are:

beetroot
corn
different beans and legumes (4 beans and flavoured snack mixes)
green beans
mixed vegetables.

**Try these recipes**
Cauliflower couscous salad
Warm chickpea and beetroot salad

Seasonal

Seasons come and go so make the most getting in the vegetables that are in season at the time. Not only are they fresh and rich in flavour but in-season vegetables are generally cheaper and often on sale.

We have created a fun and handy guide showing you what vegetables are in season when to help you make the most of these fresh and nutritious foods!

Download

So, get creative in the kitchen and get the most out of your veggies with these convenient, cost effective and nutritious vegetable options.

  Extra Tip: Snack smarter – Easy, convenient and nutritious snacks aren’t a myth.  You can buy mini cucumbers, or have veggie sticks with dips to make sure the whole vegetable is used and enjoyed.