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12 Tips to Reach 5+ a Day

Updated: Jul 21, 2022

1. Make kale chips (see recipe below)

2. Beans, chickpeas and lentils are also part of your 5 a day, so increase pulses, add to soups, pasta sauces, curries and cottage pies

3. Make half you plate be vegetables at mealtimes, use veg as the base

4. Stewed apples and pears with cinnamon and raisins makes an easy delicious desert and is also good for digestion

5. Make big salads with mixed lettuces, cherry tomatoes, peppers, celery, carrots, beetroot, add a sprinkle some seeds and a handful of raisins for a bit of sweetness.

6. Keep a bowl of cut up vegetables i.e. carrots, celery, peppers in the fridge visible, serve with humus, avocado dip or a bean pate.

7. Bake cakes with veg – pumpkin, beetroot and courgette go well in cakes

8. Add extra veg to pasta sauces, soups, curries and casseroles

9. Have one day a week meat free and replace with vegetables

10. Keep fruits and vegetables in sight, the more you see them the more chance of eating them

11. Herbs and spices contain phytonutrients that are supportive and protective to the body, use them in cooking. Add rosemary to roast potatoes, turmeric and mustard seeds to scrambled eggs, cumin to curries and oregano, basil and parsley to pasta sauces

12. Frozen fruit can be useful to have in the freezer especially berries in the winter

Recipe for Kale Chips

Bag of washed kale on a baking tray 2 tbsp. of olive or coconut oil and rub into kale, sprinkle with chilli flakes and bake in the oven at 100 degrees Celsius for 25-30 mins. They should come out crispy and delicious. Enjoy!


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