Quick and easy ways to eat more veg this Fruit and Veg Month


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Quick and easy ways to eat more veg this Fruit and Veg Month

If there was on area of your diet that can significant improve your nutrition almost instantly it would be to simply eat more fresh fruits and vegetables. Yet despite the relative abundance of beautiful fresh produce here in Australia, the average Aussie eats less than ½ the amounts of veg and salad they need each day for optimal health. So, as it is Fruit & Veg Month, here are some simple ways to boost your intake of fresh fruits and vegetables every day, and reap the numerous health benefits as a result. 

1. Team them with your favourite spreads and dips

While the thought of a plain piece of fruit or vegetable may not always be that alluring, teaming them with your favourite dip of spread can make things a whole lot more exciting. Think apple slices with 100% Mayvers Peanut Butter, carrots or celery with hommus or a bowl of berries and chopped banana with a dollop of Mayver’s 100% Cacao Super Spread.

2. Add at least 1 serve at breakie

Adding a natural source of dietary fibre to the first meal of the day is a no brainer when you consider that the dietary fibre found in abundance in fresh fruits and vegetables will help regulate blood glucose levels and keep you full throughout the morning. Think juicing your favourite greens and a banana for a nutrient rich smoothie; fruit pancakes (see recipe), Bircher bowls with grated apple or grainy toast with 100% Mayvers Peanut Butter and banana. 

3. Munch on fresh fruit and veg while you prepare prepare dinner

Chances are you snack on crackers, dip and chips before dinner but the calories, carbs and fats add up when you are mindlessly munching on processed foods. On the other hand when healthy food is within easy reach, we are much more likely to grab that instead, which is why it makes perfect sense to keep some chopped fruit or veg on hand while you make your nightly meal. Chopped capsicum or green beans, berries and baby tomatoes are all low calorie, nutrient rich pre dinner snack options that will not negatively impact your appetite for dinner. 

4. Bake with them

For those who are not naturally inclined to munch on fruit and veg, another easy solution is to bake them into delicious muffins, cakes, breads and snack balls and bites to boost your intake without even realising it. Try zucchini loaves, carrot muffins or a peanut butter and banana bread which are tasty yet surprisingly healthy snacks for both kids and adults.

5. Pack your daily snacks

When we pick up snacks on the run we are likely to think of chocolate bars, potato chips and snack bars. To avoid these processed carbohydrates becoming a regular part of your day, a simple trick is to pack yourself a snack box each day, the same way you would for kids. Start with a fruit and a vegetable, a protein rich option such as some cheese, yoghurt or a serve of nuts such as a Mayver’s Goodness to Go snack pack and you will never be caught off guard and short of healthy snacks again. 

Recipe: Banana Peanut Butter Pancakes

Serves 2. 3 Pancakes Per Serve.

Ingredients

2 small bananas, 1 x mashed & 1 x sliced

½ cup milk 

1 egg, lightly beaten 

½ cup self-raising flour

Olive oil cooking spray 

1 tbsp. honey 

1 tbsp. Mayver’s Smooth peanut butter 

Method

1. Combine mashed banana, milk and egg in a jug. Place flour in a mixing bowl and create a well. Pour liquid mixture into well and whisk until smooth. 

2. Spray a large frying pan with oil and heat over medium heat. Spoon 1/4 cup batter into pan. Cook for two minutes or until bubbles appear on the surface. Flip and cook for a further two minutes. Repeat with remaining batter to make four medium pancakes. Cover to keep warm.

3. Whisk together honey and peanut butter in a small jug. Place pancakes on plates. Top with sliced banana and drizzle sauce over. 

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