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Boost Your Veg Intake

Most people know vegetables are good for them, yet many Australians aren’t eating enough. So why is it recommended adults aim for 5 a day? Vegetables are full of goodness - packed with vitamins, minerals, fibre and antioxidants, with very few kilojoules. Here are some easy ways to boost your vegetable intake:

Buy in season

For fresh produce that’s best quality, taste and price.  Download our seasonal calendar here.

Stock frozen and canned vegetables

Frozen and canned vegetables are a great way to add more vegetables to your meals each week. They can be as nutritious as fresh vegetables, plus they are convenient too!

Sneak extra vegies in

  • For fussy vegetable eaters, hide extra vegetables in recipes.
  • Add Campbell’s Condensed Tomato Soup to spaghetti bolognaise for a rich tomato flavour and an extra 6 serves of veg per can!
  • Mix chopped tomato, capsicum, eggplant, zucchini or carrots into casseroles and curries.
  • Make mince meat go further by adding kidney beans or brown lentils.
  • Grated zucchini and carrot can work well in rissoles and hamburger patties, as can sweet corn in omelettes.
  • When you’re next baking, try adding vegetables – pumpkin scones, zucchini and cheese muffins and carrot cake are some ideas to get you started.

Match the vegie to the dish

Some vegies work better in certain dishes than others:

  • Risotto: Asparagus spears, green peas, pumpkin, mushrooms
  • Casserole: Carrots, potatoes, onions, tomatoes
  • Curry: Lentils, green peas, corn, potatoes
  • Stir Fry: Snow peas, carrot, capsicum
  • Pasta: Zucchini, eggplant, tomatoes
  • Roast: Parsnips, swede, sweet potato, beetroot, pumpkin
  • Barbeque: Mushrooms, capsicum, corn cobs

Putting it into practice:

Aim to fill half your dinner plate with vegetables or salads
This is a simple way to help you reach your recommended 5 serves a day. 

Be adventurous and get to know a new vegetable each week 
Having an assortment of vegetables to choose from will help keep your meals interesting and appealing, but also provide you with a variety of beneficial nutrients. 

Aim to try a new recipe each week
Vegetables don’t need to be dull, they can be delicious! We have some tasty and nutritious recipes to inspire you at home 

Soup is an easy way to eat more vegetables
Campbell’s Country Ladle Café Style provides up to 2 serves of vegetables per 250g bowl. Serve with some crusty wholegrain bread and you have a deliciously simple, nutritious meal in just 2 and a-half minutes. 

Drink your vegetables 
Why not blend some frozen berries, banana, low fat yoghurt and some V8 for a delicious homemade smoothie? Or simply enjoy a glass at breakfast? A 250mL glass provides at least 1 serve of fruit and 1 serve of veg, with V8 Vegetable Juice providing 3 serves of vegetables! 

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