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The results of a comprehensive survey of the dietary habits of Australians were released this week with depressing news. Only 6.8% of Australians are eating the recommended number of serves of vegetables each day. What are the daily recommended number of serves of vegetables?

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Age group                                                                   # of Serves of Vegetables per day

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Men                                                                                                    6

Women                                                                                              5

Children aged 12-18 boys                                                               5 1/2

Children aged 12-18 girls                                                                5

Children aged 9-11                                                                           5

Children aged 4-8                                                                             4 1/2

Children aged 2-3                                                                             2 1/2

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One serving equals a 1/2 cup cooked vegetables, 1/2 a medium potato (french fries and chips don’t count!) or 1 cup of raw vegetables like salad.

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So how do you get enough serves of vegetables each day? Don’t wait until dinner because it is hard to fit them all in one meal. One way I get my family to meet the recommendations is to roast up a big batch of veggies on Sunday night, store them in a container in the refrigerator, and use them each day to create quick and healthy meals. I promise you, this is a HUGE time saver.

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Start with a variety of vegetables. Choose the rainbow and try to pick what’s in season. You can change the mix each week to keep it interesting.

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Preheat the oven to 200 C (400 F) fan forced. Peel and chop the vegetables into 1/2 inch pieces. Drizzle with extra virgin olive oil (I used 1/2 cup for this big bowl, but it depends on the quantity of veggies you are roasting). Sprinkle over 1 teaspoon iodised salt. Toss well.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Spread the veggies out in one layer on two trays.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Place trays in preheated oven and roast for 1 hour. Give veggies a stir after 30 minutes to help them cook evenly.Store the veggies in an airtight container in the refrigerator. They should keep for 5 days.

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Ways to use roasted veggies – for breakfast, lunch and dinner:

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*Make a roasted veggie salad. Toss veggies with rocket or lettuce leaves, pumpkin seeds, feta and drizzle with extra virgin olive oil and caramelized balsamic vinegar.

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*Use as a base for quick soups and stews.

*Tuck roasted veggies into omelettes for breakfast.

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*Add roast veggies to a wrap. I usually add brown rice, cooked lentils, hummus or tuna, and a bit of feta. I toast my wraps in a sandwich press which keeps it together and makes it crispy and delicious! Top with lettuce/rocket and tomatoes and you have even more servings of vegetables.

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*Make Huevos Rancheros for breakfast. Heat up a corn tortilla, spread over some refried black beans, add roast veggies and top with a fried egg and avocado slices.

*Use roast veggies in a lasagna.

*Top a wholemeal pizza crust with roast vegetables and make a delicious pizza.

*Toss roast veggies through whole grain pasta. Chuck in a can of canellini beans and sprinkle with Parmesan cheese.

*Or just add them as a side dish to your main dinner.

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Why are so many servings of vegetables recommended?

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There is strong evidence that a diet rich in fruits and vegetables can lower the risk of heart disease and stroke. A study in the Journal of Human Hypertension found that increased consumption of fruit and vegetables from less than 3 to more than 5 servings a day was related to a 17% reduction in coronary heart disease risk. See that study here.

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The DASH study found that people with high blood pressure who followed a DASH diet, high in fruits, vegetables and low fat dairy reduced their systolic blood pressure by about 11 mm Hg and their diastolic blood pressure by almost 6 mm Hg—as much as medications can achieve. See the DASH study here.

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The World Cancer Research Fund (WCRF) states that there is strong evidence that vegetables, fruits and other foods containing dietary fibre (such as wholegrains and pulses) protect against a range of cancers including mouth, stomach and bowel cancer. They also help to protect against weight gain and obesity.See the WCRF website here.