YMCA Healthy Living Magazine, powered by n4 food and health Spring 2018 | Page 8

NUTRITION AUSTRALIA Nutrition Australia is an independent , member organisation that aims to promote the health and well-being of all Australians . Find out more at nutritionaustralia . org

5 WAYS TO ADD MORE VEG TO YOUR DAY

Nutrition Australia encourages you to get more veg in your diet .
eveloped by Nutrition Australia ,

D Try For 5 is the 2018 National Nutrition Week theme

encouraging Australians to increase their vegetable consumption to the recommended five serves per day .
Here are five ways you can include more veg every day .
1 To scramble eggs or make an omelette , add diced vegetables , such as capsicum , spring onion , zucchini , mushrooms , spinach or tomato . Serve with rocket or spinach and a drizzle of extra virgin olive oil .
2 Grate a carrot or zucchini , finely dice mushrooms or add a tin of kidney beans or other legumes , into any dish involving mince , such as pasta sauces , burritos and tacos . The kids won ’ t even know !
3 Snack on veggie sticks such as celery , carrots , capsicum or cucumber , which can also be served with hummus , tzatziki or other vegetable-based dips .
4 For a yummy snack on the go , bake some savoury scones or muffins , and include any veggies you have on hand . Grated zucchini and carrot are perfect . Freeze any leftovers to enjoy later .
5 Make a delicious green smoothie with spinach , broccoli , cucumber , carrot and ginger .
BONUS TIP : Experiment with produce you don ’ t normally choose or have never heard of before , such as kalette .
Meet the kalette
The kalette is a combination of kale and Brussels sprouts – both from the brassica oleracea species , and therefore , very high in nutrients . These cruciferous vegetables are known for their high levels of vitamins A , C , K , carotenoids , folic acid and fibre .
Did you know ?
The kalette evolved from a desire to create a versatile and easy to prepare vegetable based around the on-trend food , kale . It has taken 15 years of hard work for a British vegetable seed house to produce this sweet and nutty flavoured veggie by cross pollination through traditional methods .
 Known as ‘ flower sprouts ’ in the UK , kalettes have a more subtle flavour than Brussels sprouts .
How to cook
Kalettes can be cooked in a variety of ways – roasted , grilled , stir-fried or eaten raw . Try cooking in a pan with small amount of extra virgin olive oil and a sprinkling of seasoning and serve on the side of a dish or stir through a salad . Head to www . tryfor5 . org . au / try-it for recipes featuring kalettes .

Learn more !
Visit www . tryfor5 . org . au to discover more ways to add extra veg into your day , or to find out more about National Nutrition Week ( 14 to 20 October 2018 ) visit www . nutritionaustralia . org
8 YMCA HEALTHY LIVING MAGAZINE SPRING 2018