As a Nutritional Therapist, I get to see what people eat on a regular basis. What I’ve noticed is that many people manage to eat 3 to 4 portions of fruit and veg a day quite easily, but they struggle to eat the recommended 8 to 10 portions a day. This has prompted me to come up with some simple strategies to help you increase your intake of fruits and veg, without needing to spend all day in the kitchen.
Here are my top 10 tips for 10-a-day success:
Basic Green Smoothie Recipe
To elevate your smoothie even further you can add a scoop of ‘green powder’. I like the following ones and tend to rotate them:
If you prefer your veggies without the fibre, then it’s easy to get halfway to your 10-a-day target with an 8oz glass of green juice. Here’s a simple recipe which will quench your thirst and give your immune system a boost:
Mix up some of the following ingredients to create the perfect salad:
Add a Dressing
See if you can make an extra portion to pop in a mason jar for tomorrow’s lunch.
Soup is a great way to get lots of veg in your diet.
Here’s a quick and simple recipe:
These creations have taken the internet by storm, and they’re very fitting to include here. Legend has it that Buddha woke each morning and carried his bowl through the streets or villages wherever he was staying, and the locals would donate food to fill his bowl. Once full, he would eat whatever food he’d been gifted. As Buddha lived before the dawn of processed foods, his bowl was likely to contain whole grains, fruits, nuts and vegetables and there's been a recent interest in re-creating these simple bowls. Here’s how you can create your very own Buddha Bowl.
These are so much healthier than standard crisps but come with a familiar crunch and salty taste which will satisfy your tastebuds. They’re easy to make with a dehydrator like this one, or you can use the oven on its lowest temperature setting.
Wash the kale and tear it into 10cm strips. These will shrink as they cook/dehydrate. Place in a bowl and add the salt and olive oil and massage this into the kale for a few minutes. This will make the kale shrink a little bit. Place the kale on the dehydrator trays (or in the oven) and set to dehydrate (bake) for about 7 to 8 hours (2-3 hours if using the oven) at 35°C. Once you’ve got the hang of making these you can experiment by adding your favourite spice mixes.
Dips are a great way to encourage snacking on chopped veggies (crudités). Here’s my fail-safe recipe for Guacamole.
2 avocados, 2 tomatoes, a bunch of coriander, juice of ½ lemon or lime, spring onions or ½ red onion, chilli, salt & pepper to taste.
Remove the pulp and seeds from the tomatoes and cut into little cubes and mix with the flesh from the avocados and all the other ingredients and serve immediately with a selection of chopped veggies.
Use spiralised courgette (zucchini) in place of pasta noodles and top with your favourite sauce. Here’s a link to my favourite spiraliser.
This makes a simple, tasty accompaniment to any main meal.
Shred 1 cup of white cabbage, 1 cup of red cabbage, 1 cup of carrots, 1 cup of celeriac and 2 spring onions (scallions).
Dressing: 1 Tbsp Tahini, 1 tsp cashew butter, 1 Tbsp olive oil, juice of ½ a lime, salt & pepper to taste.
Just starting out?
If you’re just starting out trying to increase your fruit and veg intake, you may find it easier and more sustainable to adapt what you’re already doing rather than trying to overhaul everything at once. It can be as simple as swapping out one ingredient for a veggie alternative. Here are some healthy food swaps to get you started.
If you need help planning weekly meals, download my FREE Meal Planning Toolkit to make planning easier!
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Hi, I'm Sian Burns.
This is where you'll find my thoughts on health, wellness and cancer recovery. Whether you’ve experienced a cancer diagnosis, or you’re just interested in healthier living, WELCOME! I hope you’ll find helpful information and resources in these pages.