Easy Ways to Eat More Vegetables Plus Tasty Veggie Recipes - Medshield Movement

Easy Ways to Eat More Vegetables Plus Tasty Veggie Recipes

We know that we should be getting our five-a-day of fresh fruit and vegetables, but it’s not always that easy… or is it? We show you that it’s easier than you think! With these fun tips and delicious vegetable recipes, you’ll be getting your green in, in no time!

Freshly sliced carrots, sugar snap peas, red pepper slices, celery and even baby corn are ideal veggie snacks that are especially delicious with a serving of hummus.

If you find it hard to eat all these veggies individually, try wrapping them up with other salad ingredients in rice paper rolls. Vietnamese-style fresh spring rolls are gluten-free and delicious served with a simple dipping sauce. You simply must try our recipe.

Rice Paper Rolls

What You Need:

  • 3 small red cabbage leaves, shredded
  • 2 courgettes
  • 1/4 red pepper
  • 1/4 yellow pepper
  • 2 baby carrots
  • 3 spring onions
  • 1/2 avocado
  • 3 sheets rice paper

Method:

  1. Slice the vegetables and avocado into long thin strips.
  2. Pour room temperature water into a large bowl. Soak one sheet of rice paper at a time for five seconds in the water. Remove and place on a kitchen towel to soften for 10 seconds.
  3. Divide the rest of the ingredients among the three rice-paper sheets and fold to make three large spring rolls.

Serve with a dipping sauce of your choice or combine: Juice of 1 lime, 3 tbsp rice wine vinegar, 2 tbsp tamari or soya sauce and a pinch of chilli flakes in a bowl, then serve.

Want to get your vegetables in first thing in the morning? Here are 10 vegetables that work deliciously in smoothies! Or try packing your egg-based dishes, like a frittata with extra veggies. Try this recipe below:

Veggie-Packed Frittata

What You Need:

  • Olive or canola oil
  • 2 leeks, sliced (or 1 small onion)
  • 2 cups sliced mushrooms
  • 1 clove garlic, finely chopped (optional)
  • 1 cup grated courgette (excess water drained)
  • 10 eggs
  • 1/2 cup unsweetened soy milk (or milk of your choice)
  • Salt and freshly ground black pepper
  • 2 cups baby spinach
  • Pinch chilli flakes
  • Basil leaves, for garnishing
  1. Preheat the oven to 180°C.
  2. Heat a little oil in a large, oven-proof skillet. Only once the oil is hot, add the sliced leek and mushrooms. Sauté for five minutes, then add the garlic (if using).
  3. After three to five minutes, add the courgette to the pan and sauté for a further three minutes.
  4. Whisk the eggs and milk together with a pinch each of salt and pepper. Add the fresh spinach to the veggies and stir to combine. Pour the egg mixture over the vegetables, gently moving the skillet so that it covers all of the veggies. Sprinkle with peppadew and place the skillet into the oven for 15 to 20 minutes, until the egg is cooked through.
  5. Serve the frittata garnished with some fresh basil leaves or a leafy green salad.

If you think crudites are boring, try vegetable tempura as a snack. It’s a great way to use up bits of leftover veggies in the fridge. We recommend trying it with broccoli florets, courgettes or aubergine slices. Try this gluten-free vegetable tempura recipe below:

Vegetable Tempura Recipe

What You Need:

  • 500ml heart-healthy canola oil
  • 1 cup brown rice flour
  • 1/2 tsp bicarbonate of soda
  • Pinch tsp salt
  • 5 – 2 cups sparkling water
  • Sliced vegetables, such as courgettes, cauliflower and broccoli

Method:

  1. Heat the oil in a pot over medium-high heat.
  2. Whisk together the flour, bicarbonate of soda, salt and water.
  3. Dip the vegetables into the batter and shallow fry in batches. Once golden brown, place on a paper towel to drain excess oil.

Serve with the same dipping sauce as above.

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