How to Increase Your Vegetable Intake

A foundational pillar of a balanced diet, vegetables provide us with a long list of nutritional benefits. But many of us only think of boring salads and bland raw vegetables as ways to eat this essential food group. However, eating a balanced diet packed with produce can be as delicious as it is colourful! Our recipes highlight inspirational ways to work your favourite veggies into your meals. Challenge yourself to go one step further and take a chance on vegetables you’ve never tried before.

Stuff your veggies:

Tomato & Cheese-Stuffed Zucchini
Hollowed out zucchini halves are natural vessels for a simple onion, tomato and zucchini filling, and an even easier way to include more veggies in every bite. Top with cheese and bake until bubbly.

Wild Mushroom, Cheddar & Arugula Strudel
Sweet potato, mushrooms, onion and arugula topped with cheese and tucked inside layers of pastry will be hard even for veggie haters to turn down. Garlic and fresh thyme add an aromatic flavour to these crispy parcels.

Pork & Vegetable Pizza Pockets
Our version is stuffed with mushrooms, peppers and onions, but they can be swapped for your choice of favourite vegetables. Great make-ahead options and easily portable, these DIY pizza pockets are a convenient on-the-go snack.

Bake your veggies:

Mustard-Glazed Salmon with Roasted Radishes & Snow Peas
Simplicity is the key to this 30-minute dinner. Spicy radishes and delicate snow peas are roasted until tender-crisp and crowned with a mustard- and brown sugar-glazed salmon fillet.

Gluten-Free Spinach Tart
Set in a gluten-free crust, this spinach, zucchini and goat cheese tart will make other dishes green with envy. Serve it at an elegant brunch, light lunch or casual dinner.

Cajun-Spiced Kale Chips
Crunchy, spicy and ready in 35 minutes, these chips will be an instant hit. With only three ingredients — kale, vegetable oil and Cajun spice — get ready to meet your new favourite snack.

Simmer your veggies:

Tomato Jam
Wow diners with a savoury, not sweet, tomato jam. Infused with jalapeños and allspice, it will take sandwiches and cheese plates to the next level.

Lemon-Caper Chicken, Potato & Asparagus Skillet
A household favourite, the humble potato is at home in many dishes. In this one-pot dinner, mini potatoes and asparagus are a vegetable duo alongside chicken, fresh thyme and garlic.

Blend your veggies:

Greens, Blueberry & Fruit Smoothie
Kale and spinach are combined with flavourful fruit for a smoothie that you’ll jump out of bed for. Bonus: it provides 90% of the recommended daily value of vitamin C and 50% of the recommended daily value of vitamin A.

Classic Baba Ghanouj
Two whole eggplants are roasted and puréed with tahini, garlic and lemon juice in this Middle Eastern-inspired classic. With only two steps, this silky homemade dip (or spread) proves that homemade can be easy.

Gluten-Free Mac & Cheese with Cauliflower Sauce
Pasta night gets a veggie boost thanks to the smooth cauliflower sauce perked up with garlic and mustard. Tomatoes and green onions add colour and more vegetable goodness.

Shred and Peel your veggies:

Creamy Zucchini “Pasta” with Tomato & Basil
With just a vegetable peeler, zucchini is transformed into pasta-like ribbons. Paired with tomatoes and shredded barbecue chicken, this no-cook dish is ready in 20 minutes.

Carrot & Caraway Slaw
Aromatic caraway seeds lend a sweet, nutty flavour to this classic side dish. Featuring shredded carrots, our coleslaw is a quick and versatile way to add a source of vegetables to your meal. The portability of coleslaw also makes it a great option to bring to work for lunch.

More Ways to Get More

Beyond cooking delicious, veggie-filled meals, there are lots of easy ways to work more vegetables into your daily diet. Here are a few quick tips to get you started.

• Use the weekend to prep and portion easy grab-and-go veggie snacks.
• Add a handful of spinach or kale to your smoothie, soup, omelette or pizza—the mild-tasting leaves blend right in.
• The next time you’re hosting a get-together, pick up a prepared veggie platter for everyone to snack on.
• During your weekly grocery shopping trip, pick up a vegetable that you’ve never tried before and find a fun way to prepare it.
• Don’t forget about frozen or canned vegetables. They’re inexpensive and are convenient for days when you’d rather not clean, peel and chop.