#tryfor5

[daleynutrition]

It’s National Nutrition week 2018 🙌🏻. Basically you we be seeing a lot of content around how to introduce more veg into your day 🍠🥕🌽🥕 #tryfor5 . Brekkie is a time when most of us struggle to get some veg in. Our top brekkie ideas are 1) Avocado 🥑 on toast. 2) Smoothie bowls including a cups worth of spinach 🌱alongside frozen bananas, peanut butter & milk. Then top with whatever you fancy. @nutritionaustralia @torrensuni . #natryfor5 #nutritiontips #smoothiebowl (at Fitzroy, Victoria) https://www.instagram.com/p/Bo7j5CeFwky/?utm_source=ig_tumblr_share&igshid=enh2mcphcz6o

[eatmovesmile]

Tryfor5

National Nutrition week is focused on increasing vegetable consumption to the recommended five serves per day, Try for 5! 

https://www.tryfor5.org.au/

According to the 2017 Victorian Public Health Survey the Swan Hill local government area had only 8% of the adult population meet this guideline of 5 serves per day of vegetables!

Locally we are working hard to make eating more vegetable an easy option for everyone, through supporting food gardens, cooking skills, and access to fresh food. We live in a perfect environment for growing food particularly vegetables so we can access the best tasting produce!

To increase your vegetable intake try the following:

Start a vegetable garden! Even a pot of tomatoes is a great option, learn more about this at https://www.foodforall.community/

Try a new vegetable that you have not tried before? you never know! Eggplant, artichoke, mushroom, bok choy, even purple carrots are great.

Add extra vegetables to your favourite dish such as lasagna see here, or in taco’s, salads, hamburgers, stews, the list is endless!

[healthyfoodwithemma-blog]

Carbonara - @nats_what_i_reckon has a really great video which shows you how to cook this (avoid if you don’t like swearing) : 🍝Pasta 🥓Pancetta/bacon substitute 🥚Egg yolks 3, whole egg 1 🧂Black pepper 🧄Garlic 🧀Parmesan : Cook the bacon and garlic until cooked. Mix the egg yolks, Parmesan and black pepper together. Cook the pasta and add it and a ladle of pasta water to the bacon and garlic. Let it cook for a few minutes then slowly add the egg mixture and stir together. I had never made carbonara before it was delicious but very rich. : Green beans with garlic and flaked almonds were delicious : Green beans Garlic Chilli Flaked almonds Extra virgin olive oil : In a dry pan cook flaked almonds until golden brown and remove. You have to be careful roasting nuts they can burn very quickly. The add extra virgin olive oil and sauté the beans with the garlic and chill until cooked and serve with the almonds. : Brussels sprouts Coat with extra virgin olive oil, lemon juice and garlic and roast in 180*C oven until crispy. : #distancedinner #vegetables #beans #brusselsprouts #tryfor5 #dinner #dinnerparty #friends #isolationdinner #roasted #recipes #nutrition #vitamins #minerals #micronutrients #health #healthydiet #food #recipes #cooking #cookingathome #freshproduce (at Melbourne, Victoria, Australia) https://www.instagram.com/p/B_I_KmhpUbC/?igshid=fvqpkzw3pmrt

[healthyfoodwithemma-blog]

Zucchini Fritters : 🥒Zucchini 🧄Garlic 🥚Egg, 1 Wholemeal flour, 1/2 cup 🥛Milk, 1/3 cup Baking powder, 1 teaspoon 🌶Chilli oil 🍃Basil 🌱Garlic chives 🧂S+P : Grate zucchini, squeeze out excess moisture and place in bowl. Add the rest of the ingredients to the zucchini and stir until combined. Cook in extra virgin olive oil in a frying pan over medium heat. Mine were about 2 spoons worth of mixture in size. Flip when the edges on the bottom start turning golden. Serve however you please, I poached an egg. Yum! You can also interchange with any flavours you like. : #fritters #zucchini #tryfor5 #vegetables #plantbased #vegetarian #breakfast #brunch #isolationcreation #egg #yum #delicious #nutritious #food #foodporn #foodstagram #vegetables #eatyourveggies #eattherainbow #cooking #recipes #isolationcooking #stayhome #diet #futuredietitian #student #isolationlife #sundayfunday #sundayvibes #relax #eatinghealthy (at Elwood, Victoria, Australia) https://www.instagram.com/p/B-k3B32J3tT/?igshid=dvclxicrn7rt

[healthyfoodwithemma-blog]

🦠 We know that a happy gut microbiome equals good health. 🧫 We also know that the gut microbiome does not like to eat the same things. It prefers a minimum of 30 different types of plants per week. : Here are some sneaky ways to add some plant diversity to your diet. 🔅Wholegrain bread - with lots of different grains and seeds 🔅Add seeds and nuts to meals 🔅Use different herbs and spices 🔅Use garlic, ginger and chilli 🔅Aim to eat different fruits and vegetables everyday : 🍞Wholegrain bread 🥑Avocado and poppy seeds 🍳Pesto scrambled eggs 🍄Mushrooms with garlic & coriander 🍅Cherry tomatoes : #gutmicrobiome #diverity #plantbased #vegetables #tryfor5 #fruit #wholegrains #bread #toast #breakfast #brunch #eggs #vegetarian #eatforhealth #healthy #nutritionist #nutrition #science #evidencebased #melbourne #food #guthealth #guthealthy #gut #guthealthmatters #gutbrainconnection #fiber #fibre #happy #plantfood (at Elwood, Victoria, Australia) https://www.instagram.com/p/B9xgOlpJe6-/?igshid=7hxgsmo8zf8s

[healthyfoodwithemma-blog]

Finally fulfilling my craving for a big old bowl of vegetables. : Does anyone else crave vegetables if they have not been eating enough of them? We ate pretty well while camping but there was definitely a lack of fresh vegetables which is to be expected! : Or are you guys just living off 💩 🧻 and pasta? 🍝 I actually found it pretty interesting to go to the supermarket last night. It probably shows a pretty accurate interpretation of a standard Australian diet and it is not great. It is probably not the worst time with the current COVID-19 pandemic situation to have a little check in on your diet and health. : Are you supporting you body and your health by eating a well balanced diet? : The Australian dietary guidelines are not a bad place to start: 1️⃣To achieve and maintain a healthy weight, be physically active and choose amounts of nutritious food and drinks to meet your energy needs 2️⃣Drink plenty of water and enjoy a wide variety of nutritious foods from the five food groups (vegetables, fruit, grains/cereals, meats/alternative and dairy/alternatives) every day 3️⃣Limit intake of foods containing saturated fat, added salt, added sugars and alcohol 4️⃣Encourage, support and promote breastfeeding 5️⃣Care for your food; prepare and store it safely : I steamed some of the harder vegetables for a couple of minutes. Then I sautéed some garlic and chilli in extra virgin olive oil and then added the rest of the vegetables. I flavoured them with truffle balsamic, salt and pepper and a sprinkle of sesame seeds. 🌶🌽🥦🍠🧄🥬🧅🍆🍅🥑 Vegetables are delicious if you know how to bring out their flavour or how to add extra flavour. #tryfor5 #diet #eattherainbow #eatyourveggies #vegetables #eatforhealth #covid_19 #health #fruit #eatrealfood #wholefood #freshfood #stirfry #truffles #delicious #nutritious #educateyourself #food #foodporn #plantbased #vegetarian #vegan #broccoli #carrots #greens #flavour #immunesystem #supportyourbody (at Elwood, Victoria, Australia) https://www.instagram.com/p/B9qttKFJ1h7/?igshid=2ztg0wvc6wx3

[healthyfoodwithemma-blog]

Out of all of the food I cooked last night the carrots were the favourite. That is exactly what you want to hear when you are trying to encourage people to eat more vegetables 🙌🏻👏🏻 🥕 : Sweet spiced carrots : 🥕Carrots, up to 500g : 🔅Extra virgin olive oil, 1 tablespoon 🔅Honey, 1 tablespoon 🔅Cumin, ground, 1 teaspoon 🔅Ginger, ground, 1/2 teaspoon 🔅Coriander, ground, 1/2 teaspoon 🔅Cinnamon, 1/4 teaspoon 🔅S+P : Mix all ingredients together, coat carrots and bake in a 180*C oven for 30 minutes. *If the honey is super sticky you may have to warm it to combine all ingredients. : I used a bunch of Dutch carrots so I just washed them and cut the green top off. I would probably cut normal carrots in half for this recipe. : This is definitely something that you could cook a lot of and have in the fridge for snacks. : #carrots #vegetables #dutchcarrots #eatyourvegetables #tryfor5 #eattherainbow #yum #sides #dinnerparty #cookingforfriends #dinner #dinnerideas #food #health #nutrition #honey #sweet #salty #spicy #melbourne #foodie #cooking #meals #moroccan #moroccanfood #plantbased #vegan #vegetarianfood #veganfood #plantbaseddiet (at Melbourne, Victoria, Australia) https://www.instagram.com/p/B9C4KIfJTEa/?igshid=ybnekseg0r2r

[healthyfoodwithemma-blog]

Smoothies are an easy way to add more fruit, vegetables and fibre to your diet. 🍌🍎🍇🍉🍑🥬🥕🥥🥦🍍🍓🍃 . They are also an excellent way of reducing food waste. As soon as I have fruit or vegetables that are that little bit past eating fresh I chop them up and freeze them for smoothies. Some vegetables will be better cooked before freezing like sweet potato and carrots. . 🍌Frozen banana 🥭Frozen mango Zucchini Chia seeds Protein powder 💦Water Topped with low sugar granola . #smoothie #fruit #vegetables #breakfast #tryfor5 #nutrients #fibre #granola #snack #protein #banana #nutrition #wholegrain (at Melbourne, Victoria, Australia) https://www.instagram.com/p/B7R4Gr0pNSk/?igshid=10b7r30q1kohc