#try for 5

In the theme of Try for 5, this recipes definitely helps to ‘get more veg in your life’ and is so easy!

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

Serves 1

1 small slice of lean bacon diced

1 portabello mushroom diced (or any mushroom choice)

1/4 cup sliced red capsicum

1/4 cup diced or sliced zucchini

1/4 cup diced eggplant

1/4 diced or sliced red onion

1 cup shredded fresh spinach

handful of fresh herbs, here we used oregano

3/4 cup brown rice cooked

dollop of fetta cheese if desired (see recipe last week)

freshly ground black pepper

Heat a non-stick pan and add bacon and mushroom, cook for a few minutes until slightly browned, add onion, capsicum, zucchini and eggplant and toss for a further 5 minutes. Add spinach and herbs and 1-2 tbsp water, cover and steam through for until wilted. Serve on top of brown rice, or stir through and add a dollop of feta (or other cheese) and some freshly ground pepper!

Includes 2+ cups of vegetables!

Growing beetroot is very easy. This crop I planted from seedlings about 6-8 weeks ago, and it made two medium jars of delicious pickled beetroot ready for our summer salad meals.

You can grow beetroot by seed as well however I find the seedlings an easy option and you get heaps of plants in one punnet. 

The recipe I used for my pickled beetroot comes from a book by Sally Wise that I gave to my Mum many years ago as she loves gardening and preserving. We always had her homemade pickled beetroot as children, so I was interested that she had given me this recipe to try rather than her old one, you can vary the spice and sugar content to your own taste.

Cook beets with skin on in water until tender, drain and cool a little. Peel skins, and slice or dice as preferred.

For the pickling water, heat 4 cups of white vinegar and 1-2 cups of sugar in a large pot, with 1 tsp of allspice, 1 tsp of cinnamon, 12 cloves, 12 peppercorns and 1 tsp salt, bring to boil then turn off and let stand for 20 minutes.

Sterilise jars by heating in a low oven. Place beetroot in jars and pack in well. Cover with pickling water ensuing all beetroot is covered and seal jar well. 

Enjoy! The sealed jars can be kept in a cool, dark and dry place for up to a year.

Nutrition Australia are once again encouraging us to try for 5 this National Nutrition Week! Aim for 5 serves of vegetables (and 2 fruit) each and every day for good health and wellbeing.

Some of us struggle to get to the five serves of vegetables and a great way to fit more in is to add extra veg to your favourite recipes. Nutrition Australia have adapted some of Australia’s favourite recipes to incorporate extra serves of vegetables (think spaghetti bolognese, chicken curry, burrito bowls...). Check them out at www.tryfor5.org.au 

Including vegetables throughout the day is important to hit your five serves - it’s going to be hard to achieve if you’re only eating vegetables at dinner! Include veggies in your snacks (try veggie sticks and dip - how about our beetroot hummus, recipe here) and don’t forget breakfast (how about a yummy omelette, recipe here).

Happy National Nutrition Week from Health Promotion!

Ingredients:

Chicken

Onion

Cumin

Paprika

Tumeric

Carrot

Lebanese eggplant

Celery

Mushroom

Brown rice

750ml vegetable stock

Tomato paste

Rocket

Method:

Chop onion and brown with chicken

Add a tsp of each spice

Add chopped vegetables and fry off

Add rice and fry off for 4-5 minutes

Add stock and tomato paste and simmer until rice is cooked and liquid absorbed.

Top with rocket and some parmesan cheese

Enjoy!