Department of Health & Human Services
Premiers Active April

Five fun ways to get your five a day

Eating more vegetables is one of the easiest things we can do to improve our health. Did you know that only 7% of Australian adults eat the recommended 5 serves of vegetables a day?

Vegetables are full of vitamins, minerals, fibre and antioxidants and also low in kilojoules. Plus they’re tasty, colourful and super versatile. Try these tips to add vegetables to your day in ways you wouldn’t expect. These ideas are especially perfect for parents trying to encourage their kids to try new vegetables.

1. Cauliflower mash

That’s right – mashed cauliflower! This can be cooked and served in a meal just like mashed potato. Cauliflower has a lighter taste with double the Vitamin C and only 1/3 of the kilojoules of potatoes.


Hoisin Pork on Cauliflower MashSimply chop and boil the cauliflower until tender, then mash with some reduced fat milk (or cream cheese) to create the desired texture. Season with pepper, herbs and spices to suit your taste.

Try it tonight! Check out our Five Hoisin Pork with Cauliflower Mash recipe.

2. Cauliflower rice

Cauliflower is so versatile and this is just another great way to use it. Cauliflower rice can be used just like normal rice as a bed for meat and vegetables, or seasoned with herbs and spices, dried fruits and nuts like a cous cous dish.


Place uncooked florets in a blender and pulse until it has the texture of rice or cous cous. Then sautee it in a frying pan with a splash of extra virgin olive oil or microwave until tender.

3. Zucchini fettuccine

For your next pasta or noodle dish, how about trying this alternative? There are gadgets you can now buy which will do this for you but it is also really easy to do with a standard peeler.


Slice or peel zucchini lengthways to create fettuccine-like ribbons. Char-grill or lightly fry your zucchini ribbons in a pan until soft, then combine with the rest of your meal.

4. Spaghetti squash

Spaghetti squashIt sounds like a joke but we swear spaghetti squash is a real thing! It’s a pumpkin-like vegetable with stringy flesh that resembles, well, spaghetti.


Cut the squash in half lengthways and place the halves cut side down on greaseproof paper. Bake at 175°C (in pre-heated oven) for 30 minutes, then set aside to cool. When able to handle, scrape out the stringy pulp with a fork and use it in your pasta, noodle dish or add it to a salad.

Last updated: November 29, 2016 at: 5:07 pm

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