Incorporating vegetables and/or fruit into main meals
Fibre -The Basics
“Sprouts, okra, broad beans and parsnips are among the best sources of vegetable fibre; dried fruit e.g. dates, figs, pears, prunes, apricots are rich sources of fruit fibre”, nutritionist Todd explains.
“Remember that fresh, canned and frozen vegetables and 100% fruit and vegetable juices all count towards your 5-a-day fruit and vegetable intake target as recommended by dietitians and the government”.
Common Fibre Myths and Misconceptions
- “Fruit and vegetables in ready meals don’t count as a portion”. Fruit and vegetables in convenience foods such as ready meals, pasta sauces, soups and puddings can count towards the 5-a-day target. Generally, the amount of fruit or vegetable in convenience foods will not be more than one portion. .
Fibre - Tips and Tricks
- Bring some colour and interest to rice dishes, stews and casseroles by throwing in a handful of raisins, dried cranberries or a few chopped dried apricots
- Use diced fresh mango, peaches or pineapple to make a spicy salsa sauce for serving with meat or fish.
- Pureed vegetables can be added to sauces for pasta or spooned over mashed potatoes.
- Try roasting vegetables: chop red onions, courgettes, butternut squash (or any other vegetables to hand) and garlic – pour a little olive oil over the vegetables, and season. Cook for an hour, or until tender, in a hot oven at about 200ºC.
- Thread a selection of different vegetables onto skewers and cook on the BBQ or under a hot grill.
- Keep bags of frozen vegetables in the freezer for times when you run out of fresh