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Boost your veggies with Thermomix

Veggie Victories is the theme for January from Thermomix UK & Ireland - how can we get more veg in our diets?

Only 1 in 5 adults have 5 fruit and or vegetables a day in their diet according to the National diet and nutrition survey. 

How can you get more fruit and vegetables into your diet? Obviously if you’re cooking from scratch, whether with or without a Thermomix, you’re going to be getting more goodness into your diet and less UPF. 
Here are my top ten tips to getting more of your 5 a day into your diet.

 

10 Easy Steps to Introduce More Vegetables Into Your Diet

Eating more vegetables doesn’t have to mean bland salads or complicated recipes.
Here are ten simple, realistic ways to boost your veg intake:

  1. Add one extra vegetable to meals you already eat

    Throw spinach into pasta, peppers into stir-fries, or carrots into soups.

  2. Start with vegetables you actually like

    You don’t need to eat kale if you hate it — build from favourites first.

  3. Use frozen or pre-chopped vegetables

    They’re nutritious, affordable, and save time.

  4. Roast vegetables for flavour

    Roasting brings out natural sweetness and improves texture.

  5. Blend them into sauces and soups

    Courgette, carrot, or cauliflower work well in blended dishes.

  6. Snack on vegetables

    Try carrot sticks with hummus or cucumber with cream cheese.

  7. Make vegetables the base, not the side

    Think vegetable-based curries, stews, or traybakes.

  8. Add veg to breakfast

    Mushrooms, tomatoes, or spinach work well with eggs.

  9. Experiment with herbs and spices

    Seasoning can transform how vegetables taste.

  10. Aim for progress, not perfection

    Every extra portion counts — consistency matters more than quantity.

Here are some of the findings: 

Fruit and vegetables

Most participants did not meet the UK government recommendation to eat at least 5 portions of a variety of fruit and vegetables each day.

On average, children aged 11 to 18 years ate 2.8 portions of fruit and vegetables a day. Less than 1 in 10 children aged 11 to 18 years (9%) met the ‘5 A Day’ recommendation.

On average, adults consumed 3.3 to 3.7 portions per day (depending on age). Less than 1 in 5 adults (17%) met the 5 A Day recommendation.

Consumption for adults and older adults was lower than previous published figures. This is likely to be partly due to the dietary method change. It may also reflect a real reduction in fruit and vegetable consumption, due to a combination of lack of availability during the COVID-19 pandemic and cost of living pressures. Other data sources have suggested this.

If you’d like to read further on this, here is the link to the survey