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Take the veg pledge – can you do 5 serves per day?

How can you be more health smart?

Vegetables are full of vitamins and minerals which keep us feeling well and also fibre which leaves us feeling fuller for longer. We should have five serves each day for good health; do you get your five serves each day?

Here are some simple tips to get more veg into your day!

  1. Fill your sandwich with lots of fresh salad vegetables and use our salad and sandwich builder fact sheet to give you some new ideas. Not a fan of sandwiches? Try vegetable rice paper rolls, fill them with crunchy vegetables and add in some avocado or hummus for some extra flavour. vegetables-healthsmart
  2. Try to fill half of your plate with vegetables in your main meals, which could be a leafy garden salad or some steamed vegetables. If you are making a roast dinner, why not roast some vegetables too like pumpkin, parsnip, zucchini, sweet potato, capsicum, eggplant and carrots! Roasting vegetables enhances their flavours and is an easy way to cook vegetables so the whole family can enjoy.
  3. Grate some vegetables and add them into your pasta sauces or mince dishes. You could use grated carrot, eggplant, zucchini, sweet potato, capsicum or you could add in some chunks of mushroom and tinned legumes like red kidney beans, lentils or three bean mix. These vegetables help to thicken the sauce and add a lot more goodness for you and your family.
  4. Why not try making your own dip! Blend up some roasted vegetables with some tahini, or cucumber, mint and yoghurt, cannellini beans with lemon and rosemary or chickpeas, garlic, tahini and lemon juice. To get even more serves of vegetables, serve these tasty dips with some vegetable sticks like sliced cucumber, celery, carrot and capsicum. This makes a great snack and addition to lunchboxes.

Salad and sandwich builder


Salads make a wonderful lunch, side dish or dinner option, and this flyer will inspire you to make tasty and healthy salads at home.

If you are looking for some useful ideas for how to create quick, fresh and tasty sandwiches from a scratch, simply download this resource.

Download: Salad and sandwich builder

So what does a serve of vegetables look like?

  •  ½ cup cooked vegetables
  • ½ a medium potato or sweet potato
  • 1 cup of raw vegetables
  • ½ cup legumes and other tinned vegetables

Here are some recipes to try to get more vegetables into your day!

Stay health smart

Are you looking for ways to be healthier? We have some simple tips and ideas to help you be more health smart and reduce your added sugar intake, click here to find out more.


Additional resources