Easy ways to five a day

We're supposed to eat five portions of fruit and veg a day, but research shows most of us eat less than three. These recipes are great ways to get your daily intake - almost without realising it!

Why do you need five-a-day?
Fruit and veg contain essential vitamins and minerals to help our bodies work well. And there's a lot to suggest that eating plenty of fruit and vegetables reduce risks of heart disease, some cancers and other health problems.

The best thing is fresh, frozen, canned, dried and juiced fruit and vegetables all count. Just try to eat as many different coloured fruits and vegetables as you can for a wide range of nutrients. These recipes all contain two or three portions of your five-a-day.

Vegetarian ideas
Vegetarian shepherd's pie
Seven-veg stir-fry Ready in 25 mins!
Chickpea and spinach curry Easy!
Mediterranean stuffed peppers
Vegetable crunch With extra calcium and magnesium!
Hugh Fearnley-Whittingstall's ratatouille Celebrity chef recipe!

Nutritious pasta recipes
Mushroom, pesto and spinach lasagne
Squash, leek and pinenut trottole pasta Dairy-free!
Pasta primavera
Chicken and vegetable pasta Low-fat!
Butternut squash and watercress cannelloni

Meaty ways to five-a-day
Super shepherd's pie Packed with veg!
Chicken breasts roasted with peppers and courgettes (pictured)
One-pot roast chicken with veg Easy!
Mediterranean beef casserole
Pork and vegetable stir-fry Quick and easy!
Turkey and vegetable pittas

Warming soups
Fresh pea and watercress soup Ready in 20 mins!
Pepper and parsnip soup with zest of orange
Carrot and ginger soup Freeze-able!
Carrot and leek soup
Beetroot and pomegranate soup Vegan!

Start your day with these quick-to-make smoothies
Blueberry and kiwi smoothie
Organic apricot and orange smoothie Great for kids!
Beetroot zing smoothie
Pomegranate, raspberry and banana smoothie Dairy-free!
Superfood smoothie

Even desserts can be healthy
Anthony Worrall Thompson's herby fruit salad Celebrity chef recipe!
Tropical strawberry fruit salad
Hairy Bikers' fruit kebabs Just skip the chocolate sauce!
Quick fruit salad
Fresh fruit jellies Great for kids!

Where to next?
Five-a-day: portion sizes in pictures
Five a day: keeping bad cholesterol at bay
Your tips: getting your five-a-day easily
How to eat right for your age

Send us your recipes and we'll publish the best!
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By Meera Dattani