Most days
Colourful vegetables
Carrots, tomatoes, peppers, beetroot, squash
What it gives you
Vitamins A and C, fibre and a range of plant compounds. Different colours bring different nutrients.
LeafUp › Foods › Colourful vegetables
Easy ways to add it
- Keep carrot sticks or cherry tomatoes ready as a snack.
- Add a tin of tomatoes to a pasta sauce.
- Fill half your plate with vegetables.
- Grate carrot or beetroot into a salad.
- Roast a tray of peppers, onions and courgettes.
- Add frozen mixed vegetables to soup or rice.
- Slice cucumber and tomato onto your toast.
- Bake a sweet potato and fill it with beans.
- Add mushrooms to a lentil bolognese.
- Blend roast squash into a soup.
The science behind it
More fruit and vegetables is linked to lower heart disease, stroke and early death risk, with benefits seen up to about 800 g a day.
Source: Aune et al., International Journal of Epidemiology, 2017; World Health Organization, Healthy diet (fact sheet)
LeafUp gives general food guidance for adults. It is not medical or dietary advice. With a health condition, during pregnancy or with allergies, ask your doctor or a dietitian.
Plates with it
Wholegrain toast with hummus and tomato
Quick, savoury and full of fibre.
Tofu scramble with spinach
A savoury start with turmeric and toast.
White bean, tomato and rocket salad
A Mediterranean lunch in five minutes.
Bulgur tabbouleh with chickpeas
Lots of parsley, lemon and crunch.
Black bean wraps
Beans, salad and salsa in a wholewheat wrap.
Chickpea and spinach stew
A warming pot ready in 20 minutes.
Peanut noodles with cabbage and carrot
Crunchy vegetables in a quick peanut sauce.
Tofu and vegetable stir-fry
Crisp tofu, quick vegetables, brown rice.
Roast vegetable and barley bowl
Make extra vegetables for tomorrow.
Quinoa salad with black beans and sweetcorn
Lime, coriander and a little chilli.
Pea and mint soup
Bright green, from the freezer in 15 minutes.
Couscous salad with chickpeas and pepper
North African flavours, ready in 15 minutes.