Just add veg
Vegetables are a great source of vitamins, minerals and fibre, and an important part of a balanced diet.
‘Just add veg’ is a Staffordshire campaign providing simple ideas and tips on how to add a portion of vegetables when preparing your favourite meals! Watch the video below filmed at Trent & Dove Community Cafe, showing how residents are prepping vegetables to add to a tasty sausage casserole.
- Answer:
Prep: 10 minutes
Cook: 6 hours
Serves: 4 adult portions
Ingredients
- 8 sausages
- 1 onion roughly chopped
- 1 pepper deseeded and chopped
- 2 carrots peeled and chopped
- 2 cloves of garlic, crushed
- 2 potatoes, peeled and cut into chunks
- Tin of chopped tomatoes
- Tin of baked beans
- 400ml vegetable stock
- 220g dried lentils
- 1 tablespoon smoked paprika
Method
1
Step one
Add all ingredients into the slow cooker. Stir well.
2
Step two
Cook on high for 4-5 hours or low for 6-8 hours until everything is tender.
3
Step three
Serve immediately or leave to cool and freeze
Thank you to Trent & Dove Housing, Central Co-op Member and Community Relations, and residents for allowing us to film this session. Thank you to Central Co-op Member and Community Relations for providing the ingredients.
If you prefer something spicy try this Aloo Gobi recipe. This is a classic Indian recipe, made with potatoes, cauliflower, and spices. Or have a go at making this delicious Caribbean Rice and Peas dish.
Simple Tips
Adding vegetables to your meals is easier than ever with these simple tips. Try these to help get you started:
- For extra nutrients, sneak carrots and courgette into sauces and soups
- Make vegetables the star of your mid-morning snack! Try munching on celery and red pepper sticks alongside a healthy dip
- For extra crunch and goodness, add sugar snap peas to a spicy stir fry
- Try a new recipe such as a vegetable-based curry with pepper, cauliflower and peas.
- Add tasty sweet potato to your mashed potatoes
- Add peppers and spinach to your morning omelette
- For an easy win, add finely chopped carrots into your cottage pie
- Add frozen peas to a homemade fish pie
- Include red pepper and courgette in your favourite pasta dish
Feeling inspired? Watch this Healthy Meals on a Budget video for 7 healthy recipes that have been created by Everyone Health for Staffordshire residents. They can be enjoyed by 4 people and cost around £35-£40 per week.
If you need help when preparing vegetables? You can find equipment that can help with food preparation, such as choppers, peelers and easy grip utensils.
Vegetable Facts
Evidence shows there are significant health benefits to getting at least 5 portions of a variety of vegetables and fruit every day. For more information on the benefits of 5 A Day visit the NHS website Why 5 A Day? - NHS
Did you know?
- Frozen vegetables count towards your 5 A Day.
- Potatoes do not count towards your 5 A Day but sweet potatoes do.
- You can have as many beans and pulses as you like, but they will only count once towards your 5 A Day.
- Baked beans in tomato sauce count towards one of your 5 A Day – choose versions lower in salt and sugar.
- Buying seasonal vegetables can be cheaper! Find out more about seasonal vegetables in the Seasonal vegetables in the UK - Staffordshire County Council.
Meal Planner
If you would like a meal planner that includes a handy portion size guide and snack swap ideas, you can download the printer-friendly PDF meal planner (5.48 Mb).
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