Easy ways to eat more fruit & veg all year round

25 March 2022

A selection of fresh vegetables, including carrots, broccoli and sprouts for sale in a greengrocers

There are plenty of ways to try out new plant-based meals and bring more fruit and vegetables into your diet. As well as being a great source of vitamins, minerals and dietary fibre, locally grown and seasonal fruit and veg may also have a lower environmental impact. Now, there are more options to buy these from independent stores and local veg boxes delivered to your door.

Typically, fish and meat are the most expensive food ingredients on the shopping list, so incorporating more vegetarian or vegan meals during the week can help lower costs. Even switching one meal a week, like meat-free Monday, can help reduce your food bill.

By making healthy, sustainable food choices, eating greener and aiming to reduce food waste, we can all play our part in helping Scotland reach its net-zero target.

Here are five simple ways to up your fruit and veg game and eat healthier this year.


1. Get set for the day.

Breakfast is a great opportunity to start healthy, adding fresh fruit to porridge bowls or cereals. For savoury dishes, add in grilled tomatoes, mushrooms, or beans.

Did you know mushrooms have their own immune system?


2. Make time for a snack.

Vegetables such as raw carrots or cucumbers are ideal with dips like hummus and make for a great snacking alternative.

Did you know you can use the outside skin of a cucumber to erase pen writing?


3. Sneak veggies into soups, juices, and sauces.

An extra vegetable or two is easy to use up in soups and is a wonderful way to make vegetables last longer and increase your intake of fibre, vitamins, and minerals.

Did you know holding a slice of bread in your mouth helps avoid crying while cutting onions?


4. Keep the stalks.

Often destined for the food bin, stalks from broccoli and cauliflower are delicious, so perhaps consider shaving the stems into salads, or sauté, roast, or steam them.

Did you know broccoli was once considered ‘exotic’ to grow at home?


5. Go for the frozen option.

If you don’t have time to prep fresh produce, go for frozen instead. Frozen fruit and veg is often prepped (peeled, chopped, or blanched), and retains most of their nutrients as they’ve been flash-frozen after picking.

Did you know that the crunchy carrot is made up of 85-90% water?