How To Get The Most From Vegetables

Vegetables contain large amounts of vitamins, minerals, fibre and antioxidants, which are essential nutrients for our health. They are also low in calories and high in water, which can assist with weight maintenance.

If fresh vegetables are not affordable or available, frozen or canned vegetables are also a great alternative. Whilst freezing and heating may damage some water soluble vitamins, they still can provide adequate amounts of nutrients.

The best way to cook your frozen or canned vegetables is to steam them. This will prevent further leaching of nutrients which can occur when boiling them in water.

When buying fresh produce, try to choose Australian products to support our Australian farmers. Choose seasonal or local vegetables and eat them as raw as possible - to maximise your nutrient intake!

Ways to Enjoy Canned or Frozen Vegetables

• Use a combination of canned vegetables to make a quick soup, using the water from the cans
• Microwave or steam frozen vegetables and add a small amount of sauce or condiments for additional flavour, such as oyster or sweet chilli sauce or garlic and ginger
• Use canned tomatoes and jalapeño peppers to make salsa to top your chicken breast or lean steak
• Make a salad using canned corn, kidney beans and green beans
• Add some tinned mushrooms, peas and carrots to your stir fry