Are You Getting in the Recommended Five Each Day?

Each year, Nutrition Australia use National Nutrition Week in October to raise awareness on the food we eat and its impact on our health. Nutrition Australia’s annual campaign is to ‘Try for 5’, which promotes Australian adults to reach the Australian Dietary Guidelines recommendation of 5 serves of vegetables daily. According to Eat for Health, majority of us Australians are only eating about half of the recommended serves of vegetables each day. This means majority of adults are missing out on essential vitamins, nutrients, minerals, antioxidants, fibre, and many other health promoting properties.

This fact is what inspired me to share today’s recipe with you. This colourful recipe is quick, easy, delicious and comes in handy when you are feeling time poor or are preparing meals in advance as they will keep well for a few days when stored properly in the refrigerator. Majority of the ingredients are kitchen staples, and it is an easy meal to tweak if you do not have all the ingredients on hand or simply would rather swap vegies to your preference.

As it is, this recipe makes enough for two serves, with each serve providing roughly 4 out of 5 of the daily recommended serves of vegetables (1 serve of vegetables = approx. 75g or ½ cup).

(Psst… if you make it to the bottom of this blog you will find a bonus dessert recipe! It is on today’s theme of getting in your vegies, but I promise it will not disappoint!)

Green Pea & Quinoa Salad


1 cup (or 150g) green peas, cooked (I personally use organic frozen peas that I quickly boil up ahead of time, but you can use any kind that you prefer. This recipe is about making eating vegetables easy and convenient!)

1 cup (or 150g) cherry tomatoes, halved

½ cup or 1 small/medium carrot, grated

½ cup (or 75g) red radish, thinly sliced

½ cup (or 75g) cucumber, diced (I use baby cucumber and thinly slice instead but regular cucumber is fine)

½ (or 75g) red onion, diced

1/3 cup quinoa (I used white quinoa but any kind works well.)

2/3 cup water

1 red chilli, sliced (If you don’t have fresh chilli, chilli flakes work well too. Add to taste)

1 lime, juice & zest

1 tbs extra-virgin olive oil

50g feta cheese, crumbled