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Life Insurance > Love Life > Lifestyle > Get your 10 a day

Posted 10 April 2017

Get your 10 a day with these three delicious meals

A study at Imperial College London recently found that instead of five pieces of fruit and veg a day, people should be aiming for 10. Sound like a bit of a struggle? Fear not: food writer Jenny Linford (@jennylinford) is here to suggest three delicious healthy eating recipes, courtesy of nature’s bounty.

  • An easy breakfast to start your day with a fruit-filled kick.
  • A quick lunchtime recipe to keep away the takeout cravings.
  • An indulgent dinner that’s full of flavour.

Breakfast

Super-fruity smoothie

Starting the day with a fruit smoothie is a simple, delicious way to enjoy some fresh fruit. Make the most of seasonal fruit when they’re plentiful and cheap.

Ingredients

  • 200ml orange juice
  • 200g strawberries
  • 200g melon chunks
  • 8 pitted dates
  • 1 ripe banana

Serves 4

Super-fruity smoothie

Method

  • Place the orange juice and all the fruit in a jug blender.
  • Blitz until smooth and blended.
  • Serve at once.

On a hot summer’s day, serve on ice. This is a zingy, refreshing smoothie. Add four tablespoons of natural yoghurt to make a mellow, creamy-textured version.

Lunch

Colourful chicken stir-fry

Quickly cooked stir-fries are a great way to use a whole host of veggies in a tasty way. Chinese is the nation’s favourite takeaway, according to recent research by Payment Sense, but this is an alternative you can make at home.

Serves 4

Colourful chicken stir-fry

Ingredients

  • 2 tbsp oil
  • 1 chicken breast fillet, chopped into approx. 2x2cm cubes
  • 1 garlic clove, peeled and chopped
  • 1 cm root ginger, peeled and finely chopped
  • 2 spring onions, chopped
  • 1 red pepper, de-seeded, cut into short strips
  • 100g baby sweetcorn, halved lengthways and cut across
  • 100g sugar snap peas or mangetout, large ones halved
  • 1 courgette, halved and sliced
  • 25g raw cashew nuts
  • 1 tbsp sherry
  • 2 tbsp soy sauce
  • 2 tbsp oyster sauce

Method

  • Heat a wok until hot. Add in 1 tbsp oil and heat.
  • Add in the chicken and stir-fry for 2 minutes until whitened, and then remove chicken from wok and set aside.
  • Add remaining oil to wok and heat through.
  • Add in garlic, ginger and white spring onion, and stir-fry briefly until fragrant.
  • Add in red pepper, baby sweetcorn, sugar snap peas, courgette and cashew nuts, and stir-fry over high heat for 2 minutes.
  • Return chicken to the wok, mixing in.
  • Pour over sherry and stir-fry for 1 minute.
  • Add in soy sauce and oyster sauce and stir-fry briskly over high heat until chicken cooked through and vegetables softened but retaining crunch.
  • Serve at once with rice or noodles.

Dinner

Lamb and vegetable tagine

This fragrant, Middle Eastern stew is very simple to make, simmered slowly until the lamb and vegetables are tender.

Serves 4

Lamb and vegetable tagine

Ingredients

  • 1 tbsp oil
  • 1 onion, finely chopped
  • ½ tsp ground cinnamon
  • ¼ tsp ground ginger
  • 300g stewing lamb, cubed
  • 2 tbsp tomato puree
  • 4 carrots, peeled, cut into chunks
  • 3 turnips, peeled, cut into chunks
  • Salt and pepper
  • 2 sweet potatoes, peeled, cut into chunks
  • 150g frozen peas
  • Chopped parsley, to garnish

Method

  1. Heat the oil in a casserole dish or heavy saucepan, and then add in the onion and fry, gently, stirring, until softened, around 1-2 minutes.
  2. Mix in the cinnamon and ginger, then add in the lamb and stir to coat well in the spiced onion mixture.
  3. Mix in the tomato puree.
  4. Pour in enough cold water to just cover the lamb, and then add in the carrots and turnips, season well with salt and pepper, and bring to the boil.
  5. Cover and simmer for 30 minutes.
  6. Add in the sweet potato, bring to the boil, reduce heat, cover and simmer for 25 minutes.
  7. Add in the frozen peas and simmer uncovered for 5 minutes.
  8. Garnish with parsley and serve with couscous.

Ten pieces of fruit or veg a day is certainly a tall order, but a healthy diet is proven to have numerous health benefits. Here is what Imperial College London’s study discovered a diet of 10 fruit or veg a day can do:

  • A 24% reduced risk of heart disease.
  • A 33% reduced risk of stroke.
  • A 28% reduced risk of cardiovascular disease.
  • A 13% reduced risk of cancer.
  • A 31% reduction in dying prematurely.

For extra financial security, consider protection products to make sure your family is provided for should anything happen to you.


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