Adding +1 Serve
You don’t need a diet overhaul or a trip to a specialty grocer. Just one more serve of veg a day – that’s it. That’s the whole ask.
This page is your shortcut to getting there: simple hacks, sneaky swaps, and no-fuss tips for adding veg into meals you’re already making. Grate it into the bolognese. Blend it into the smoothie. Swap half the rice for cauliflower. None of it’s complicated, and none of it asks you to drastically change how you eat.
Because when millions of us each add just one more serve, it doesn’t just change our plates – it changes the numbers for the whole country.
Pick a hack. Try a swap. Add the veg.
Veggie Swaps
Swapping more expensive or less nutritious ingredients for vegetables is a simple way to boost the nutritional value of your meals while helping your grocery budget go further. Vegetables can replace higher-cost or higher-calorie ingredients, delivering great texture, flavour and plenty of goodness.
Swap creamy sauces for cauliflower and coconut
Create a smooth, creamy sauce by blending cooked cauliflower with coconut milk (or your preferred milk). It’s a delicious alternative to cream-based sauces and works beautifully in pasta dishes, curries and bakes.
Tip: Add garlic, onion or a sprinkle of nutritional yeast for an extra boost of savoury flavour.
Swap pasta for zucchini noodles (zoodles)
Zucchini noodles, or “zoodles”, are an easy way to enjoy your favourite pasta dishes while adding an extra serve of vegetables. Simply spiralise or peel zucchini into ribbons and pair with your favourite sauce.
Tip: Lightly sauté your zoodles or serve them fresh, then top with pasta sauce, pesto or a drizzle of olive oil, salt and pepper.
Swap rice for cauliflower or broccoli rice
Finely chopped cauliflower or broccoli makes a versatile alternative to rice, with a similar texture and an easy way to increase your vegetable intake. Use it on its own or combine it with regular rice in stir-fries, curries, grain bowls or taco fillings.
Tip: Make your own by pulsing florets and stalks in a food processor or grating them, then cook in a little olive oil for just a few minutes.
Swap mashed potatoes for mashed sweet potato or pumpkin
Mashed sweet potato or pumpkin offers a colourful, nutrient-rich alternative to traditional mashed potatoes. Both are naturally creamy, packed with fibre and provide vitamins such as A and C, making them a delicious addition to any meal.
Tip: Enhance the flavour with a pinch of cinnamon, nutmeg or garlic before serving.
VeggiE Storage Tips
Spinach / Rocket
Purchase: Choose bright green, crisp leaves with no yellowing or sliminess.
Storage: Wash gently, dry completely, and store in a sealed container lined with a paper towel. Consume within 3–4 days.
Tip: Refresh wilted leaves in ice water for 5 minutes before serving.
Beetroot
Purchase: Look for firm, smooth bulbs with vibrant colour and fresh, unwilted greens.
Storage: Remove greens and store roots in a perforated bag in the fridge for up to two weeks. Keep greens separately and use within 2–3 days.
Tip: Don’t discard the leaves – they’re edible and full of iron.
Mushrooms
Purchase: Choose dry, firm mushrooms with a smooth surface and no dark spots.
Storage: Store in a paper bag in the fridge; avoid plastic, which traps moisture.
Tip: Wipe with a damp cloth instead of washing to prevent sogginess.
Pumpkin
Purchase: Pick firm, deeply coloured pumpkins with tough skin and no soft spots.
Storage: Store whole pumpkins in a cool, dry place. Once cut, wrap tightly and refrigerate for up to a week.
Tip: Freeze cubed, roasted pumpkin for quick meal add-ins.
Capsicum
Purchase: Choose firm, shiny capsicums with bright colour and smooth skin.
Storage: Store whole in the fridge crisper for up to 1 week.
Tip: Slice and freeze extras for easy cooking later.
Carrot
Purchase: Pick firm, brightly coloured carrots with fresh tops if attached.
Storage: Remove green tops and store them in a breathable bag in the fridge for up to 2 weeks.
Tip: A damp cloth in the bag helps retain crispness.
Sweet Potato
Purchase: Select smooth, firm sweet potatoes with even skin and no cracks.
Storage: Keep in a cool, dry, dark place – not the fridge – for up to 2 weeks.
Tip: Chilling alters their taste and texture, so avoid cold storage.
Broccoli
Purchase: Look for tight florets, firm stems, and rich green colour.
Storage: Wrap loosely in a paper towel or keep in a vented bag in the fridge. Use within 3–4 days.
Tip: Avoid sealing completely — airflow prevents yellowing.
Kale
Purchase: Choose dark, crisp leaves with no wilting.
Storage: Keep stems moist with a damp paper towel; store in a loose bag in the fridge.
Tip: Refresh limp leaves by soaking them in cold water for 10 minutes.
Cauliflower
Purchase: Look for tightly packed, creamy white florets and firm stems.
Storage: Keep whole in a perforated bag in the fridge for up to a week.
Tip: Don’t wash until ready to use — moisture causes browning.
Tomato
Purchase: Select fragrant, firm tomatoes that give slightly to gentle pressure.
Storage: Store at room temperature until ripe, then refrigerate. Bring to room temperature before eating.
Tip: Storing unripe tomatoes in the fridge dulls flavour.
Leafy Greens (Mixed)
Purchase: Choose vibrant, perky leaves with no signs of yellowing.
Storage: Wash, dry, and store in a container lined with a paper towel; replace the towel as it becomes damp.
Tip: Buy smaller amounts more often for peak freshness and less waste.
Veggie Tips by Life Stage
Young families
Here are four practical tips tailored to young families with children:
Make vegetables part of every meal
Offer vegetables at breakfast, lunch, dinner and snack time to help children see them as a normal part of eating. Small, regular exposures can build familiarity and acceptance over time.
Get kids involved in the kitchen
Children are more likely to try vegetables they’ve helped choose, wash or prepare. Give them simple age-appropriate jobs, like tearing lettuce, stirring ingredients or arranging veggie toppings on homemade pizzas.
Keep it fun and pressure-free
It can take many tries before a child accepts a new vegetable. Continue offering a variety of vegetables in different ways without pressure, and celebrate curiosity—even if they only take a small bite.
Lead by example
Children learn by watching the adults around them. Enjoy a variety of vegetables together as a family and make shared meals a positive experience to help build healthy habits that last a lifetime.
Families with Teens
Here are four practical, insight-led tips designed for families with teenagers:
Keep veggies easy to grab
As teens become more independent, they’re more likely to eat what’s quick and convenient. Keep washed, chopped vegetables at eye level in the fridge or have ready-to-eat options like carrot sticks, cucumber, cherry tomatoes and capsicum on hand for easy snacking.
Make veggies part of the foods they already love
Instead of expecting teens to choose vegetables on their own, add them to meals they already enjoy. Load burgers, wraps, tacos, pizzas and pasta with colourful veggies to boost flavour, texture and satisfaction without changing their favourite dishes.
Get teens involved in choosing and cooking
Give teens the chance to pick a new vegetable, recipe or meal to make each week. Having a say in what’s on the menu and experimenting in the kitchen can increase their interest and make vegetables feel more appealing.
Focus on what matters to them
Rather than only talking about long-term health, highlight the everyday benefits teens care about—great taste, feeling fuller for longer, having energy for sport, study or work, and creating meals that look good enough to share with friends. Vegetables become much more appealing when they add value to everyday life.
