Tips to get the most out of your veggies

By Jessah Robinson, Adv Dip (Nut Med)

If you are putting effort into getting your recommended daily dose of fruit and vegetables, you want to make sure you’re getting the most bang for your buck. In other words, you want to make sure you are consuming these foods in the most optimal way to get the highest amount of nutrients possible.


Garlic is an antibacterial, antiviral and antimicrobial, as well as being a prebiotic. It is best consumed raw or added last-minute to a dish. This powerful plant is extremely versatile and pairs well with stir-fries, casseroles, tomato-based pastas, and soups. It has many health benefits such as lowering cholesterol and blood pressure, boosting immunity and reducing inflammation.


These red fruits are not only delicious, they are also extremely versatile. As good as fresh tomatoes are with bruschetta or in salad, cooked tomatoes actually increase their lycopene content. Lycopene is a phytochemical that makes tomatoes red and is enhanced by heat processing. Lycopene is a powerful antioxidant that reduces cancer-risk and heart-disease risk.


These popular orange veggies contain natural chemicals called carotenoids, which give them their colour. The same as lycopene, heat makes it easier for your body to utilise carotenoids so nutritionally it is best to steam or lightly roast carrots. But in saying that, it is still worthwhile eating carrots raw.


These little green trees are one of the most nutrient-dense vegetables and are best consumed when lightly steamed. Steaming lets it retain most of a healthy compound called glucosinolate which is responsible for its distinct smell and can help to prevent certain types of cancer.

Sweet potatoes

These golden tubers are high in fibre, calcium, magnesium, and vitamins A and C. To reduce the amount of sugar and starch the best way to prepare these naturally sweet vegetables is to bake them and serve it up with the skin remaining. Skip the butter and season with fresh rosemary and thyme.

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