by Sandra Piddock

Created on: May 07, 2009   Last Updated: February 01, 2010

We all know we should eat plenty of vegetables, and I love them, but some people's idea of a vegetable portion is a plate of chips with tomato ketchup, or a stick of celery to stir their Bloody Mary. If you don't like vegetables, or your children won't touch them, it's time to think outside the box. The body needs its vegetable fix, and there are several painless ways of getting your 5 a day.

1) Soups are a great source of vegetable goodness. Make your own, using whatever vegetables are on hand. Use canned or grated tomatoes and a vegetable stock cube as the base, and season well with herbs. If you like smooth soups, or if your children are likely to leave all the veggie chunks in the dish, liquidise the cooked soup. Add chickpeas for extra protein and filling power.

2) Make a tortilla-style omelette with your favourite items from tomatoes, mushrooms, potatoes, peppers, spinach, sweetcorn and onions. Kids will love the colours, and if you chop up the vegetables really small, they won't be able to pick them out! The flavours are fantastic, and it makes a great anytime snack, or a main meal with a salad and crusty bread.

3) Make a vegetable curry or chilli. The flavours of the spices penetrate vegetables even better than meat, and it's a great low fat alternative. Courgettes, potatoes, parsnips, aubergines, cauliflower, green beans, mushrooms and peppers are all excellent ingredients for curries and chillies.

4) Top a pizza with peppers, sweetcorn, mushrooms, red onions and celery. The moisture from the vegetables means you don't need to use so much cheese, making it a really healthy option.

5) Make your own coleslaw with shredded cabbage, grated carrot, chopped red onion and sweetcorn. Mix with low fat mayonnaise, paprika and pepper. This makes a great jacket potato toppingand you can  keep a bowl prepared in the fridge for snack attacks.

6) Try this veggie alternative to cottage pie. Roast chunks of mediterranean style vegetables such as peppers, tomatoes, courgettes, red onions, carrots and aubergines in olive oil, garlic and black pepper. Meanwhile, cook some potatoes and swede and mash together with a little butter and black pepper. Spread over the vegetable mixture and top with a mixture of grated cheese and wholemeal breadcrumbs. Brown under the grill until the cheese bubbles and serve. Delicious!

7) Make a vegetable spread for crackers and toast. In a food processor, whizz together tomatoes, onion, garlic, peppers and sweetcorn with a little olive oil to blend. Season with black pepper, freeze dried parsley and chilli or paprika. This makes an unusual starter with toast and a side salad, and it tastes so good, your kids will never even guess they're eating vegetables!

8) For a great snack, toast one side of a slice of bread. Turn over and top with a slice of beef tomato, sliced mushrooms, red onion and peppers and sweetcorn. Sprinkle with a little grated cheese and Worcestershire Sauce and cook until cheese bubbles.

There's my starter for your 5  vegetable portions. Perhaps I've inspired you to think up even more. Enjoy!

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