How can I easily get more fruit and vegetables into my diet without noticing it’s there?

Have you heard how many portions of fruit and vegetables you should be eating each day?

Here in the UK the government guides us to be eating five portions of fresh fruit and vegetable each day, in this article I have some tips on how to quickly, easily and sometimes sneakily get some extra fruit and vegetables into your meals, to help you stay on track this winter.

Grab your favourite blanket and snuggle up with good healthy and hearty food this winter. 

The next time your out doing your grocery shopping, consider taking a wander down the canned food aisle, because there, you will find something that is worth popping In your trolley. Soup! Eating soup is a great way to provide comfort and warmth in those chilly days and can even soothe sore throats and sinuses, should those colds creep up on you over the next few months. There are many varieties of soup available and they are packed full of veggies! Both the smooth or chunky varieties are nutrient dense, providing you with vitamins A,K and C, antioxidants and minerals to keep your immune system working strong. If you have a tight budget or you are only a fan of certain vegetables, you can also blend a selection of your favourite veg together to make your very own combinations at home. Simply finish off this hearty dish with a chunky slice of sourdough bread or a brown pita for a vitamin packed lunch that’s ready to go in no time at all.

How to use your cheese grater for the greater good.

Next up, dig out your trusty cheese grater, but don’t go to the fridge for your cheese just yet, instead you can put it to use with some vegetables. Courgettes, carrots, bell peppers and onions can all be added once grated to your favourite pasta sauces, to add an extra vitamin boost and the best bit is you won’t even notice they are there (especially handy if you have children who protest eating their greens) As your sauce cooks down and bubbles away the veggies will seemingly vanish into the sauce adding a richer, smoother texture. This “hidden veg” trick also works well for other sauces including one of our all time favourite dishes the curry, try blending down and adding butternut squash, chickpeas or cauliflower to preserve the colour and flavour of your sauce.

Simple swaps can help you to add more vegetables to your meals

Vegetables masquerading as rice, try it out today!

Swapping out carbohydrates for vegetables can work well to, increase the amount of vegetable portions on your dinner plate. Simply slice a large cauliflower from the florets towards the stalk to create a grain like texture, it now looks similar to rice and when served is the perfect alternative. Mashed potatoes can be swapped for or have vegetables added to them, with not too much of a noticeable difference, choose from root vegetables such as parsnips, carrots, swede and turnips.

Try different textures to keep dishes fresh and crisp.

Are you are a fan of crisps and like a crunchy snack? Swapping out the calorie dense snacks for

some crispy raw vegetables works really well, pair them with dips such as tzatziki, hummus or guacamole, perfect for a quick snack or packing into lunchboxes. Stir-frying vegetables quickly in a wok or frying pan can help them stay crisp and firm, perfect for that added crunch, try some Asian inspired flavours in your next meal such as bean sprouts, bamboo shoots and water chestnuts. Crunchy fruits like apples, pears or grapes served with some natural Greek yogurt or a small amount of peanut butter, can be a great way to have a healthy pudding after your dinner with an added bite.

On the go vitamins and fibre.

Starting your day strong will set you up for a great day ahead, adding some fruit to the first meal of the day can be hugely beneficial, but we all know that fruit can be particularly messy and inconvenient if eaten on the go. Certain fruits may have skin to peel and discard and some will cover you in juice. Not exactly what you need on your way to work! but making a fruit based smoothie is handy if your busy and often rushing out of the door in the morning. If you like smoothies just to keep your intake to less that 150ml per day.

Hidden fruit in cake or muffins, yum!

Now we need something to go along with that smoothie, the perfect accompaniment is some

breakfast muffins! These are a great way to add a fruity protein rich meal, you just need a

combination these simple ingredients, eggs, cottage cheese, milk, flour and banana or give this

recipe go:

Ingredients

• 225g wholemeal flour (or half wholemeal, half plain flour)

• 1½ tsp baking powder

• ½ tsp bicarbonate of soda

• 1 tsp ground cinnamon

• ¼ tsp salt

• 2 medium eggs

• 150ml low-fat milk (or plant-based milk)

• 80ml mild olive oil or melted coconut oil

• 1 tsp vanilla extract

• 100g runny honey or maple syrup

• 150g plain Greek yoghurt (or natural yoghurt)

• 150g chopped fruit (e.g. blueberries, raspberries, apple, pear, banana, or a mix)

• Optional: 30g chopped nuts or seeds for extra crunch

Instructions

Preheat oven to 180°C (160°C fan) / Gas Mark 4.

Line a 12-hole muffin tin with paper cases.

Mix the dry ingredients:

In a large bowl, combine the flour, baking powder, bicarbonate of soda, cinnamon, and salt.

Whisk the wet ingredients:

In another bowl, whisk together the eggs, milk, oil, vanilla, honey (or maple syrup), and yoghurt

until smooth.

Combine:

Pour the wet mixture into the dry ingredients and stir gently until just combined. Don’t overmix —

a few lumps are fine!

Add the fruit:

Gently fold in your chosen fruit (and nuts or seeds, if using).

Spoon and bake:

Divide the batter evenly between the muffin cases.

Bake for 20–25 minutes, or until a skewer inserted in the centre comes out clean.

Cool and enjoy:

Leave to cool in the tin for 5 minutes, then transfer to a wire rack.

stay fit and well all winter long.

I hope that these meal and snack ideas keep you eating five or more portions of fresh fruit and

vegetables all winter long and well into 2026. Keep working out, keep showing up strong.