Clean Eating

Five Ways to Step up Your Fruit & Veg Intake

We're passionate about fruit and love to share tips and interesting stuff that we hope you might like to explore. For example, have you heard of the "Clean Eating" concept?

Developed by the bodybuilder and fitness trainer Tosca Reno, the philosophy is all about eating natural and unprocessed goods. Inspired by that we thought to give you a few fresh ideas on how to incorporate fresh fruits and veggies in to your food routine and help you rediscover just how good eating well can taste! How about this...

1. Start Your Day the Right Way

The way we kick-start our mornings can set the tone for the whole day. A healthy breakfast can fuel our bodies for hours. The word breakfast quite literally means "break" the "fast", so replenishing the body with sources of energy will keep hunger at bay until lunch time. Experiment by decorating classic staples such as your favourite porridge or toast with exotic fruits, honey and nuts. Or start your day with a homemade energy bar with delicious banana and honey. Even if you run out of time, it will fit in your bag :)

Fyffes Homemade Energy Bar:

  • 150g wholegrain flour
  • 250g oatmeal
  • 60g berries or raisins
  • 1 Fyffes banana
  • 1 tbsp honey

And this is how it works:
Cut bananas and berries as small as possible. Mix flour and oatmeal, add water as needed. Add berries or raisins and banana, then the honey. Mix all ingredients until you get a kneadable dough. Lay out baking paper on a baking tray and roll out the dough. Bake for about 30 minutes at 180 °C.

2. Get Creative

With a little dash of creativity, it can be so much fun to discover your favourite fruits and veggies a-new. Try making "rice" with cauliflower by blending in a food processor, or replace traditional "buns" with sliced sweet potatoes or large cup mushrooms. Fruit kebab skewers are a great way to make getting your five-a-day fun or, for a fruity summertime surprise, try dropping blueberries or raspberries into ice cube trays before freezing.

3. Naughty AND Nice

Fruit is great and natural AND it's fabulous as the basis for an indulgent treat! Try dipping chopped banana pieces in melted chocolate and crushed nuts or cover strawberries in yoghurt and freeze for a fruity frozen delight. Incorporating fruits into baked treats is a great way to add a little goodness and balance out the naughtiness.

Switching refined sugars for honey or agave syrup, and white for wholemeal flour are a couple of great hacks to up the nutritional content of your treats – try our Guilt-Free Banana Bread recipe and taste just how nice naughty can be!

Or would you prefer chocolate banana ice-lollies? Then watch this video:

4. Blend, Mix, Repeat

Soups, smoothies and juices are a great way to get a hit of nutrients into your daily diet and are a good option for those who prefer to consume their 5-a-day in one go :) Easy to prepare and often ready in less than 15 minutes, all you need is a selection of your favourite ingredients and a blender.

Fyffes Tropical Smoothie:

  • 1 cup Fyffes melon, cut in to chunks
  • 1 cup Fyffes pineapple, cut in to chunks
  • 1 cup coconut water
  • 1 tablespoon honey
  • ½ cup of crushed ice

Just throw all the ingredients into a mixer, blend to perfection and enjoy!

5. Spice It Up

Variety is the spice of life! Herbs and spices can bring flavours and aromas to fruit and veg that will surprise and delight. They're also full of healthy compounds that can work as antioxidants and anti-inflammatory agents. Using herbs and spices in your cooking can also help to reduce the need to add salt and sugar.

Invest a little time in experimenting to find out which combinations you like – whether it be sweetening up your banana smoothie with a sprinkling of cinnamon, or spicing up your sautéed mushrooms with chilli flakes, the possibilities are endless.

Now you've seen a few fun and inspirational hacks to add more freshness into your food routine, have fun trying it out and don't forget to return to our website and Facebook to discover even more around tropical fruits.