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Seven a Day

Seven portions of fruit and vegetables a day has been shown over and over again to improve quality of life and lowering the risk of serious disease conditions, such as cancer and heart disease. Fruit and vegetables contain powerful health promotors in their flavours and colours.

Here are some food ideas to help you get to 7 a day:

Day 1

Breakfast: Bircher muesli with grated apple and berries

Lunch: Life Bake Toast (grain free) with avocado and Herbamare salt

Dinner: Chicken stir fry with cabbage, mixed bell peppers, mushrooms and baby marrows

Day 2

Breakfast: Eggs with spinach, mushrooms and tomato

Lunch: Salad with leafy greens, tomato and cucumber

Dinner: Fish and vegetables (butternut, broccoli/cauliflower)

Day 3

Breakfast: Yogurt (such as Foxenburg Greek Style) with berries, papaya and pecan nuts

Lunch: Beetroot (raw grated beetroot or roasted), baby spinach and feta salad

Dinner: Lamb chops and oven roasted vegetables (use any veggies you have left in fridge)

Snack ideas: Seasonal fruit, nuts, olives, fruit ice lollies, carrots, cucumber sticks and a cool one for summer: fruit ice cubes with buttermilk froth.