|EAT MORE OF||EAT LESS OF|
|ROOT AND TUBERS|
Vegetables prepared in butter, oil, and cream sauces
|Arrowroot, carrot, bamboo shoots, beetroot, ginger, parsnip, radish, taro root, water chestnut|||
|Bok choy, broccoli, cauliflower, kale, kohlrabi, rutabaga, turnip greens, turnips, leafy greens (cabbage, collard greens, brussell sprouts, mustard)|||
|Spinach, silverbeet, endive|||
|Cucumber, aubergines (eggplant), marrow, squash, swede, turnip, courgettes (zucchini)|||
|Garlic, leek, onions, spring onion|||
|Bell peppers, capsicum, chillies|||
|Okra, snow peas, sugar snap peas|||
|SNAP BEANS (STRING)|||
|Green beans, snap beans|||
|Although this list is COMPREHENSIVE, it is by no means COMPLETE.|||
|RECOMMENDATIONS||CHOICES FOR A RESTRICTED BUDGET|
- Eat a variety of vegetables.
- Include dark-green leafy vegetables (spinach, mustard and collard greens) or deep-yellow vegetables (carrots, sweet potatoes, pumpkin) at least every day.
- Eat more vegetable based-meals (e.g. vegetable stew).
- Add extra vegetables to main dishes (e.g. lasagne, casseroles, curries, stir-fries) salads and soups.
- Choose any vegetable in season. They are cheaper, fresher and more nutritional.
- Buy only fresh vegetables as wilted or vegetables lying in the sun have lost a lot of their nutritional value.
- Outside leaves of lettuce, cabbage and cauliflower and the tops of turnips and beetroot can be used as they are rich in vitamins and minerals.
- Limit the purchasing of expensive vegetables such as mushrooms, green peppers and bean sprouts. Find cheaper ways to flavour dishes.
- Starting a vegetable garden is an easy and inexpensive way to provide fresh vegetables. However this does take time, patience and dedication.