Easy ways to get your five-a-day

With most of us having a wee bit more time on our hands, and having to be a bit more imaginative in the kitchen after playing ingredient roulette at the supermarket, the Oban Times is launching a new weekly cookery feature.

To get the ball rolling we have a healthy option from Heart Research UK but for further week’s we are looking for ideas from the Oban, Lorn and the Islands community, as well as throwing in a few of our own.

Do you have a favourite recipe? Where did it come from? What is it about it that you particularly enjoy? Does your family enjoy it too, or is it your own guilty pleasure?

Send your recipes along with some accompanying information and a photograph of yourself with the finished product to editor@obantimes. co.uk and we will share it with everybody.

HEART RESEARCH UK HEALTHY TIP

Eating five portions of fruit and veg every day can help keep your heart healthy and reduce the risk of heart disease. As supermarket shelves are emptier than usual, Heart Research UK has some tips to help you achieve your five-a-day.

What counts as a portion?

Eighty grams of fresh, frozen or tinned fruit and veg or 30g dried fruit count as one portion. For example, one fresh pear or banana, two small plums, or three heaped tablespoons of peas. Beans and pulses also count, but you should only count these once as they contain fewer nutrients compared to other fruit and veg. 150ml of fruit/vegetable juice or smoothie also counts, but you should limit these drinks to no more than one a day due to the sugars they contain.

TOP UP WITH LENTILS

Lentils are a versatile ingredient and a great source of fibre, which is good for heart health. Try replacing some of the meat in your bolognese sauce with a handful of lentils or try adding lentils to homemade soups.

Include tinned, frozen and dried fruit and veg in your meals.

As the population is being encouraged to make fewer trips to the supermarket, you may find that you need to rely on the food in your store cupboard and freezer more than usual.

Try adding dried or frozen fruit to your bowl of breakfast cereal in the morning and include a variety of frozen or tinned veg with your evening meals. Tinned fruit with yoghurt can also provide you with a healthy dessert.

ENJOY HOMEMADE SOUPS FOR LUNCH

Homemade soups are an easy way to increase your veg intake. You can include a variety of tinned, fresh and frozen veg in soups. There are lots of healthy vegetable soup recipes available online, but here is one to get you started.