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Heidi's vegetable bake

Dinner Lunch Snacks

An easy way to pull together those leftover vegetables into a tasty side dish

60 mins
8 ingredients
$2 / person
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Heidi's vegetable bake

Gear

Ingredients

Serves = 6

  • 1 small sweet potato

  • 2 carrots

  • ½ head of broccoli

  • ½ head of cauliflower

  • 1 zucchini

  • 200g lite ricotta cheese

  • ½ cup reduced salt stock (or water)

  • ½ cup lite cheddar cheese, grated

It’s this easy

  • Preheat an oven to 180℃

  • Chop all vegetables into similar sized chunks, about 2cm and place into a large baking dish

  • In a separate bowl, combine the ricotta cheese and reduced salt stock and mix until combined

  • Pour the ricotta mixture over the vegetables and sprinkle over the cheddar cheese

  • Cover with foil and place in the preheated oven for 30 minutes. Remove the foil and bake for a further 15 minutes until the vegetables are cooked through

Tweaks

  • Other vegetables can be swapped for those in the recipe, including capsicum, white potato, onion and/or tomatoes

Notes

Nutrition information (per serve)

  • Energy (501kJ)

  • Protein (8.5g)

  • Total fat (3.7g)

  • Saturated fat (2.2g)

  • Carbohydrate (10.5g); Starch (3.3g); Sugars (7.2g); Added sugars (0g), Free Sugars (0g)

  • Dietary fibre (4.2g)

  • Sodium (197mg)

  • Calcium (201mg)

  • Iron (0.9mg)

Allergies

Contains: Dairy, FODMAPs.

Why is this good?

Be Healthier

Broccoli is a cruciferous vegetable and research has shown that consumption of cruciferous vegetables can reduce risk of many cancers including lung, colorectal, breast and prostate.

More: Broccoli recipes (20) Everyday Superfoods

Healthy Gut

Broccoli are also rich in the plant compound Sulforaphane which may improve your bacterial gut flora.

More: Broccoli recipes (20) Everyday Superfoods

Be Healthier

Carrots are high in phytonutrients (especially Vitamin K, potassium beta-carotene, lutein and lycopene) which help in protecting against cancer and Heart disease.

More: Carrot recipes (42) Everyday Superfoods

Healthier Skin

Carrots are great sources of phytonutrients such as Beta Carotene which can improve healthier skin and overall appearance.

More: Carrot recipes (42) Everyday Superfoods

Be Healthier

Caulis are rich in Vitamin C which is well known for its anti-inflammatory properties and can help to reduce heart disease and cancer.

More: Cauliflower recipes (14) Everyday Superfoods

Healthy Gut

As a good source of fibre, cauliflower promotes a regular bowel habit and feeds the healthy bacteria in your gut to promote digestive health.

More: Cauliflower recipes (14) Everyday Superfoods

Feel Fuller for Longer

As a good source of fibre, cauliflower can help to slow digestion and promote feelings of fullness, which may help to reduce food consumed throughout the day.

More: Cauliflower recipes (14) Everyday Superfoods

Be Healthier

A review of 4 studies found cheese intake to be associated with lower risk of heart disease.

More: Cheese recipes (39) Everyday Superfoods

Better Sports Performance

Cheese is high in protein which can provide amino acids for the maintenance and repair of muscle protein after strenuous exercise to help with a quicker recovery.

More: Cheese recipes (39) Everyday Superfoods

Healthy Gut

Cheese is a fermented food, containing bacteria or yeast, which contribute to healthy microbiomes and ultimately a healthy gut.

More: Cheese recipes (39) Everyday Superfoods

Be Healthier

Zucchinis are a good source of potassium which can aid in reducing blood pressure and lower risk of heart disease and all-cause mortality.

More: Zucchini recipes (31) Everyday Superfoods

Support Immune Function

Zucchini is a good source of vitamin C which is important for growth and development and maintenance of your immune system to help with wound healing and fighting infection.

More: Zucchini recipes (31) Everyday Superfoods

Diabetes Friendly

Diabetes friendly

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Your Personal Healthy Eating Quiz

What you eat or don’t eat affects how you look, feel and perform. Take our short quiz to find out what foods you could introduce to help you be your best.

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

How do I improve my diet?

If you want to improve your diet you have come to the right place. By completing the Healthy Eating Quiz you’ll receive instant personalised feedback and a report on your diet quality to highlight any areas where you can improve your overall eating habits. Your score is based on the frequency and variety of the foods consumed from the five major food groups mentioned above. No Money No Time can help you improve your score by providing tips, goals and suggestions. On top of this we will provide quick, cheap and healthy recipes as well as credible answers to diet hacks, myths and FAQ’s.

Is my diet healthy?

Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

Take the Healthy Eating Quiz