Have you had your 7-a-day?!

My first post! Today a piece of University of London research declares that eating seven portions of fruit and veg a day would save even more lives than the recommended five! So as a veggie that seemed an auspicious day to start, with a post about what everyone thinks vegetarians only ever eat: salad.

I've been vegetarian all of my adult life, but despite what people often think, even for veggies it can be hard cramming five pieces of fruit and veg a day into your diet, let alone seven. Especially when there are so many other tempting things to eat!

I find the best way is try to eat one piece of fruit per day as a snack, and add an extra portion of fruit or veg to whatever else you planned on eating, for every meal. However, the real trick is to add flavour and make them a bit more interesting, without adding too many calories. It really doesn't have to be complicated.

I just had a big salad for lunch, which is a great way of doing it all in one go. Chop up lots of different vegetables and fruits, add a tasty dressing, and that's it. It really works.

I really like cutting wedges of iceberg lettuce as in the above. Somehow, having chunks of lettuce on your plate somehow tricks you into thinking the meal was more substantial!

This avocado recipe above is actually an old pic, since I'm working and scoffed my lunch far too quickly to take a picture. So I'll tell you: today's lunch was boiled eggs with iceberg wedges, carrot and orange salad, potato salad, chopped tomatoes and a sprinkling of walnuts (my favourite nuts). Adding a healthy mustard-yoghurt dressing makes it seem more luxurious without piling on the pounds, and an hour later I can't say I'm hungry yet!

You can easily take a salad like this to work. Put the lettuce and drier ingredients in a square tupperware box, and add the wetter ingredients plus dressing after.

Quick recipes:

Carrot and Orange Salad

This is a great way of levering two whole portions into your diet.

• Couple of large carrots
• A small orange or half a large one
• 1 tbsp white vinegar (wine, cider, whatever you have)
• Salt and pepper

1. Coarsely grate a couple of large carrots into a mixing bowl.
2. Take the orange and cut the off the peel to remove skin and pith, then cut into segments. (You can do the fiddly method of removing segments from their skin, but life's too short.) 
3. Add to the carrots, along with any stray orange juice on the chopping board.
4. Add one tbsp of white vinegar.
5. Season with salt and pepper.
6. Stir it all up and eat when you fancy.

Variations: a handful of raisins or sultanas is also a nice addition - they also count as a portion, just don't eat too many.

Yoghurt Dressing

• 2 tbsp low fat set yoghurt
• 1 tsp mustard
• 1 tbsp white vinegar
• Pinch of salt

This yoghurt dressing is insultingly easy but essential to livening up what otherwise seems the dull prospect of an healthy meal. Spoon it over iceberg wedges and it can look surprisingly elegant. Another tip, dust some paprika on top of the white dressing, adds a little kick as well as some colour.

Healthy Potato Salad

• Leftover boiled potatoes, chopped
• Couple of tbsps low fat set yoghurt
• 1 tsp mustard
• 1 spring onion, chopped
• Sprinkling of salt

Rather than mayonnaise I often use low fat set yoghurt - the thickness of the yoghurt adds something that it otherwise lacks. Mix them all up and you're ready to go. I've not given proportions because how much onion or mustard is totally a matter of taste.

Garlicky Avocado & Pumpkin Seed Salad

Since I posted the picture it seems unfair not to give you the recipe. Avocado marinaded in sherry in garlic is so yummy!

• 1 avocado, stoned and sliced lengthways
• 1 clove garlic
• 1 (or 2) tbspns sherry

1. Crush the garlic, mix with the sherry and marinade the avocado slices for up to an hour before serving.
2. To toast the pumpkin seeds, sprinkle them with salt and toast in a moderate oven, 150C for 10 minutes until they start to pop and go brown. Leave to cool.
3. When you're ready, splay the avocado slices on top of your salad. Drizzle any remaining marinade liquid over the top.