And the Health Survey for England 2008 found on average boys aged five to 15 have only 3.1 portions of fruit and veg a day, while girls have 3.3 portions. Nathalie Winn, nutritionist for WCRF, said: “It’s vital that we encourage children to get into healthy eating habits early.Research shows eating a plant-based diet with plenty of fruit of veg probably reduces the risks of a number of types of cancer later in life.”

Eating the right stuff is easy when you know how – just follow these tasty recipes.

Vegetable fajitas

Prep and cooking time: 20 minutes

Serves: 4

Ingredients for the fajitas

For the filling

• 4 small courgettes, sliced and chopped
• 12 mushrooms, sliced
• 2 large red onions, sliced
• 2 cloves of garlic, finely chopped
• 2 red peppers, sliced lengthways
• 2 green peppers, sliced lengthways
• 2 tablespoons olive oil
• Good pinch of chilli powder
• Good pinch of oregano
• Freshly milled black pepper

For the salsa

• 16 cherry tomatoes, quartered
• 4 spring onions, finely chopped
• Freshly milled black pepper
• Handful coriander, chopped

For the guacamole

• 2 avocados
• Freshly milled black pepper
• 2 tablespoons lemon juice

1) Remove the avocado flesh from the skin and place in a bowl. Add pepper and lemon juice and mash with a fork to make a rough paste.

2) Mix together the tomatoes, spring onions and coriander in a bowl.

3) In a thick-bottomed frying pan add the oil and fry the onion until soft. Add the garlic and courgette and cook for 2-3 minutes. Then add the mushrooms, peppers, chilli powder, oregano and black pepper to taste. Cook for a further 5 minutes, stirring all the time and serve immediately

4) Warm the tortilla wraps as indicated on the packet, spoon the vegetable mixture in a line along the centre of the tortilla and top with the salsa, guacamole and yoghurt. Fold to form small parcels.

Quick tomato soup

Prep and cooking time: 5 minutes

Serves: 4

Ingredients:

• 1 tablespoon vegetable/olive oil
• 2 x 400g tinned chopped tomatoes
• 2 small onions, peeled and finely chopped
• 10-15 drops Worcestershire sauce
• Freshly milled pepper, to taste
• Good sprinkle of dried mixed herbs
• Large handful of fresh basil leaves, shredded

1) In a thick-bottomed pan, gently heat the oil and lightly fry the onions.

2) Add the cans of tomatoes to the pan.

3) Stir over a gentle heat for 5 minutes.

4) Season with Worcestershire sauce, pepper, dried herbs and half the basil.

5) Serve in mug or bowl, topped with the remainder of the shredded basil.

Rainbow chilli

Prep and cooking time: 40 minutes

Serves: 4

Ingredients:

• 250g easy-cook brown rice
• 2 tablespoons olive oil
• 2 med onions, chopped
• 2 cloves garlic, crushed
• 1 teaspoon chilli powder
• 1 teaspoon paprika
• 4 tablespoons tomato purée
• 2 x 400g tinned chopped tomatoes
• 4 medium potatoes, peeled and diced into small chunks
• 2 large carrots, peeled and diced
• 1 green, 1 red and 1 yellow pepper, de-seeded and chopped
• 2 x 400g tinned red kidney beans (without salt & sugar), drained
• 2 x 150g pots low-fat yogurt
• Chopped parsley for garnish

1) Heat the olive oil in a large pan, add the onion and fry gently for 5 minutes.

2) Add the crushed garlic, chilli powder, paprika and tomato puree and fry for a further 2 minutes.

3) Pour in the cans of tomatoes, add the potatoes, carrot and pepper and simmer for about 30 minutes, adding a little extra water if necessary.

4) In the meantime, cook the rice as directed on the packet.

5) Stir the beans into the chilli and cook for a further 10 minutes.

6) To serve, pile the cooked brown rice into the centre of the plate, top with the chilli bean mixture, swirl on the yogurt and garnish with parsley.

Tutti-frutti surprise

Prep and cooking time: 10 minutes

Serves: 4

Ingredients:

• 16 small amaretti biscuits
• 2 x 150g tubs fat-free Greek yogurt
• 4 tablespoons of half-fat creme fraiche
• 4 items fresh fruit (about 160g in total), peeled and chopped into small pieces. Or use the same weight of small fruit like raspberries or tinned fruit salad.

1) Place the amaretti biscuits in a plastic food bag and crush with a wooden spoon or rolling pin.

2) Mix the fat-free Greek yogurt and half-fat creme fraiche in a small bowl and stir in the crushed amaretti biscuits.

3) In four tall glasses, add some of the chopped fruit, spoon over the yoghurt mixture, then add some more fruit and repeat.

4) Chill and serve, decorated with a sprig of mint or a slice of fruit.

Source: Daily Mirror

Pic: Miranda Laskowska