Healthy and Simple Vegetable Recipes

Do you eat sufficient amounts of fruits and vegetables every day?

Most of the time, fruits and vegetables are our least priority during meal times.

This is shown in the recent findings from the 2019 National Health and Morbidity Survey that almost all (95%) Malaysian adults aged 18 years and above consumed less than five servings of fruits and vegetables daily. [1]

Most of the time, we choose to have meat or protein-based dishes to pair with our rice/grains or carbohydrate-based dishes with less portions or without any fruits and vegetables.

This eating practice must be changed as an unbalanced diet will be causing a lack of essential nutrients. Especially during this pandemic period, it is important to have enough nutrients to maintain a good immunity system to avoid chronic diseases and to fight disease like COVID-19.

For the fruits, we just have to consume it directly or blend it into fruit juice.

How about vegetable dishes?

If you are thinking of preparing a simple, tasty yet nutrient dish for your family, you are at the right place! Here are some smart ideas to inspire you to prepare a simple, fast, nutritious and delicious mixed vegetables dish.


1. Rasa Sifu Mixed Vegetables


 Rasa Sifu Mixed Vegetables


The Rasa Sifu Mixed Vegetables is a wonderful mixed vegetable dish that creates flavour with simple cooking and just a few authentic vegetables like broccoli, carrot, cauliflower and so on. This colourful and savoury stir fried vegetables attracted people especially for kids. It’s very easy to make by using Rasa Sifu All-In-One Seasoning. Just have to sauté the prawn and mix all vegetables into the wok.


2. Mixed Vegetables with Gravy and Black Pepper


Mixed Vegetables with Gravy and Black Pepper


You want something that tastes good, is easy to make and full of nutrients? Mixed vegetables with gravy and black pepper is the best answer. It’s a simple, lip-smacking and delicious restaurant style dish that you could prepare at home when you have a busy schedule. Just put together spinach, carrot and chicken slices and boiled into soup. It’s also a savoury dish with complete nutrients for all the family members!


3. Fried Bitter Gourd with Egg


Fried Bitter Gourd with Egg

Bitter gourd is a nutritious vegetable with a great source of several nutrients especially vitamin C which are involved in disease prevention and wound healing; it’s also high in vitamin A, a fat-soluble vitamin that promotes skin health and proper vision [2].

Fried bitter ground with egg is a simple dish that can be made without too much effort and in a short amount of time. The process of making it is easy, heat the pan, sauté the shallot and add in bitter gourd, turmeric powder and eggs.

With the smart cooking method, now you are able to help your family members to consume more vegetables and save more time in the kitchen.


More Easy Vegetable Recipes


While it can be challenging to cook healthy and delicious meals with vegetables, these easy and simple Malaysian recipes help make it easier. Check out more smart recipes at the link below today.


[1] National Library of Medicine

[2] Nutrition health line