Fruits and vegetables are delicious – but they can be tricky foods to prepare. Follow our tips and get cooking with colour!

<p>Keen to eat healthier for 2022? You’re not the only one! But when it comes to the recommended fruits and vegetables intake, a whopping 73% of Brits aren’t getting their five a day. In fact, around seven in 10 say that healthy eating is a challenge. And 29% put that down to not knowing how to prepare their produce from scratch.&nbsp;</p>
<p>Some of nature’s foods are admittedly tricky foods to prepare. However, if you find yourself ordering avocado or aubergine at restaurants and wishing you could make similar meals at home – now you can.&nbsp;</p>
<p>This guide will take you through how to prepare six of our favourite fruits and vegetables (and spices!) – so you can try cooking up something different and delicious.&nbsp;&nbsp;</p>
<h2>Avocado&nbsp;</h2>
<p>Did you know that the avocado is actually a berry? In fact, this delicious fruit is extremely versatile, and can even be used as a butter substitute! They’re rich in vitamin E, which helps to protect oxidative stress, and unsaturated fats to keep cholesterol levels healthy.&nbsp;</p>
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<p>Preparing avocados might seem complicated, but it’s actually a very easy and safe process. Here’s how to upgrade your mealtimes:&nbsp;&nbsp;</p>
<ol>
<li>Place your avocado on a chopping board.&nbsp;</li>
<li>Always use a sharp knife (but remember to take care).&nbsp;</li>
<li>Chop towards the board.&nbsp;</li>
<li>Cut straight through the middle.&nbsp;</li>
<li>Cut around the outside of the stone (if you’re not confident with a knife, you can push the stone out with both thumbs on the skin side).&nbsp;</li>
<li>Separate your avocado into two halves.&nbsp;</li>
<li>Carefully remove the stone.&nbsp;</li>
<li>Scoop out.&nbsp;</li>
</ol>
<p>Want to try cooking with avocado? Check out our <a href="https://www.asda.com/good-living/article/avocado-recipes" target="_self">recipes</a> - don’t forget to share your creations on Instagram by tagging @asda with the hashtag #asdagram.&nbsp;</p>
<h2>Mango&nbsp;</h2>
<p>Mangoes are a tasty addition to breakfast, lunch, dinner – even smoothies! Not only that, but they’re good for you too. High in vitamin A, for skin maintenance, and vitamin C, to maintain your immune system, an 80g portion of mango is also one of your five a day.&nbsp;&nbsp;</p>
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<p>Don’t let the preparation of mangoes put you off – here’s how to do it:&nbsp;&nbsp;</p>
<ol>
<li>Place your mango on a chopping board (use a sharp knife and chop towards the board, not your hand).&nbsp;</li>
<li>Cut straight through the middle and around the outside of the stone, then separate into two halves.&nbsp;</li>
<li>Carefully remove the stone by placing the mango on the board, cutting the knife into it, and twisting it to remove.&nbsp;</li>
<li>Perform a hedgehog cut into the mango to scoop it out: slice carefully into each half lengthways and horizontally to create little cubes and scoop out with a spoon.&nbsp;</li>
</ol>
<p>Ready to cook up some mango? Give our yummy <a href="https://www.asda.com/good-living/recipe/chicken-and-mango-curry" target="_self">Chicken and Mango Curry</a>  a try!&nbsp;</p>
<h2>Ginger&nbsp;</h2>
<p>Ginger contains various vitamins and minerals, plus it’s been known to aid indigestion, reduce nausea and help improve inflammation – all while supporting the immune system.&nbsp;&nbsp;</p>
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<p>Whether sweet or savoury, ginger adds a deliciously unique flavour. However, it can look a bit puzzling to prepare! Fear not – simply follow our easy steps for a bit of extra spice:&nbsp;</p>
<ol>
<li>Hold the ginger with one hand.&nbsp;</li>
<li>Take a spoon and scrape the skin off. Try placing the thumb of your hand that’s holding the spoon on one end of the ginger to help keep it in place!&nbsp;</li>
<li>To create matchsticks from your ginger, slice it first, then chop it into sticks or use a grater.&nbsp;</li>
<li>Ginger can also be kept in the freezer – so it’s easy and convenient to use.&nbsp;&nbsp;</li>
</ol>
<p>Looking for recipe ideas? Look no further. Try our <a href="https://www.asda.com/good-living/recipe/ginger-pork-stir-fry" target="_self">Ginger Pork Stir Fry</a>.</p>
<h2>Onion&nbsp;</h2>
<p>The humble onion might feel like a basic ingredient, but did you know just how nutritious it really is? Packed full of vitamin C and B, as well as potassium, it’s a great way of reaching your five a day.&nbsp;</p>
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<p>However, they don’t have the best reputation for being easy to prepare! Here are our top tips on how to chop an onion:&nbsp;</p>
<ol>
<li>Place the onion on the chopping board and cut the top of the onion off – but not the root end. Make sure you’re using a sharp knife! Always cut away from yourself and towards the board.&nbsp;</li>
<li>Put the chopped end flat on the board and cut down the centre to halve it.&nbsp;</li>
<li>Place each half flat and cut slices from the root to the end.&nbsp;</li>
<li>Turn the onion half horizontally and chop finely from base to root.&nbsp;</li>
</ol>
<p>There are so many tasty ways to cook with onions. But if you’re looking for something a bit different, why not try our <a href="https://www.asda.com/good-living/recipe/cheats-tarte-flambee" target="_self">Cheat’s Tarte Flambée</a>?&nbsp;</p>
<h2>Butternut Squash&nbsp;</h2>
<p>This versatile vegetable is a delicious addition – or centrepiece – of any meal. But it’s good for you, too! Just 80g acts as one of your five a day, and it’s also a good source of fibre. Plus, it contains potassium, vitamin A and vitamin C – so your body will thank you for it.&nbsp;</p>
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<p>It might look a bit daunting to prepare, but don’t worry, we’ve got you. Follow our easy steps and you’ll be cooking with gas (or an oven):&nbsp;</p>
<ol>
<li>Lay your butternut squash down on your chopping board.&nbsp;</li>
<li>Top and tail the butternut squash, and then cut down to the centre so that each side stands up flat on the chopping board. Remember to always use a sharp knife and chop towards the board.&nbsp;</li>
<li>Chop each half in half again to get to the seeds. Remove these with a spoon.&nbsp;</li>
<li>Place it down on the flat side and cut into cubes, or however you’d like.&nbsp;</li>
</ol>
<p>Get creative with your cooking! Try our <a href="https://www.asda.com/good-living/recipe/vegetarian-chilli-stuffed-butternut-squash" target="_self">Vegetarian Chilli Stuffed Butternut Squash</a>  for a warming sweet and spicy dish.&nbsp;</p>
<h2>Aubergine&nbsp;</h2>
<p>The trusty aubergine isn’t just super flavoursome – it’s packed full of nutrients too. In fact, just 80g of aubergine counts as one of your five a day! Not only that, but aubergines are high in antioxidants – making it a perfect choice for the dinner table.&nbsp;&nbsp;</p>
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<p>If you’ve put off cooking with aubergines because you’re not sure how to prepare them, follow our top tips for a tasty meal:&nbsp;&nbsp;</p>
<ol>
<li>Cut the top of your aubergine off.&nbsp;</li>
<li>Slice down the centre and cut into wedges.&nbsp;</li>
<li>Salt your aubergine to sweat it for 15 minutes. This is because aubergines hold a lot of moisture and can take a long time to cook. By sweating it first, it reduces the cooking time.&nbsp;&nbsp;</li>
<li>After 15 minutes, place your aubergine into a colander and rinse. Then pat dry with kitchen roll.&nbsp;</li>
<li>Place it onto a baking sheet and drizzle with olive oil to cook, or place straight into your pan.&nbsp;</li>
</ol>
<p>Fancy some aubergine inspiration? Give our <a href="https://www.asda.com/good-living/recipe/grilled-aubergine-steaks-tahini-feta" target="_self">Grilled Aubergine Steaks with Tahini and Feta</a>  a try!</p>
<p>Adding more fruits and vegetables to your diet is a great way of boosting your overall nutrition – and they’re super tasty!&nbsp;&nbsp;</p>
<p>To grab your fresh and flavoursome produce, head to your nearest <a href="https://storelocator.asda.com" target="_self">store</a>  or visit <a href="https://groceries.asda.com/super_dept/fruit-veg-salad/1215686352935" target="_self">Asda online</a>.</p>


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By Asda Good Living,17th February 2022

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