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In Australia, just 6% of people eat the recommended (Australian dietary guidelines) daily intake of vegetables. To highlight how serious this is, the recommended daily intake for women aged 19-50 is 5 serves of vegetables and 6 serves of grains, and for men in the same age range, it is 6 serves of both vegetables and grains. I would consider this intake of vegetable the bare minimum. For the purposes of this article, I am not going to elaborate on the intake of grains other than to say that 2 servings daily should be the maximum you consume, this being equivalent to 2 slices of bread (gluten free of course!). For the purposes of this article lets dive a little deeper into the importance of eating

For the purposes of this article lets dive a little deeper into the importance of eating LOTS of vegetables, HOW MUCH, and WHAT?


7 – 9 cups per day … 9 cups being like a therapeutic dose which will infuse your body with intense nutrition. This will provide your cells with what they need to keep your body’s intelligence working away at a peak performance.


However, this is not 7-9 cups of iceberg lettuce and white potatoes. As you will have heard time and time again, variety is key, for the purpose of feeding your body what it needs. Inspired by the AhhhhhMAZING work of Terry Wahls and the Wahls Protocol, Here is what it should look like:

  1. 1 third Dark Green Leafy Veggies (3 cups per day)
  2. 1 third Deeply Coloured Veggies and fruits (2-3 cups per day)
  3. 1 third Sulphur-rich Vegetables (2-3 cups per day)

Follow this link for your printable VEGGIE PRESCRIPTION!


  1. Since time began mothers across the globe have been heard to holler “EAT YOUR GREENS”,
    and for very good reason. Leafy vegetables are brimming with fiber along with vitamins, minerals, and an abundance of antioxidants that help protect you from diseases of all kinds. Brimming with vitamins and minerals leafy greens provide a nutrient dense source of B vitamins, vitamins A, C, K and E, and minerals such as calcium, potassium, magnesium and iron.
  2. Vegetables that are deeply coloured all the way through like capsicums, beetroots and sweet potatoes are advertising their abundance of antioxidants. Choose at least 3 different colours daily from the green (eg asparagus and green beans), red (eg beetroot and rhubarb), blue/black/purple (eg eggplants and blueberries), and yellow/orange groups (eg carrot and pumpkin).
  3. Sulphur is involved in nourishing cells and supporting your mitochondria(your battery pack), but most significantly it helps the body to be more efficient in eliminating toxins. Adding to the list of benefits is Sulphur’s role in blood vessel health, healthy joints, and beautiful skin, hair, and nails. The primary sources of Sulphur are obtained through eating brassicas, alliums, and fungi.

Brassicas – cabbage, kale, collards, broccoli, Brussel sprouts, turnips, radishes, and cauliflower.

Alliums – onions, garlic, chives, leeks, and shallots.

Fungi – mushrooms



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The recommendations I have given will be overwhelming to many, however, the important points to remember are considerations about variety, and working towards this as a goal to reach, not necessarily something you need to achieve overnight. If you can that’s great, if not just taking steps towards the end goal is a whole lot more positive than simply doing nothing.

Here are some tips to help you increase your vegetable intake on a daily basis:

  • Green smoothies are a simple way to get 2 cups of leafy greens in to start your day, add in dates and blueberries and you have your coloured serve.
  • Have salad twice a day. A salad for lunch and a side salad with dinner.
  • For people with gut issues, start with predominantly cooked veg as you will find them easier to digest, work your way towards a balance of raw and cooked.
  • Get your veggie garden flourishing, whatever you can pick out of your own garden is going to be superior to something bought, and if you can get your kids involved they will enjoy eating what they have picked out of the garden for themselves.
  • Soups are perfect for this time of year and such an easy way to up your daily veg intake.
  • As a snack, veggie sticks with a homemade dip are a wonderful way to reach your daily veg intake goal – carrot, celery, broccoli, beans, snow peas, cauliflower, cucumber (pop these in some natural yoghurt with garlic to make tzatziki), radishes, and asparagus, are a few to consider.

Follow this link for your printable VEGGIE PRESCRIPTION!