With 93% of Australians[1] not eating enough veggies, Catherine Velisha, a third-generation farmer and Managing Director of Velisha Farms shares practical tips and insights to make vegetables the star of your meals and improve your overall well-being. From nutritional benefits to supporting local agriculture, in this guide, Catherine shares her expertise on the transformative power of vegetables. You’ll learn why vegetables are essential for health, how to make them more accessible, and innovative cooking techniques to elevate their flavour.

The Magic of Vegetables
Hi! I’m Catherine Velisha, a proud third-generation farmer and Managing Director of Velisha Farms. Growing up surrounded by rows of broccoli and cauliflower, I’ve always known that vegetables are more than just food—they’re a way of life. From their incredible health benefits to their versatility in the kitchen, veggies have the power to transform not only our plates but also our communities.
Every community and culture boasts its own unique vegetables and cherished methods of preparation, reflecting a rich tapestry of flavours, traditions, and culinary creativity that celebrates the diversity of our planet’s produce. Let’s dive into the magic of vegetables and why they deserve to be the star of your meals.
Why Veggies Matter
Vegetables are absolute legends when it comes to nutrition. They’re packed with vitamins, minerals, fibre, and antioxidants that your body craves. Research shows that eating just 5 serves of veggies daily can work wonders for your health. Here’s what they can do for you:
• Control Appetite: Veggies keep you fuller for longer, making them great for weight management.
• Boost Mood: They’re linked to better mental health and happiness.
• Support Your Heart: They help maintain healthy blood pressure and heart function.
• Improve Digestion: A veggie-rich diet promotes a healthy gut microbiome.
• Prevent Chronic Diseases: They reduce the risk of conditions like diabetes and certain cancers.
But here’s the kicker—93% of Aussies aren’t eating enough veggies[1]! That’s a statistic I’m determined to change through education and inspiration.
It is even scarier for our children with just 4.6% aged 2-17 years[1] meeting the daily vegetable intake recommendations set by the Australian Dietary Guidelines.
Making Veggies Accessible
Incorporating more vegetables into your diet isn’t rocket science. A single serve could be as simple as munching on a raw carrot or adding a cup of cooked mushrooms to your dinner. And if you think veggies are pricey, think again! Seasonal produce is incredibly affordable—like whole cauliflowers for just $3.50 or those ‘imperfect’ veg boxes for as little as $2. Want some tips to up your veggie game? Try these:
• Blend spinach or kale into smoothies.
• Create colourful “monkey plates” with mixed veggies and nuts.
• Swap pasta for zucchini noodles.
• Use lettuce leaves as wraps for a fresh twist.
Cooking Veggies Like a Pro
Here’s my secret: treat vegetables like you would a premium cut of meat. High-heat cooking is your best friend—think roasted cauliflower steaks or charred broccoli florets. Start with a hot cast iron pan, drizzle some good-quality olive oil, and let those veggies caramelise without moving them for 5-7 minutes. The result? A golden crust that’s bursting with flavour. And don’t skimp on seasoning!
Spices like smoked paprika, cumin, or za’atar can take your veggies from bland to brilliant. You can even marinate them with lemon juice, olive oil, and herbs or brine them for an extra punch. Feeling adventurous? Try smoking carrots or grilling fennel over charcoal—you’ll be amazed at the depth of flavour.
The Bigger Picture
Eating more vegetables isn’t just about personal health; it’s about supporting Aussie farmers and sustainable agriculture. At Velisha Farms, we grow everything from broccoli to kale with love and care, ensuring top quality while championing local produce. If every Australian ate just one more serve of veggies daily, it would revolutionise our industry—and our nation’s health.
A Call to Action
So here’s my challenge: make vegetables the hero of your plate. Whether it’s experimenting with new recipes or simply adding an extra serve to your meals, every bite counts—for your body, our farmers, and the planet.
Let’s grow healthier futures together—one veggie at a time.
Happy cooking!
Catherine Velisha
Managing Director, Velisha Farms & VEG Education
Sources
1. ABS National Health Survey 2022. Available from https://www.abs.gov.au/statistics/health/health-conditions-and-risks/national-health-survey/2022
2. Englert J. Growing all of Australia’s favourites, with innovation – Q & A with Valisha Farms [Internet]. Good & Fugly. Good & Fugly; 2024. Available from: https://goodandfugly.com.au/blogs/news/growing-all-of-australias-favourites-with-innovation-q-a-with-valisha-farms
2.AUSVEG. Catherine Velisha: Business owner on the rise [Internet]. AUSVEG. 2019 [cited 2024 Dec 15]. Available from: https://ausveg.com.au/knowledge-hub/catherine-velisha/
3. CSIRO. VegKIT: Increasing Australian children’s vegetable consumption [Internet]. www.csiro.au. 2021. Available from: https://www.csiro.au/en/research/health-medical/nutrition/Increasing-vegetable-consumption-in-childhood
4.Fayet-Moore F, McConnell A, Cassettari T, Tuck K, Petocz P, Kim J. Vegetable intake in Australian children and adolescents: the importance of consumption frequency, eating occasion and its association with dietary and sociodemographic factors. Public Health Nutrition [Internet]. 2020 Feb 1;23(3):474–87. Available from: https://www.cambridge.org/core/journals/public-health-nutrition/article/vegetable-intake-in-australian-children-and-adolescents-the-importance-of-consumption-frequency-eating-occasion-and-its-association-with-dietary-and-sociodemographic-factors/FF59DB7FE01A9C3E3B88C9FFD374F9EF
Acknowledgment
Content contributed by VEG Education.