You will have your favourite fruits and vegetables which you tend to use on a regular basis. When last have you tried an uncommon fruit or vegetable? These provide fresh ideas for expanding your range of creative healthy dishes.

✗ Japanese shiitake mushrooms may be added to raw salads and sandwiches or tossed into stir-fried dishes.

✗ Black beans can be used in place of red beans in chilli or soup or in rice and peas.

✗ Fennel looks like a squat bunch of celery with feathery leaves which may be used in salads or as a garnish. The bulb and stalks are often braised, steamed sautéed or used in soups. Kelp is brown seaweed often used in Japanese cooking and wrapped around sushi.

✗ Chinese lychee is a welcomed treat for entrées and desserts.

✗ Passion fruit may be eaten as a whole fruit, added to salads, sauces, desserts or beverages.

✗ Star fruit forms stars when sliced and can be eaten as fruit or used in salads or as garnish.

✗ Ugli is a cross between a tangerine and a grapefruit.

The culinary creations using fruits and vegetables are endless and you are guaranteed to enjoy the nutritional benefits of fruits and vegetables in addition to a variety of foods from other food groups.

Ways to enjoy more fruits and vegetables

✓ Wake up to fruits. Have freshly prepared juice or a fruit alone or as an addition to cereal, yoghurt or smoothies.

✓ Grating adds variety! Grated, shredded or chopped vegetables are excellent additions to lasagne, macaroni and cheese, meatloaf and poultry and grain dishes.

✓ Fruity sauces: Purée berries, pineapple, mango, otaheti apple, and other fruits make thick sauces to accompany grilled steaks, seafood or poultry.

✓ Make your own pizza. Go for fruit and vegetable toppings, such as chopped callaloo, shredded carrots, red, yellow and green sweet peppers, chopped pineapple and chopped tomatoes spiced up with your regular fixings of onions, olives and cheese.

✓ Vegetables make excellent stir-fry dishes and can be easily combined with protein or pasta.

✓ Jazz up sandwiches. Shredded vegetables and fruit add new flavours to everyday sandwiches.

✓ Hearty omelettes: Add vegetables like callaloo, carrots, sweet peppers and fruits like pineapple or mango for an interesting breakfast twist.

✓ When you go out to eat, order an extra serving of vegetables for the entrées or fruit for dessert.

✓ Boost your protein. Peas and beans enrich foods such as stews, casseroles and pasta dishes.

✓ Make exciting dips and spreads using fruits and vegetables.