Find your 5-a-day

 We believe that food should both taste good, and be good for you. As the old saying goes, “you are what you eat”. Nutrition does not have to be complicated. We like to follow the famous food writer Michael Pollan’s suggestion that food and health can be summed up in 7 words:

eat food, not too much, mostly plants.”


Make Kits are designed to give you a well balanced, well-portioned plate of food, with at least 2 portions of your 5 a day. We like to do the complicated nutritional thinking, designing and planning for you. We give the 5-a-day count of our dishes on the front of our recipe cards. Look out for our pineapple emoji 🍍  and you’ll find the total number of portions in the dish. Why a pineapple you ask? Well, we love yellow, and it's a fruit with plenty of history symbolising hospitality and friendship and exotic flavours, a little bit of each we hope to bring to our dishes. 

We think that the key to eating well is to ensure that we get our 5-a-day in. You’ll always get at least 2 of your 5 a day for dinner with a Make Kit, then tuck into a snack of 1 portion of fruit and the remaining 2 portions over breakfast and lunch. You’ll quickly be hitting your target which has significant health benefits. The World Health Organization, says that eating a minimum of 400g of fruit and vegetables a day (you’re 5 a day total) lowers the risk of serious health problems, such as heart disease, stroke and some cancers. For more information on why to eat your 5-a-day go to the NHS Livewell site.

What counts as one portion? 80g of fresh fruit or vegetable or 30g of dried fruit is 1 portion. Potatoes are considered a starchy carbohydrate and do not count towards your 5-a-day. Beans and pulses can count towards 1 portion per day. Frozen and tinned fruits and vegetables all count.

This week our chicken and mushroom pie has 2 portions and our Mexican soup and cornbread and W. African peanut stew have 3! Check them out to get your count up this week.


1 comment

  • I am interested in specifically meals for 2 x 14 year old teenage boys – they are twins. What do you have in your menus?

    Martin McGrath

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