September is Fruits and Veggies More Matters Month! Experts recommend making a colorful variety of fruits and vegetables the focal point of every meal to meet your daily goal. Unfortunately many of us miss this mark and may be falling short of the essential vitamins, minerals, fiber and antioxidants fruits and vegetables are known for.
Here are 5 simple ways to get ‘em into your diet!
- Puree or shred vegetables like zucchini, squash and carrots and add them to casseroles, soups, pasta dishes, stir fry, or sauces.
- For a quick and portable breakfast, blend your favorite fresh or frozen fruit with low-fat milk or 100 percent juice and nonfat yogurt.
- Try replacing some of the oil or butter called for in quick bread, cake or muffin recipes with unsweetened applesauce, mashed overripe bananas or prune puree. This swap delivers nutrients from fruit to your finished baked treat, while trimming calories and fat. For best results, replace no more than half the amount of fat called for in the recipe. If the recipe calls for ½ cup oil, use ¼ cup applesauce.
- Stuff sandwiches with dark leafy greens, cucumbers, red bell pepper strips, tomatoes or avocado to sandwiches, pita pockets and wraps.
- Make it a fruit- or- veggie-filled snack attack! Snack time is a great time to eat your fruits and veggies. Give these pairings a try:
Carrot or celery sticks + 2 Tbsp. hummus
Banana + 2 Tbsp. peanut butter
Broccoli Florets + 1 Tbsp. low-fat salad dressing
Berries + 6 oz. light yogurt
Granny Smith Apple + 1 oz. reduced-fat cheddar cheese
Hungry for more fruit and veggie ideas? Visit our recipe page!
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