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Fruits & Veggies - More Matters

10 Ways to Sneak Them in Your Diet

 

Tired of hearing, “eat more fruits and veggies!”  Of course you are.  We probably all know we could do a better job of eating more, but how is the question.  Sometimes with our busy schedules and lack of time to plan our meals, it just seems impossible to eat more.  We can help!  Below are 10 ways that you can start adding more fruits & veggies into your day:

 

1. Make it a Meal.  Try a leafy green romaine or spinach salad tossed with a variety of your favorite vegetables.  Be sure to include vegetables from all color groups for a wide variety of nutrients.  Toss in beans like kidney beans or chick peas for added protein and fiber.  Add chopped nuts for healthy fats and a little crunch, and finish off with a low fat salad dressing.  Voila, a delicious and nutritious lunch idea.

 

2. Meal Make-Over.  Although it is technically a potato, French fries are not the best choice when it comes to eating your vegetables.  However, by just making a few modifications, potatoes can be a healthy part of any diet.  Try making your own French fries by slicing white or sweet potatoes into thin strips and baking them yourself.

3. Perfect Purees.  Vegetables are easily pureed in a blender once they have been cooked until tender. Vegetable purees can be used in a variety of ways such as dip for veggies or crackers, a spread on sandwiches, or a delicious soup.  Vegetable purees have recently been featured as a way to hide veggies in food for picky eaters!

 

4. Sensational Smoothies!  An easy way to accumulate a few servings of fruit in one delicious drink.  Start with fat-free milk or yogurt, add your favorite fruit (popular choices include bananas, blueberries, strawberries, and pineapple), throw in a few ice-cubes, and blend! 

 

5. Top it off.  Fruits and vegetables can provide the perfect toppings for a number of dishes.  Add some berries to your yogurt, try a banana on top of your cereal, or chopped tomatoes, eggplant, and basil on top of your favorite fish or chicken dish.

 

6. Stuff them in!  Adding chopped vegetables such as broccoli, roasted peppers, onions, spinach, or tomatoes into dishes like casseroles, meatloaf, or even omelets is a great way to “stuff it in.”  Or try a real stuffy idea like stuffed tomatoes, stuffed mushrooms, and stuffed peppers make great appetizer or even meal ideas.

 

7. Definite Desserts.  Fruit is a sweet and delicious way to end a meal.  Fruit can be served fresh in a bowl like in fruit salad, on top of low fat ice cream or frozen yogurt, grilled on the bbq, or even baked in the oven.!

 

8. Seasonal Soups or Stew.  Chilled gazpacho (tomato-based) soup is a delicious and refreshing appetizer or meal idea on a hot summer day.  Or try a vegetable stew in the slow cooker when you’re pressed for time.  Just set it and forget it.

9. Smart Sandwiches.  You don’t always have to think meat, when you think sandwich.  Try a whole-grain pita filled with grilled vegetables, try a grilled Portobello mushroom burger instead of beef, or just simply add lettuce and tomato to your sandwich to get more veggies in.

 

10. Savvy Sauces.  A chunky vegetable pasta sauce adds both substance and good nutrition to a standard pasta meal. An easy to make vegetable sauce combines artichokes, zucchini, celery, onions, and carrots. Cook them all for the same amount of time so that the tender zucchini will become almost a puree while the artichokes and carrots will remain firm.  This will add texture, flavor, and of course more veggies.