It’s time for easy recipes that will allow you more time to get outside and play! We should aim to consume at least three cups of vegetables and at least two cups of fruits each and every day. However, more is better. In an age where we are used to hearing about cutting back on servings, fresh produce is one area where we can actually eat MORE. Try new salads, experiment with fruit for dessert, and sneak vegetables into places you haven’t before. Try these additional tips for meeting your daily fruit and veggie goals:
Top it. Tomatoes and dark leafy greens add wonderful flavor to sandwiches and salads; pizza-lovers won't notice spinach under the cheese on their favorite pie.
Puree it. Blend roasted vegetables for a wonderful sauce with fish or chicken. Pureed cauliflower or potato gives thickness and depth to soups, stews, and casseroles.
Stir it in. Soups, meatloaf, omelets, quiche, casseroles, and spaghetti sauce are great dishes in which to hide shredded, diced, or pureed vegetables.
Substitute it. Use spaghetti squash instead of pasta; sweet potatoes instead of white potatoes.
Bake it. Pumpkin, zucchini, carrot, and berries make wonderful breads and muffins.
Roast, grill or broil it. Fruits and vegetables take on a whole new flavor when caramelized. Oven-dried grape tomatoes enliven any dish, from bruschetta to pasta.
Dip it. Fruits and vegetables come alive with a low-fat dip. Kids love to dip—and so do adults.
Serve it raw. Grape tomatoes, sliced cucumbers, baby carrots, and celery are fun to nibble on while waiting for dinner or as snacks. Salsa is the perfect medium for a mixture of fruits and vegetables and makes a great topping for seafood and chicken. Take the easy way out. Buy prepared vegetables that make it easy to include them in meals.
Lee T. Murphy, MS-MPH, RD, LDN
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