Help your family to eat more fruits and vegetables by filling more than half your grocery cart with produce. The thinking is, if you only have healthy options to eat then you won’t be eating foods that have no nutritional benefit to you. Or you can up their fruit and veggie intake by adding layers of flavor to your dishes. Here are some more great ideas on how to make meals nutritious and delicious.
Make it a Habit
Make a habit of tucking an apple, an orange, a few plums or kiwis, grapes, cherries or dried fruits into your briefcase, tote or lunch bag. Fruit is a great traveling snack.
Pour it On
Puree berries, apples, peaches or pears for a thick, sweet sauce on grilled or broiled seafood or poultry, pancakes, French toast or waffles.
Bake with Fruits and Vegetables
Use pureed fruit such as applesauce, dried plums (prunes), bananas or peaches in place of about half the fat in recipes for homemade breads, muffins, pancakes and other baked goods. For flavor, texture and nutrients, blend in shredded zucchini, carrots or dried fruits.
Layer it Up with Fruits and Vegetables
Add pizzazz to sandwiches by layering on sliced pineapple, apple, raisins, peppers, cucumbers, spinach, sprouts or tomatoes with a layer of hummus.
Combine with Veggies or Fruit
Make a quick stir-fry or combine pasta or rice with just about any vegetables, or add them to soup. A great ways to use fresh vegetables before they spoil. Add apricots, pineapple, other fruit to meat or poultry dishes. Hint: Add canned, frozen or cooked legumes.
Substitute a new-to-you fruit or vegetable in a favorite recipe. Try broccoli rabe (broccoli variety with smaller heads, also called rapini) in stir-fries, fennel in salad, or yautia (a starchy vegetable) in stew.
Stuff an Omelet with Veggies
For a hearty meal, fill it with crisp, tasty vegetables such as broccoli, mushrooms, squash, carrots, peppers, tomatoes, spinach or onions.
Toss a Vegetable Salad
Add colorful vegetables, legumes and fruits (such as apples, berries, kiwi or mandarin oranges). Even if you prefer iceberg lettuce, which delivers less nutrients than other greens, pair it with other veggies — sliced beets, shredded red cabbage, spinach leaves, baby carrots.
Take it To Go
Keep single serving sizes of washed and cut fruits and veggies in the fridge in reusable containers for easy grab and take with you on the go instead of prepackaged snacks.