Nutrition Education Series

Hi Angels Working On Earth Family!

I want to invited to discover the benefits of adding vegetables and fruit to your recipes. The daily allowance suggested for most Americans are 3 cups and for some up to 6 cups of fruits and vegetables each day. Vegetables and fruit offer color, flavor and texture to your dishes. We will offer 5 creative ways to bring healthy and beautiful foods to your table.

1. Expand The Flavor of Your Casseroles

Mix vegetables such as sautéed onions, cauliflower, carrots, and peas into your favorite dish that add extra flavor!

2. Get Creative With Your Salad

Get creative with your salad. Try different combinations of fruits and vegetables. Great examples are strawberries, spinach, watercress, oranges, apricots, nuts, and blueberries.

3. Smoothie

Make a smoothie for dessert, breakfast, or snack. Any fruit or vegetable will work perfectly. Experiment with 100% fruit juice, almond milk, low-fat milk, or soy milk. However, you decide to make a smoothie be sure to add love!

4. Sandwiches

Add fruits and veggies to sandwiches. This works perfectly in wraps. We typically see sliced tomatoes, romaine lettuce, or avocados on sandwiches to add extra flavor. Think outside that box! Have you ever tried a banana sandwich? Or a preserve on a savory sandwich to add some zing? Don’t knock it till you’ve tried it!

5. Stirfry

Stirfry something new! Stirfry your favorites like broccoli, carrots, sugar snap peas, mushrooms or green bean. The best thing about stirfrys is its simple and not time consuming.

Pro Tips

Cooking with vegetables is uncomplicated. It’s so easy to incorporate veggies into your meals. Most meals are made up of vegetables or fruits. Try some veggies with a breakfast omelet. Simply chop, sauté and add them to the eggs as it cooks. Excellent choices are mushrooms, spinach, onions, or bell peppers.

If you are a home baker, add apples, bananas, blueberries, or pears to your favorite muffin recipe. Or try grilling mushrooms, carrots, peppers, or potatoes on a kabob. Enjoy!

References

USDA, June 2011, Liven Up Your Meals With Vegetables and Fruits, https://www.choosemyplate.gov