Fruit and Veggie Tip: Roast or Stew

ROAST

• Red peppers in the oven at 450°, turning every 15 minutes until done (blackened skins). Peel off the skin and slice them, then drizzle in oil and garlic and refrigerate. A Perfect addition to any salad, sandwich or antipasto dish!
• Whole red potatoes in the oven after tossing them in a mixture of olive oil, garlic and rosemary until tender for a mouth-watering side to any meal!
• Some winter vegetables cut in large pieces – parsnips, turnips, rutabaga, beets, sweet potato are some good choices. Coat lightly with olive oil, sprinkle with your favorite herbs, and roast at 425° for 30-40 minutes until tender and browned.
• Brussels sprouts drizzled lightly with olive oil, and sprinkled with salt. Magnifique!
• Thin slices of sweet potato to make chips.

STEW

• Pears. Peel and core and stew gently in cinnamon, sugar and water until tender. Perfect for an after-dinner treat!
• Cabbage with tomatoes and garlic to serve over rice for a unique side dish to any meal!
• Classic stew vegetables such as potatoes, carrots, green beans, celery, onions in canned tomato sauce. Substitute canned beans like kidney beans or black beans for meat.
• Frozen corn, onions, peppers, celery, and salsa. Serve over rice. Add some red or black beans and call it a meal!
• Canned tomatoes, eggplant, peppers, and chickpeas. Add oregano and top with sliced olives.

Fruit and Veggie Tip: Microwave

MICROWAVE

• Any of your favorite chopped veggies in a bowl with an egg or two for a quick, nutritious breakfast.
• Cranberries and orange zest with a little sugar and water to make a sweet cranberry relish.
• Frozen or canned vegetables on those busy nights.
• Spaghetti squash by cutting in half lengthwise and putting face down in a dish with water. Scoop out squash and serve like spaghetti with tomato sauce and/or Parmesan cheese.
• A potato for lunch and top with low-fat cottage cheese and chives.

Fruit and Veggie Tip: Sauté

Sauté

• Pear and apple slices (peeled) in a skillet with a little butter until tender. Add marmalade and orange slices, remove from heat and serve for a fruity dessert.
• Cauliflower with nutmeg and oil after pre-steaming for a tasty twist on an old veggie.
• Spinach with garlic and olive oil.
• Green and yellow summer squash with onion and garlic. Season with salt and pepper, and sprinkle with Parmesan cheese. For a different twist, add chopped tomato and basil.
• A variety of different colored peppers with onion. Serve as a side dish.

Fruit and Veggie Tip: Grill

GRILL

• Mushrooms, bell peppers, onions and tenderloin for the perfect summer kabobs.
• Corn on the cob. Peel and coat in a mix of seasonings such as oregano, pepper, onion and chili powders and salt with a touch of butter to help it stick. Wrap in aluminum foil and grill until tender.
• Pineapple, peaches or mango. Top with a dollop of low-fat ice cream, frozen yogurt or sherbet.
• Asparagus and add to a salad of mixed greens, roasted peppers and toasted nuts.

Fruit and Veggie Tip: Steam

STEAM

• Artichokes for a long time (about an hour) to get flavorful leaves perfect for dipping! Try them with a tasty almond pate.
• Any of your favorite vegetables with citrus juice and zest added to the water to create bold, new flavors. Try lemon juice with spinach, orange with broccoli or grapefruit with carrots!
• A medley of vegetables and season with some herbs. Serve over couscous.
• Cabbage, and season with caraway seed, salt and pepper.
• Green beans with chopped onion. Add a clove of garlic to cooking water.

Fruit and Veggie Tip: Blanch

BLANCH

• Almonds in water for 15 seconds and peel for a new twist on a healthy snack.
• Basil and parsley leaves. Blend together with olive oil, pine nuts, garlic and a little lemon juice for a great pesto!
• Broccoli and cauliflower to use on a vegetable platter for snacks and appetizers.
• Broccoli rabe in salted water to reduce bitterness. Then cook like broccoli.
• Carrots, cauliflower, green beans, asparagus and broccoli. Marinate in your favorite low-fat vinaigrette and serve cold. If desired, add other veggies like onions, mushrooms and peppers.

Fruit and Veggie Tip - Bake

BAKE

• Sweet potato fries by cutting up into slices and seasoning with olive oil, cayenne pepper and a dash of salt.
• Peaches for a sweet snack. Slice in half, drizzle on some honey and sprinkle with ginger and pecans.
• Winter squash. Drizzle with olive oil and sprinkle with cinnamon.
• A potato for lunch. Top with broccoli and a sprinkle of cheese.
• An apple for dessert. Fill the core with dried fruit and nuts

Fruit and Veggie Tip - Boil

BOIL

• Diced or crushed tomatoes in a vegetable or chicken broth for the base of a homemade tomato soup! Add fresh herbs and spices to make your own unique recipe.
• Apples with lemon juice and cinnamon. Mash up and serve warm or chilled.
• Turnips and potatoes. Mash them together and season with salt and pepper.
• Kale, and add a handful of chopped currants, salt and pepper.
• Butternut squash and season with salt, pepper and a drizzle of olive oil.

Fruit and Veggie Tip - Stir Fry

STIR FRY

• Pineapple and mango in a honey ginger sauce for a perfect topping to low- or fat-free ice cream.
• Zucchini, yellow squash, diced tomatoes and mushrooms with olive oil and herbs. Add some diced jalapeno for an extra kick and serve over brown rice.
• Broccoli in olive oil and chopped garlic. Add some capers for extra zip.
• Frozen mixed veggies. Add a dash of low sodium soy sauce, or flavor with herbs.
• Onions, peppers, zucchini, corn and jicama. Throw in some red or black beans. Season with your favorite salsa to give it a Southwestern flair. Serve over rice.

Storing Fruits and Vegetables

Focus on Fruit

10 tips to help you eat more fruits

Eating fruit provides health benefits. People who eat more vegetables and fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Fruits provide nutrients vital for health, such as potassium, dietary fiber, vitamin C, and folate (folic acid). Most fruits are naturally low in fat, sodium, and calories. None have cholesterol. Any fruit or 100% fruit juice counts as a part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.

1. Keep visible reminders. Keep a bowl of whole fruit on the table, counter, or in the refrigerator.
2. Think about taste. Buy fresh fruits in season when they may be less expensive and at their peak flavor. Add fruits to sweeten a recipe.
3. Think about variety. Buy fruits that are dried, frozen, and canned (in water or 100% juice) as well as fresh, so that you always have a supply on hand.
4. Don’t forget the fiber. Make most of your choices whole or cut-up fruit, rather than juice, for the benefits that dietary fiber provides.
5. Be a good role model. Set a good example for children by eating fruit every day with meals or as snacks.
6. Include fruit at breakfast. At breakfast, top your cereal with bananas, peaches, or strawberries; add blueberries to pancakes; drink 100% orange or grapefruit juice. Or, try a fruit mixed with fat-free or low-fat yogurt.
7. Try fruit at lunch. At lunch, pack a tangerine, banana, or grapes to eat, or choose fruits from a salad bar. Individual containers of fruits like peaches or applesauce are easy and convenient.
8. Experiment with fruit at dinner, too. At dinner, add crushed pineapple to coleslaw, or include orange sections, dried cranberries, or grapes in a tossed salad.
9. Snack on fruits. Dried fruits make great snacks. They are easy to carry and store well.
10. Keep fruits safe. Rinse fruits before preparing or eating them. Under clean, running water, rub fruits briskly to remove dirt and surface microorganisms. After rinsing, dry with a clean towel.

Vary Your Veggies

10 tips to help you eat more vegetables

It’s easy to eat more vegetables! Eating vegetables is important because they provide vitamins and minerals and most are low in calories. To fit more vegetables in your meals, follow these simple tips. It is easier than you may think.

1. Discover fast ways to cook. Cook fresh or frozen vegetables in the microwave for a quick-and-easy dish to add to any meal. Steam green beans, carrots, or broccoli in a bowl with a small amount of water in the microwave for a quick side dish.
2. Be ahead of the game. Cut up a batch of bell peppers, carrots, or broccoli. Pre-package them to use when time is limited. You can enjoy them on a salad, with hummus, or in a veggie wrap.
3. Choose vegetables rich in color. Brighten your plate with vegetables that are red, orange, or dark green. They are full of vitamins and minerals. Try acorn squash, cherry tomatoes, sweet potatoes, or collard greens. They not only taste great but also are good for you, too.
4. Check the freezer aisle. Frozen vegetables are quick and easy to use and are just as nutritious as fresh veggies. Try adding frozen corn, peas, green beans, spinach, or sugar snap peas to some of your favorite dishes or eat as a side dish.
5. Stock up on veggies. Canned vegetables are a great addition to any meal, so keep on hand canned tomatoes, kidney beans, garbanzo beans, mushrooms, and beets. Select those labeled as “reduced sodium,” “low sodium,” or “no salt added.”
6. Make your garden salad glow with color. Brighten your salad by using colorful vegetables such as black beans, sliced red bell peppers, shredded radishes, chopped red cabbage, or watercress. Your salad will not only look good but taste good, too.
7. Sip on some vegetable soup. Heat it and eat it. Try tomato, butternut squash, or garden vegetable soup. Look for reduced- or low-sodium soups.
8. While you’re out. If dinner is away from home, no need to worry. When ordering, ask for an extra side of vegetables or side salad instead of the typical fried side dish.
9. Savor the flavor of seasonal vegetables. Buy vegetables that are in season for maximum flavor at a lower cost. Check your local supermarket specials for the best-in-season buys. Or visit your local farmer’s market.
10. Try something new.  You never know what you may like. Choose a new vegetable—add it to your recipe or look up how to fix it online.

Skinny Broccoli Salad Recipe

Ingredients

• 2 heads broccoli, cut into small florets
• 1 head cauliflower, cut into small florets
• 1 red bell pepper, diced
• 1 green bell pepper, diced
• ½ small red onion, diced
• ¾ cup reduced-salt green olives
• 2 cups grape tomatoes, halved
• 1 cup shredded reduced-fat sharp cheddar cheese (I like Sargento®)
• 1 cup Bolthouse Farms® Classic Ranch Yogurt Dressing

Instructions

1. In a large bowl combine the broccoli, cauliflower, bell peppers, onion, olives, tomatoes, cheddar, and dressing and gently toss.
2. Serve chilled.

by Brooke Griffin | November 22, 2011

 

Fruit Crumble Recipe

Use whatever fresh or frozen fruit you have on hand to make this old-fashioned crumble. Typical crumble topping has as much as a half cup of butter—ours has just a bit of canola oil and, for richness, chopped almonds, which are full of healthy monounsaturated fats.

Ingredients

·         2 1/2 cups fresh or frozen fruit, such as blueberries, peaches, plums

·         1 tablespoon granulated sugar

·         3 tablespoons whole-wheat or all-purpose flour, divided

·         1 tablespoon orange juice

·         1/2 cup rolled oats

·         1/4 cup chopped almonds, or pecans                   

·         3 tablespoons brown sugar

·         1/4 teaspoon ground cinnamon

·         2 tablespoons canola oil

Preparation        

1.    Preheat oven to 400°F.

2.    Combine fruit with granulated sugar, 1 tablespoon flour and orange juice. Divide among four 6-ounce ovenproof ramekins. Combine oats, nuts, brown sugar, the remaining 2 tablespoons flour and cinnamon. Drizzle with oil and stir to combine. Sprinkle over the fruit mixture. Place the ramekins on a baking sheet.

3.    Bake until the fruit is bubbling and the topping is golden, 20 to 25 minutes. Let stand for at least 10 minutes before serving.

Quick Vegetable Saute Recipe

 

Add a little shallot and dried dill or tarragon to any mixture of frozen vegetables and have a delicious side dish on the table fast. If you’d like to make this recipe with fresh vegetables instead, cut them into bite-size pieces and add a tablespoon or two of water to the skillet when you add the vegetables; adjust the cooking time as needed.

Ingredients

·         1 tablespoon extra-virgin olive oil

·         1 small shallot, minced

·         4 cups mixed frozen vegetables, such as corn, carrots and green beans

·         1/2 teaspoon dried dill, or tarragon                  

·         1/4 teaspoon salt

·         1/4 teaspoon freshly ground pepper

Preparation

1.    Heat oil in a large skillet over medium heat. Add shallot and cook, stirring, until softened, about 1 minute. Stir in frozen vegetables. Cover and cook, stirring occasionally, until the vegetables are tender, 4 to 6 minutes. Stir in dill (or tarragon), salt and pepper.

Recipe by EatingWell.com
© Meredith Corporation. All rights reserved. Used with permission.

Chicken Salad Sandwich Recipe

 

From the plump grapes and fresh apples to the sweet cranberries, this lightened up sandwich won’t even taste healthy!

 

Ingredients

• 1 pound cooked chicken breast, shredded
• 1/2 cup diced red onion
• 1/2 cup diced apple
• 2/3 cup grapes, halved
• 1/3 cup dried cranberries
• 1/4 cup sliced almonds
• 1/2 cup plain Greek yogurt
• 1 tablespoon freshly squeezed lemon juice, or more, to taste
• 1/2 teaspoon garlic powder
• Kosher salt and freshly ground black pepper
• 4 rolls ciabatta bread, toasted, for serving

Instructions

• In a large bowl, combine chicken, red onion, apple, grapes, dried cranberries or currants, sliced almonds, Greek yogurt, lemon juice, garlic powder, salt and pepper, to taste.
• Serve sandwiches on ciabatta bread with chicken mixture.

posted by Chungah on November 7, 2012 

Fresh and Frozen Veggies

 

 

 

Try something new. You may find that you love grilled vegetables or steamed vegetables with an herb you haven't tried like rosemary. You can sauté (panfry) vegetables in a non-stick pan with a small amount of cooking spray. Or try frozen or canned vegetables for a quick side dish — just microwave and serve. When trying canned vegetables, look for vegetables without added salt, butter, or cream sauces. Commit to going to the produce department and trying a new vegetable each week.

 

 



Fresh and Frozen Fruits

 



 

Don't think just apples or bananas.  Be sure to try some "exotic" fruits, too. How about a mango? Or a juicy pineapple or kiwi fruit!  All fresh, frozen, or canned fruits are great choices.  When your favorite fresh fruits aren't in season, try a frozen, canned, or dried variety of a fresh fruit you enjoy. One caution about canned fruits is that they may contain added sugars or syrups. Be sure and choose canned varieties of fruit packed in water or in their own juice.

 

 



Eat Red!

Valentine's Day is this month; celebrate by being sweet to your heart.



​Eat plenty of red fruits and vegetables. Lycopene is an antioxidant that gives red fruits and veggies their bright color. Lycopene also helps reduce the risk of having a heart attack. Great choices are tomatoes and watermelon.

 

https://intermountainhealthcare.org

Eat Like an Artist

Paint yourself as the picture of health by eating like an artist! Make your plate beautiful, with life-enhancing colors — eat as many colors in each meal and over the course of the day and week as you can — ​and when possible, eat fruits and vegetables whole, including the skin (wash first, of course)​.

Eating foods in shades of green, orange, yellow, purple and red  is a great way to ensure you are getting a variety of health benefits. Even pale-colored foods (white, yellow, pink) have health-promoting properties.


Why are they so good for you?

These brightly colored foods contain vitamins and other nutrients, as well as plant-based chemicals that help boost immunity and fight disease.  They're also rich in fiber.

​

 

https://intermountainhealthcare.org