Get strategic — and a little tricky — to eat more fruits and veggies
|Are you getting your fruit-and-veggie quota? You want to eat a variety of these nutritious and delicious foods. Why? Because it’s simply one of the best things you can do for your health. Each heading also provides a link to recipes or additional information!
1. Top off breakfast
2. Whip up a smoothie
3. Take a dip
Raw or lightly steamed vegetables offer the same satisfying crunch as crackers. Dunk them in salsa, hummus, garlicky low-fat yogurt or low-sodium marinara sauce.
4. Snazz up your sandwich
Go beyond the typical tomato and lettuce. How about tucking in some baby spinach, sliced peppers, avocado or cucumbers — or even sliced apple?
5. Make a Sunday roast
Of veggies, that is! In a hot oven, roast a colorful assortment of cut-up veggies, such as broccoli, red bell peppers, carrots, cauliflower and Brussels sprouts. Use these flavorful jewels for dinners or quick snacks all week long.
6. Go for grate-ness
Grated vegetables add an extra layer of flavor and nutrition to your favorite recipes. Try any number of veggies — carrots, beets, squash, cauliflower, etc. — in sauces, mashed potatoes, meatloaf and casseroles.
7. Be a puree pro
Blend steamed butternut squash to make soup or for mixing into mac and cheese. Do you like to bake? Try fruit purees, such as mashed banana and unsweetened applesauce, to replace about half the fat in recipes for muffins, breads and other baked goods.
8. Grill to perfection
9. Order up
When dining out, select a light salad, steamed vegetables or fresh fruit as your side dish. And ask for extra veggies to enhance your omelet, tacos, pizza or pasta.
*Source: United Health Care newsletter September 2016