Once again, it’s “Fruits and Veggies – More Matters Month”!  Diets high in fruits and vegetables are widely recommended for their health-promoting properties. Fruits and vegetables have historically held a place in dietary guidance because of their concentrations of vitamins, especially vitamins C and A; minerals, especially electrolytes; and more recently phytochemicals, especially antioxidants. Additionally, fruits and vegetables are recommended as a source of dietary fiber.

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Here are some ways to incorporate more fruits and vegetables into your daily diet:

  • Make a breakfast smoothie with your favorite nut milk (almond, coconut, cashew, etc.), and handful of spinach and some frozen strawberries.
  • Make a veggie wrap with roasted veggies and a whole grain or gluten-free tortilla.
  • Try crunchy vegetables instead of chips with your favorite healthy salad dressing for dipping.
  • Grill multi-colored vegetable kabobs packed with tomatoes, green and red peppers, mushrooms and onions.
  • Add color to salads with grape tomatoes, spinach leaves or mandarin oranges.
  • Always keep freshly cut vegetables handy for mid-afternoon snacks, side dishes, lunchbox additions or a quick bite.
  • Place colorful fruit where everyone can easily grab something for an on-the-go snack.
  • Puree apples, berries, peaches, or pears in a blender for a thick, sweet sauce on grilled or broiled seafood or poultry.
  • Make an omelet with lots of veggies like broccoli, squash, peppers, tomatoes, and onions.
  • Add extra pizzazz to sandwiches with sliced apples, peppers, cucumbers, and tomatoes
  • Add grated, shredded or chopped vegetables such as zucchini, spinach, and carrots to meat loaf, pasta sauce and rice dishes.
  • Stock your freezer with frozen vegetables to steam or stir-fry for a quick side dish.


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