by Guest | Jul 13, 2022 | Eat Well, Recipes
If you’re like most Americans, you probably have a tough time keeping up with the recommended servings of fruits and vegetables you should be eating daily. Perhaps you were traumatized by your parents making you finish bland plates of steamed broccoli as a kid, or maybe you just find fruits & veggies to simply be… boring. Whatever the case may be, there’s no denying that these plant-based whole foods can pack a serious punch for your health in combating heart disease, Type 2 diabetes, obesity, and even cancer. In this list, we’ll cover ways that you can make fruit & veggie intake go from feeling like a chore, to something you love and adore! Here are 7 tips to help you eat the rainbow in your diet:
- Stock up, Pack up – If the age-old phrase “out of sight, out of mind” has any merit, then one of the easiest strategies you can apply in eating more fruits & veggies is to simply keep these foods present in your day-to-day life. Keep a bowl of fruit (Apples, bananas, oranges, or any of your favorites) where you normally find snacks at home. Stock bite-size veggies (ex. Baby carrots, cucumber slices, cherry tomatoes) in your fridge, and pack them with your lunch to add a refreshing companion to an on-the-go meal.
- Brighten up your Breakfast – Whether you’re a fan of sweet or savory options for breakfast, there are limitless ways to brighten up the first meal of your day with fruits & veggies. Use fresh or frozen fruit to top off cereal, yogurt parfait, pancakes, or even overnight oats. Eggs, cheese, and your favorite colorful veggies (ex. Peppers, onions, tomato) make the perfect trifecta of savory breakfast perfection – try this combo in an omelet, baked frittata, or even wrapped up with beans in a breakfast burrito.
- Mix it up with Smoothies – If you have a blender at home, then you have access to one of the most effective and delicious ways to enjoy fruits and veggies – smoothies! Start with a base of frozen fruit, then add your favorite milk, yogurt, or protein powder. For an added boost, you can sneak a handful of most leafy green veggies (like spinach) without major impact to the delicious fruit flavor of your smoothie. Smoothies are also a great way to repurpose produce that is nearing spoilage. Simply toss old bananas, strawberries, greens, and other fresh goodies in the freezer and enjoy for months in your favorite blended treat!
- Take your Snacks for a Dip – A quick way to spruce up virtually any fruit or veggie is to pair with a delicious dip! Dips can be savory or sweet, and enjoyed pre-made from your local grocery store, or prepared at home. Here are some of our favorites:
- Grill to Perfection – Grilling offers a unique way to enjoy your favorite veggies and fruits, and enhances flavor with high-heat caramelization. Simply place fresh produce of your choice on a preheated grill, and flip occasionally to ensure even cooking. Veggies that are perfect for grilling include corn, squash, zucchini, onions, and peppers. For fruit, halved peaches, pears, pineapple, and plantains are excellent choices.
- Reach Veggie Goals with Casseroles – Casseroles are easy-to-make, one-pot meals that provide the perfect vessel to hide multiple servings of veggies. What’s more, is that you’ll likely have plenty of leftovers for the next day or beyond! Here are some of our favorite casserole recipes to inspire your next one-pot masterpiece:
- Add Fruitful flare to your Baked Goods – Much like smoothies, baked goods provide an excellent way to not only increase fruit intake, but to repurpose fresh produce nearing spoilage. Fruit provides a sweet touch to hearty, whole grain treats, which offer plenty of servings to fit into breakfast and snack time. Here are some of our favorite fruit-tastic baked goods:
AUTHOR: Lewis Martin, Nutrition Director at the Oregon Dairy and Nutrition Council
Resources:
- https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/
- For creative recipes using fruits & vegetables – https://foodhero.org/recipes/healthy-recipes
- For inspiration on using specific ingredients – https://foodhero.org/ingredients
by Guest | Jun 29, 2022 | Recipes
This gluten-free and low-sugar dessert is great for summer holiday gatherings. Use red and blue berries for a patriotic flair or sliced kiwi, mandarin oranges, blueberries and pineapple for a colorful crowd-pleaser.
Number of servings: 8
Crust Ingredients:
- 2 cups almond flour
- ¼ teaspoon salt
- ¼ teaspoon baking soda
- 2 teaspoons vanilla
- 1 ½ tablespoon butter
- ¼ cup honey
“Sauce” Ingredients
- 1 package cream cheese (8 oz)
- ¼ cup sugar (or less)
- 1 teaspoon almond extract
Toppings
- Sliced Fruit and/or Berries
Directions:
- Mix crust ingredients with a spoon or hand mixer until well blended. Pour into desired pan (pie pan or 9 x 9) and press to form a bottom crust. Bake at 350° for 11-12 minutes. Let cool for 20 minutes before adding sauce and toppings.
- Blend cream cheese, sugar and almond extract until smooth and creamy. Once cooled, spread evenly over crust.
- Topped with sliced fruit and/or berries and refrigerate until ready to eat.
Options:
- Replace almond flour with whole wheat or regular flour
- Use strawberry cream cheese and omit or reduce sugar
- Double the recipe for a 9 x 13 pan
Source: Michelle Jenck
by Guest | Jun 22, 2022 | Recipes
Excerpt below from “Thrifting Comfort Cooking for Challenging Times” by Judith Yamada
I love pancakes
Now, don’t get me wrong. When I get that urge for pancakes it isn’t a desire for those plain boring pancakes that many people say they don’t like. You know what I mean, the questionable bagged mixes and tasteless homemade plain fried dough cakes with no flavor. I make them tasty, that’s why.
Anyway, pancakes are a perfect example of thrifty hearty comfort food. Inexpensive and easy to prepare even from scratch, kids love them and can even help in preparation. I still have fond memories of Mum making homemade silver dollar pancakes for Saturday night suppers when Dad worked past our bedtimes.
These quick treats can, of course, be simple and splathered with butter and maple syrup. They can be nutritionally motivated by incorporating nutrition rich ingredients like eggs, tofu, pumpkin puree, yogurt, whole grains, summer squash or fruit. And they can become delicious savory suppers with the addition of herbs, squash blossoms, cheese (ricotta is especially good) nuts, veggies, smoked fish, or cooked lean meats.
One of my favorite pancake recipes is Whole Wheat Zucchini Pancakes which I serve with fresh berry sauce. What’s great about these is the use of all that zucchini. You can go through a lot of summer zucchini during the growing season, making those yummy pancakes. And, for a taste of summer, these are just as delicious and fluffy using frozen shredded zucchini that’s been defrosted and drained.
Amazingly, my hubby (who doesn’t love vegetables) loves these. In my kitchen, that says a lot.
Wilderness House Zucchini Pancakes
My old Zucchini cookbook from 1976 has the most wonderful zucchini recipes, and this one is no exception. These are speckled in green, fluffy, tender, delicious – and healthy. You’ll be amazed.
Ingredients:
- 2 large eggs – beaten
- 1 cup low fat unsweetened milk OR buttermilk
- 1 Tablespoon honey OR maple syrup
- 2 Tablespoons vegetable oil
- 1 ½ cups whole-wheat flour OR gluten free flour mix
- 1 Tablespoon baking powder
- ½ teaspoon salt
- ¼ teaspoon baking soda
- 1 ½ cups shredded zucchini, including green skin but no seeds*
- Oil for griddle
Directions:
- In a medium bowl, whisk together the beaten eggs with other liquids.
- In another bowl, whisk together dry ingredients.
- Combine both mixtures, stirring very little. Don’t over mix.
- Gently and evenly fold in the shredded zucchini throughout batter.
- Spoon ¼ cup batter (for each pancake) onto lightly oiled griddle, preheated to medium low or medium heat. Turn cakes when bubbles begin popping on top but turn only once and don’t press them down. Brown other side. Keep warm in oven (170 F.) until all the pancakes are done. Top with the berry sauce below, other fruit, honey, soft cheese, syrup, or a little butter. 3-4 servings
Adapted from original: Zucchini Cookery/Wilderness House
*Frozen shredded zucchini works perfectly for these. Defrost and drain 2 cups of shredded zucchini before using.
Warm Berry Sauce
- 3 cups washed fresh berries
- ¼ cup water
- 3 Tablespoons real maple syrup or honey or natural fruit spread**
- Pinch salt
If using for a pancake or waffle topping, start the sauce first.
If using strawberries in the sauce, hull and slice them. Halve blackberries. Use any combination of berries you have*. Put all ingredients in a 2-quart saucepan on medium high heat until mixture simmers. Lower heat to maintain a constant, light bubbling. Stir every few minutes. Sauce will thicken as liquid evaporates (about 15 minutes). When the liquid is syrupy dripped from a spoon. It’s done. Remove from heat. Serves 2-4 as a topping for pancakes, waffles, shortcake, yogurt, or ice cream. If you don’t use all the sauce, refrigerate for another use. Use within 3 days.
*Frozen berries may be substituted. Use a 12-ounce package frozen unsweetened berries, and mash while cooking to obtain the preferred texture. Do not defrost the berries for this recipe.
** ½ cup unsweetened pineapple or orange juice may be substituted for the sweetener and water.
Original: Kitchen Maven
by Guest | Jun 8, 2022 | Recipes
Prep Time: 15 minutes
Cook Time: 10 minutes
Ingredients:
- ¼ cup low sodium vegetable broth
- 2 tbsp rice vinegar
- 1 ½ tbsp lower sodium soy sauce
- 1 tbsp cornstarch
- 1 tsp ground ginger
- ½ tsp sriracha
- ½ tsp stevia brown sugar blend
- 3 tbsp olive oil
- 1 clove minced garlic
- 1 ¼ lbs raw medium shrimp (peeled, deveined, tails cut off)
- 3 cups broccoli florets
Directions:
- In a small bowl, whisk together the vegetable broth, rice vinegar, soy sauce, cornstarch, ginger, sriracha, and brown sugar blend.
- Heat 2 tbsp of the olive oil in a large skillet or wok. When the oil is shimmering, add the garlic and cook until fragrant (30 seconds). Add the shrimp and cook until opaque, about 4 minutes. Using a slotted spoon, remove the shrimp and place on a plate.
- Heat the remaining 1 tbsp of olive oil in the same skillet. Add the broccoli florets and cook until tender, about 4 minutes.
- Add the cooked shrimp back into the skillet and toss to combine with the broccoli. Pour the broth mixture over the shrimp and broccoli and toss to coat. Continue cooking until the broth mixture thickens slightly, about 1 minute.
Notes:
This recipe calls for broccoli florets, but you can use 3 cups of any nonstartchy vegetables you have on hand (like cauliflower, zucchini, snow peas, or cabbage). Serve over brown rice or another whole grain for a complete plate.
Recipe Source: Diabetes Food Hub. The Create-Your-Plate Diabetes Cookbook. Recipe Credit: Toby Amidor, MS, RD, CDN, FAND. https://www.diabetesfoodhub.org/recipes/easy-broccoli-and-shrimp-stir-fry.html
Photo Source: Terry Doran / Mittera
by Guest | Jun 1, 2022 | Recipes
Prep Time: 12 minutes
Ingredients:
- 2 (14.5 oz) cans of black beans (rinsed and drained)
- 2 cups frozen corn (thawed)
- 1 finely diced red bell pepper
- ½ cup diced red onion
- ½ cup chopped fresh cilantro
- 2 small limes (juiced)
- 3 tbsp olive oil
- ½ tsp cumin
- ¼ tsp garlic powder
- ¼ tsp black pepper
- ¼ tsp cayenne pepper (optional)
Directions:
- In a medium bowl, combine beans, corn, red pepper, red onion, and cilantro.
- In a small bowl, whisk together remaining ingredients and pour over the bean salad. Toss to coat.
Recipe Source: The Diabetes Cookbook. Recipe Credit: Lara Rondinelli Hamilton, RD, LDN, CDE and Jennifer Bucko Lamplough. https://www.diabetesfoodhub.org/recipes/black-bean-and-corn-salad-quick-recipe.html?home-category_id=27
Photo Credit: Mittera
by Guest | May 25, 2022 | Lunch & Snack Recipes, Recipes
Prep Time: 10 minutes
Ingredients
- 1 banana, cut in half crosswise and again lengthwise
- 1 cup Greek yogurt (plain or flavored)
- 1 cup whole-grain fortified cereal (check the Nutrition Facts label)
- 1 teaspoon honey (optional)
- 1/4 cup sliced strawberries (fresh or frozen)
- 1/4 cup canned pineapple pieces (fresh or canned in 100% juice and drained)
Directions
- Wash hands with soap and water.
- Place 2 pieces of banana next to each other in each of the 2 cereal bowls.
- Over the banana in each cereal bowl, spoon half the yogurt and sprinkle half the cereal. Drizzle with honey, if desired.
- Top with fruit and serve.
- Refrigerate leftovers within 2 hours.
Notes
- Try any fruit, such as blueberries and sliced peaches.
- Look at a cereal’s Nutrition Facts label to see if it is fortified with added nutrients such as B12.
- Use any type of yogurt. Look at the Nutrition Facts label for nutrients of concern such as protein, calcium, saturated fat and added sugars.
Photo & Recipe Source: https://www.foodhero.org/recipes/high-protein-banana-split
