More fruits and vegetables without more time
- People seem to eat fruits much better when they are cut up. For
instance, orange wedges are more popular than whole oranges.
- Add fruits to Jell-O, peas and carrots to rice, frozen fruit to low fat
yogurt, salsa to canned beans,
fruit juices to iced tea, fruit garnishes to dinner plates, fruit to kebabs,
grilled vegetables to grilled meats, frozen spinach to pizzas, shredded
veggies to coleslaw, etc.
- Make cream soup by cooking cauliflower with a small amount of water in
which it was cooked and puree it with a packet of soup and seasoning mix.
- Thicken tomato sauce by pureeing vegetables in it.
- Decorate your desk with a bowl of fruit (and eat it!).
- Keep apples in your car and carry portable, non-messy fruit to meetings,
in your briefcase and on planes.
- Buy prepared fresh vegetables in large sizes at a warehouse store so you
have to eat them before
- Find a farmer’s market to shop and enjoy the sights. Buy vegetables and
fruits that are unique,
fresh and ripe for the week.
- Children have more interest in eating foods that they have planted,
weeded and watered and seen develop while they are learning how to grow a
- Add grated raw fruits and vegetables into breads/pancakes/salads, or add
grated raw veggies into spaghetti sauce/pinto beans/stews. Add mashed canned
or cooked veggies in mashed potatoes.
- Serve pudding or Jell-O over fruit.
- Use frozen fruits and vegetables to fill in the gaps between grocery
shopping and for those busy.
nights when you don’t feel like cutting and washing the veggies, etc.
- Add dried fruit to foods to increase fruit intake: raisins, cranberries,
apricots, bananas and dates.
can be added to cold cereal, cakes, cookies and puddings for added flavor.
- Take five pieces of fruit to work and make it your goal to eat them all
before 5 p.m.
- Double or triple the amount of vegetables called for in a recipe.
- Drink juice instead of pop, blend fruit in juice or ginger ale and slush
it for summer beverages.
- Blend berries with lemonade.
- Use orange juice as the liquid for Jell-O dessert.
- Make fruit sandwiches from sliced pineapple and lettuce instead of
lunchmeat. Use berries along
with other sliced fruits to replace jam or jelly in peanut butter sandwiches
or as the center filling
in a layer cake.
Source: Food for Health, July/August 1997