By Betty L. Chesnut
Discover the many benefits of adding vegetables and fruits to your meals. They are low in fat and calories, while providing fiber and other key nutrients. Seniors should eat at least 3 1/2 cups a day, younger folks need more. Explore these creative ways to add healthy foods to your table from the U. S. Department of Agriculture’s ChooseMyPlate.gov.
Fire up the grill Use the grill to cook vegetables and fruits. Try grilling mushrooms, carrots, zucchini, eggplant, peppers, or potatoes. Brush with oil to keep them from drying out. Grilled fruits like peaches, pineapple, or mangos add great flavor to a cookout.
Expand the flavor of your casseroles Mix vegetables such as sautéed onions, mushrooms, peas, pinto beans, or tomatoes into your favorite dish for extra flavor.
Planning something Italian? Add extra vegetables to your pasta dish. Slip some peppers, spinach, red beans, onions, mushrooms, grated carrot or squash, or cherry tomatoes into your traditional tomato sauce. Vegetables provide texture and low-calorie bulk that satisfies.
Get creative with your salad Toss in shredded carrots, strawberries, blueberries, kiwi fruit, orange or tangerine segments, spinach, watercress, beet slices, broccoli, cauliflower, or sweet peas for a flavorful, fun salad.
Salad bars aren’t just for salads Try eating sliced fruit from the salad bar as your dessert when dining out. This will help you avoid high-calorie baked desserts.
Get in on the stir-frying fun Try something new. Stir-fry your veggies—like broccoli, carrots, sugar snap peas, mushrooms, or green beans—for a quick and easy addition to any meal.
Add them to your sandwiches Whether it is a sandwich or wrap, vegetables make great additions to both. Try sliced tomatoes, romaine lettuce, avocado, or cucumber on your everyday sandwich or wrap for extra flavor. Grilled or sautéed eggplant or zucchini slices are other options. Add sliced bananas, apples, or pears to peanut butter sandwiches.
Be creative with your baked goods Add apples, bananas, blueberries, or pears to your favorite muffin recipe for a treat.
Make a tasty fruit smoothie For dessert, blend strawberries, blueberries, or raspberries with frozen ripe banana slices and 100% fruit juice, yogurt or milk for a delicious fruit smoothie.
Liven up an omelet Boost the color and flavor of your morning omelet with vegetables. Simply chop, sauté, and add them to the egg as it cooks. Try combining different vegetables, such as mushrooms, spinach, onions, or bell peppers.
Betty Chesnut is an Eat Smart New York Resource Educator with Cornell Cooperative Extension of Suffolk County’s Family Health and Wellness Program. She can be reached at blc4@cornell.edu.