Do you want to know how to eat more fruits and veggies on you diet?
Three fan ways to eat more fruits and Veggies would make major changes to your diet . A diet rich in fruits and vegetables has been scientifically proven to provide numerous health benefits, such as reducing your risk of several chronic diseases and keeping your body healthy.
However, making major changes to your diet can sometimes seem very overwhelming.
Instead of making big changes, it may be better to start with a few smaller ones. And it’s likely more manageable to start with just one thing, rather than all of them at once.
If you’ve been to see a doctor lately, you may have heard to “Eat more fruits and vegetables.” The latest U.S. government dietary guidelines encourage Americans to include vegetables and whole fruits in their diets. So, if you hear a recommendation like this, you’re in good company. Whether eating more plants is part of a recent goal or whether you’ve been eating more plants and are looking to shake up your routine, here are 3 fun ways to add more fruits and vegetables to your diet.
1. Kebabs
Make a fruit or vegetable kebab, or add more fruits and vegetables to your favorite kebab recipes.
Add vegetables or even more robust fruit, such as pineapple, apple, firm banana pieces to kebab, whether you’re grilling or baking, or making a raw produce kebab.
For fruit kebabs, choose your favorite fruits that are large enough to skewer. Fun choices include whole strawberries, grapes in a variety of colors, sliced star fruit, banana slices, and other favorites. Consider the texture of the fruit and who will be doing the skewering.
This can be a fun, collaborative activity that spans generations. However, a kebab stick can be a sharp object, so use your best judgement and consider safety first.Younger kids and anyone who’s unlikely to use a bamboo stick safely can design fruit shapes instead.
2. No Colander, Mash-able Cauliflower
Use a pot large enough to accommodate a whole head of cauliflower. Rinse the cauliflower. Add an inch or two of water to the bottom of the pot. Stand the cauliflower up on its stem. Cover. Boil the water. Allow to simmer until the cauliflower is tender.
Allow to cool to a safe temperature.
Decide how to pulverize the cauliflower. For a workout, try a hand masher or fork. Always use proper form and caution when completing any workout. This may be the more fun way.
For a machine-driven solution, add the cauliflower to a small kitchen appliance (such as a Ninja® blender/processor, NutriBullet®, blender, or other food processor). Consider adding a dash of olive oil, or a peeled and pitted ripe avocado. For an extra kick, the cauliflower stem can be added, and provides an interesting flavor.
Mash/pulverize the cauliflower until creamy. Serve warm.
3. Soups
Vegetable soups of all types are both classic and can be a chance to innovate. Consider adding your favorite whole food protein source, whether that’s a legume, beans, meat, or chicken.
If made-from-scratch soups aren’t your forte, or you just don’t have time to cut and slice vegetables, adding frozen vegetables, canned vegetables, and a can or two of tomato paste to a bunch of water may be a quick, easy way to have a produce-rich meal or snack.
Here’s a quick example. Add half a bag of pre-cut frozen okra. Add the contents of a can of black beans, a can of red beans, and a can off tomato paste to a decent size pot where there are multiple inches to spare between the contents and the rim. Add enough water to cover the vegetables. Add spices to taste. Since canned beans often have sodium, if one of your goals is to reduce sodium intact, consider a different protein source or pre-cook some beans.
Simmer until the soup is hot. Use a timer to keep track of how long the soup has been simmering. Check it in half an hour. In half an hour the soup should be hot, and you’ll be ready to turn off the heat. Soup is wet, so you may want to consider some oven mitts made of a waterproof, silicon material that is easily washable.
Allow the soup to cool to a safe temperature. Consider making a fruit kebab for dessert while the soup cools.
Enjoy!
U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015 – 2020 Dietary Guidelines for Americans. 8th Edition. December 2015. Available at http://health.gov/dietaryguidelines/2015/guidelines/.