Are You Eating Your Fruits and Vegetables?
Written by: Dr. Marcia Whalen
The holidays are here and healthy eating can be a huge challenge. We all know that getting several servings of fruits and vegetables a day is not easy. Here are a few tips that I found in a recent article from US News that you can use as you are preparing your holiday menus to help you and your family get some extra nutrients without even knowing it!
#1 Bake them into muffins, breads, and pies. Carrot cake, zucchini bread, banana muffins and even pumpkin pie can be healthy. Additionally, you can use applesauce instead of sugar, butter and oil in many recipes. Click here for a Health Zucchini Bread Recipe
#2 Use them in sauces, chili, soups, and casseroles. Grating and sautéing vegetables such as zucchini, squash, carrots or corn and then putting them into a food processor until smooth can be a great way to create a nutritious sauce or soup. Try adding extra vegetables to your favorite chili or casserole dishes. Squash Soup Recipe
#3 Drink them. Naked juice, low-sodium V8, and homemade smoothies can easily give you a few servings toward your daily goal. You can even hide veggies such as carrots without really changing the flavor of a smoothie. Banana Berry Smoothie Recipe
#4 Dip them. Dipping your vegetables into low-fat dips can help you get several servings while being satisfied. Using low-fat ingredients such as fat-free plain yogurt or light sour cream will help lighten up a favorite Spinach and Artichoke Dip. Try several different vegetables with plain or flavored hummus, you will love it!
#5 Make fruit for dessert. Angel food cake with strawberries, raspberries, and bananas is decadent and healthy! Dark chocolate fondue with apple or pear wedges is a sure crowd pleaser as well.
Don’t be afraid to experiment a little. Sautéing with a little olive oil and garlic, grilling and roasting are great options for a quick side dish. Remember, eating healthy is the key to disease prevention and should be your goal even during the holidays!
