How to Add More Fresh
Fruits and Vegetables to Your Plate
Eating more fruits and vegetables may help reduce the risk of chronic diseases including cardiovascular disease, high blood pressure, and some cancers. Here are some ideas of how to add fruits and vegetables to your plate.
- Add blueberries to oatmeal, which cooks in one or two minutes, to start your day. This breakfast keeps hunger away for a longer time. It is rich in fiber and nutrients.
- Chop and sauté in olive oil fresh vegetables such as onion, tomato, carrot, broccoli, bell pepper, and add to leftover brown rice. On the warm rice and vegetables pour a mix of fresh olive oil, vinegar, fresh smashed garlic cloves, and oregano, cilantro, and salt. Try lemon juice in place of vinegar. Use frozen or canned when fresh vegetables are not available.
- Add fresh, thinly cut red cabbage and your favorite cut up fruit such as mandarin orange, or pineapple, to leftover pasta. Add a mix of mayonnaise with mustard, and a little lemon juice, or make up your favorite vinaigrette.
- Sauté some onions and add cooked potatoes cut up in small pieces. Combine with two beaten eggs and season with salt for an omelet.
- Spinach or any dark green lettuce such as romaine, arugula, or Boston mixed with hard-boiled egg, light cheese, and/or lean ham or tuna fish make a great salad. Add croutons or a slice of whole wheat bread for a complete meal.
- Cook in olive oil red onions, artichoke hearts, tomatoes, and capers. Add to cooked pasta. Pour a mix of olive oil with fresh or dried parsley, oregano, thyme, salt and pepper to taste, over pasta mixture.
- Make a wrap using whole grain corn tortilla with shredded cabbage. Spread with honey mustard salad dressing.
- Avocado sandwich: mash a slice of avocado, add a little salt and spread over whole grain bread. Add lettuce and tomato. Bean sprouts can be added for a crunchy taste.
Source: MyPlate Foods to Increase: Fruits and Vegetables http://edis.ifas.ufl.edu/fy1348
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