Fruits and Vegetables…More Matters!

August 31, 2017 | Uncategorized

By Christine Bauer MDI RD Intern

With fall fast approaching, choose frozen or canned fruits and vegetables when fresh might not be available. Try adding vegetables to your breakfast by making smoothies and savory oatmeal. Also keep fruits and vegetables on-hand for healthy snacking options.  Increasing fruit and vegetable consumption is a good step towards living a healthier lifestyle.  Here are a few ways to increase your vegetable and fruit consumptions, using smoothies, breakfast oatmeal with vegetables and other simple recipes.

 

Add vegetables to breakfast!

Oatmeal and overnight oats recipes:

Spinach and Roasted Veggie Oatmeal

 

Clean-Eating Savory Oatmeal

Vegan Carrot Cake Overnight Oats

 

Smoothies / Frozen Smoothie Pops

Make these recipes as is for a smoothie, or place in a paper cup and freeze with a Popsicle stick to make frozen smoothie pops.

Very Orange Smoothie Without Oranges

Pumpkin Smoothie

 

Other recipes to add vegetables to:

Mashed Potatoes with Cauliflower2

1 pound baking potatoes, peeled and cubed

1 teaspoon salt

½ cup cauliflower puree

2 tablespoons trans-fat-free soft tub margarine spread

½ cup low-fat buttermilk

 

Put potatoes and salt in a large pot and add enough water to cover the potatoes by about three inches. Bring to a boil over high heat, then reduce the heat and simmer until the potatoes are fork tender, about 15-20 minutes. Drain well in a colander.

Set a potato ricer over the pot and pass the potatoes through in batches, or return potatoes to the pot and mash with a potato masher. Add the cauliflower puree, margarine, and buttermilk, and beat with a large spoon until the potatoes are smooth and creamy.

Macaroni and Cheese with Cauliflower2

1 ½ cups elbow macaroni

1 Tablespoon olive oil

1 Tablespoon all-purpose-flour

½ cup skim milk

½ cup butternut squash or cauliflower puree

1 ½ cups shredded reduced-fat cheddar cheese (about 8 ounces)

4 ounces (about ¼ cup) reduced or non-fat cream cheese

½ teaspoon salt

1/8 teaspoon paprika

1/8 teaspoon pepper

 

Bring a large pot of salted water to a boil, add the macaroni, cook according to package directions until al dente. Drain in a colander.

While the macaroni is cooking, coat a large saucepan with cooking spray and heat over medium heat. Add the oil, then the flour, and cook, stirring constantly, until the mixture resembles a thick paste but has not browned, about 1-2 minutes.

Add the milk and cook, stirring every now and then, until the mixture begins to thicken, 3-4 minutes. Add the vegetable puree, cheddar, cream cheese, and seasonings, and stir until the cheese is melted and the sauce is smooth. Stir in the macaroni, and serve warm.

Tuna Salad2

2 (6 ounce) cans light tuna packed in water

½ cup cauliflower puree

¼ cup reduced-fat mayonnaise

2 stalk celery, finely chopped or grated (about ¾ cup)

¼ teaspoon chili powder, or to taste

¼ teaspoon sweet paprika

¼ teaspoon garlic powder

½ teaspoon salt, or to taste

1/8 teaspoon pepper

 

Drain the tuna well, then put it into a large bowl and break it up with a fork.

Fold in the cauliflower puree and mayonnaise. Then stir in the celery and seasonings.

Brussels Sprouts1

10-12 ounces Brussels sprouts, washed and bottoms trimmed, cut in half

1 ½ Tablespoons unsalted butter

½ teaspoon sugar

Salt and pepper, to taste

 

In a large saucepan, bring ½ cup of water to a boil. Add the Brussels sprouts and cook for 8 minutes.

Drain the sprouts and return to the saucepan. Add the butter and sugar and sauté over high heat for 5 minutes, or until browned. Season, transfer to a serving dish serve immediately.

 

 

References

  1. Jones, Catherine and Hudson, Rose A. (2009). Eating for Pregnancy: The Essential Nutrition Guide and Cookbook for Today’s Mothers-to-be. Cambridge, MA: Da Capo Press.
  2. Seinfeld, Jessica (2007). Deceptively Delicious: Simple Secrets to Get Your Kids Eating Good Food. New York: Melcher Media, Charles Melcher.