Put those fresh in season fruits and vegetables to use this summer. Below are 10 ways to boost your produce intake this summer!
- Stuff an omelet with vegetables. Turn any omelet into a hearty meal with broccoli, squash, carrots, peppers, tomatoes or onions with low-fat sharp cheddar cheese.
- “Sandwich” in fruits and vegetables. Add pizzazz to sandwiches with sliced pineapple, apple, peppers, cucumber and tomato as fillings.
- Wake up to fruit. Make a habit of adding fruit to your morning oatmeal, ready-to-eat cereal, yogurt or toaster waffle.
- Add grated, shredded or chopped vegetables such as zucchini, spinach and carrots to lasagna, meat loaf, mashed
potatoes, pasta sauce and rice dishes. - Make fruit your dessert: Slice a banana lengthwise and top with a scoop of low-fat
frozen yogurt. Sprinkle with a tablespoon of chopped nuts. Or freeze some grapes for a quick evening snack. - Grill colorful vegetable kabobs packed with tomatoes, green and red peppers, mushrooms and onions.
- Keep cut vegetables handy for mid-afternoon snacks, side dishes, lunch box additions or a quick nibble while waiting for dinner. Ready-to-eat favorites: red, green or yellow peppers, broccoli or cauliflower florets,
carrots, celery sticks, cucumbers, snap peas or whole radishes. - Make a veggie wrap with roasted vegetables and low-fat cheese rolled in a whole-wheat tortilla.
- Place colorful fruit where everyone can easily grab something for a snack-on-the run.
Keep a bowl of fresh, just ripe whole fruit in the center of your kitchen or dining table. - Variety abounds when using vegetables as pizza topping. Try broccoli, spinach, green peppers,
tomatoes, mushrooms and zucchini.
Kelly Devine Rickert MS RDN LDN
Moraine Valley Wellness Coordinator
