We probably could all use a few more fruits and vegetables in our diets. Packed with fiber and nutrients, fruits and vegetables are among the most nutritious foods available. From the red- orange veggies loaded with beta carotene, to the deep leafy greens rich in iron and calcium, to the reds and purples of berries full of antioxidants, “eating the rainbow” can be powerfully protective for your health. And since fruits and vegetables are full of fiber and low in calories, they are also helpful for maintaining a healthy weight, if you happen to be watching your waistline.

Cooking ideas

We all know how to slice up a tomato for a sandwich or burger, and how to plate up a veggie tray with our favorite dip. Here are some other fun ideas for preparing fruits and veggies to pack nutrition into your day:

• Blend up your favorite fruits into a smoothie. If you have a hard time eating veggies, this is a great way to add them without even knowing they’re there!
• Slice up, season, and air fry veggies as “fries”. This can be done with zucchini, sweet potatoes, or carrots, in addition to the traditional potato fries. Serve with your favorite dipping sauce, and you may have a new family favorite on your hands.
• Add a variety of vegetables to stir fry. This is a quick weeknight meal that is packed with nutrition. To save even more time, you can buy pre-cut veggies in the produce section of most grocery stores.
• Add leftover cooked vegetables to pasta sauce. Not only does this save money, but it adds nutrition to spaghetti night!
• Make fruit kebabs as a fun snack. Kids love them, and so do grown-ups!

Shopping tips

When shopping for produce, try to buy a variety of colors for maximum nutrition. Check out the produce section of your favorite grocery store, and don’t be afraid to try something new! You may discover a new favorite for you and your family! Don’t forget, canned and frozen fruits and vegetables also count. One researcher referred to freezing as “nature’s pause button”. If you are the type of person that has a hard time finishing off fresh fruits and vegetables before they start to wilt in your refrigerator, then frozen produce may be something you want to try.

Another great option for buying fresh fruits and vegetables is to stop by the farmers market to buy directly from the grower. If you see something there that you are not familiar with, just ask! Farmers love to talk about their products and are happy to answer your questions. They probably have great tips about how to prepare and cook the produce they grow and may even have some recipe ideas! Stop by the Brevard County farmers market on Thursdays from 3-6pm at Wickham Park and check out what’s in season!

Article by: Rebecca Byerly and Elizabeth Shephard

References:

“The Pros and Cons of Frozen Foods.” Health and Nutrition Letter, Tufts University, 17 Sep. 2019, https://www.nutritionletter.tufts.edu/healthy-eating/weight-mgmt/the-pros-and-cons-of-frozen-foods/

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