Ideas for Adding More Color to Your Meals with Fruits and Veggies
1. Make your main dish a salad of dark, leafy greens and other colorful vegetables.
2. Puree berries, apples, peaches or pears for a thick, sweet sauce on pancakes, French toast, waffles, or hot cereal.
3. Make a breakfast smoothie with nondairy milk and frozen fruit like strawberries or bananas.
4. Make a veggie wrap with a whole-wheat tortilla spread with hummus and vegetables rolled inside.
5. Top whole grain cereal with chopped fruit like apples or dried fruit.
6. Use crunchy veggies to eat with your favorite dip.
7. Make colorful vegetable kabobs with tomatoes, green and red peppers, onions, zucchini, and/or yellow squash and roast in the oven.
8. Add color to salads with baby carrots, grape tomatoes, spinach leaves or mandarin oranges.
10. Top baked potatoes with broccoli and fresh salsa.
11. Fix a pot of vegetable soup.
12. Add grated, shredded, or chopped veggies such as zucchini, spinach, and carrots to pasta sauce and rice dishes.
13. Spread nut butter on whole grain pita bread and stuff with raisins and apple slices.
14. Use vegetables, such as broccoli, spinach, green peppers, tomatoes, and/or zucchini, for pizza toppings.
What’s One Serving of Fruit or Veggie?
½ c. cut up fruit
¼ c. dried fruit
1 c. freshly squeezed fruit juice
1 medium piece of fresh fruit (e.g. apple, orange, banana, pear)
½ c. cooked vegetables
1 c. raw veggies (e.g. lettuce, spinach, celery)
½ c. fresh vegetable juice
Health Ministries Department
Raleigh Seventh-day Adventist Church
register4health@embarqmail.com
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