Are you getting enough fruit and vegetables in your daily diet? How about the rest of your family? September is the perfect month to take a good look at what we’re putting on our plates and think about making a few simple changes for lifelong health.
Fruit & Veggies—More Matters® is a nationwide health initiative aimed at helping families and individuals eat more fresh produce for optimal nutrition and wellness. Not only are fruit and vegetables loaded with vitamins and minerals, but most are naturally low in sugar and calories, chock full of fiber, and provide endless possibilities for nutritious meals and snacks! Here are two of our favorite recipes to help you get started:
⅓ small cucumber
2 ribs celery
1 cup trimmed kale
1 cup baby spinach
3 sprigs parsley
Juice from 1 lemon wedge
¼ Granny Smith apple
Directions: Place all ingredients in a blender or juicer. Blend until smooth; pour and enjoy!
Rise and Shine Fruit & Nut Parfait
¼ cup fresh strawberries, sliced
¼ cup fresh blueberries
1 Granny Smith apple with skin, cored and chopped
1 tsp. ground cinnamon
¼ cup raw almonds,* chopped
½ cup plain Greek yogurt
2 mint leaves
Directions: In a medium mixing bowl, gently fold fruit, nuts, and cinnamon into yogurt. Transfer to an individual serving dish; garnish with mint leaves and serve.
*All nuts should be soaked overnight.
Simple End-of-Summer Veggie Soup
2 tbsp. coconut oil
2 cups chopped onion
5 garlic cloves, minced
2 ribs celery, chopped
1 cup chopped green beans
½ cup sliced carrots
1 zucchini, halved lengthwise and sliced
5 fresh basil leaves
1 tsp. dried oregano
1 tsp. dried rosemary
4 cups vegetable broth
4 cups purified water
One 15-ounce can light kidney beans, drained
Two 16-ounce cans chopped tomatoes
2 cups shredded green cabbage
1 tsp. salt
1 tsp. freshly ground black pepper
Directions: Heat oil in a large stockpot over medium-high heat. Add onion and garlic; sauté 2 minutes. Stir in celery, vegetables, and herbs. Add broth, water, beans, and tomatoes; bring to a boil. Reduce heat and simmer 30 minutes. Add cabbage, salt, and pepper; cook 5 minutes (or until cabbage is wilted). Serve hot.