THE POSITIVE POWER OF FRUITS AND VEGETABLES
Beyond the known heart disease fighting characteristics of fruits and vegetables, the American Cancer Institute is so convinced about the cancer fighting abilities of fruit and vegetables, that they are considering recommending that all Americans consume 9 to 11 servings of fruit and vegetables each day!!! How in the world could I do that??? Here are some ideas for you:
Cooking and meal planning tips…
- Add shredded or chopped carrot to spaghetti sauce.
- Add plenty of chopped green and red pepper to spaghetti sauce.
- Buy romaine, spinach or dark leaf lettuce instead of iceberg lettuce.
- Add many more vegetables to tossed salad than what your mother did.
- Make a veggie salad using no lettuce, just chopped vegetables. Experiment with tomatoes, cucumbers, carrots, green & red pepper, celery, etc. etc.
- Serve baked sweet potatoes instead of regular potatoes once per week.
- Bake or microwave winter squash like butternut, buttercup, acorn, etc.
- Serve spinach once per week.
- Make “Carrot-raisin” salad frequently, using yogurt or fat-free mayonnaise.
- Use salsa liberally in cooking and snacking, as it adds much fat free flavor while boosting your lycopene intake.
- Don’t wait for holidays to make up a fresh vegetable and dip platter. Make it a weekly tradition to whip up a “veggie” bowl for the frig, and just use a favorite low fat or fat free salad dressing as a dip.
- Shred cabbage and carrots up frequently for slaw, stir-fry and soup.
- Try claiming one night of every week as “stir-fry” night. This is a great way to consume a larger than normal intake of vegetables.
- When making dinner, steam a very large batch of broccoli, cauliflower and carrots to provide for “planned-overs” for tomorrow’s lunch.
- Add wheat germ to yogurt or cold or hot cereal.
- Try tofu or soymilk for your cancer fighting “genisteain”. Edensoy ™ Vanilla Extra Soymilk is ver good. Use it instead of water to cook oatmeal in, use with cereal, or to make blenderized drinks with frozen fruits.
- Eat beans (like pinto, kidney, garbanzo, lima or black beans) 4 times per week!
DESSERTS that do the body good…
- Make carrot cake and carrot muffins Be sure to use low fat recipes, or smart substitutions. For instance substituting applesauce for the oil in carrot cake.
- Use lots of fresh or canned pumpkin by making pumpkin bread, muffins, bars, cookies, pie and even pudding.
- Create “Fruit Explosions” – Cubed melons, strawberries, pineapple, apple, etc. in a bowl.
- Snack on frozen, unthawed fruit like strawberries, raspberries, blueberries and cherries.
- Snack on dried fruit especially dried apricots and peaches.
- Make apple, peach or blueberry cobblers or crisps, using reduced fat recipes.
- Serve angel food cake that’s mounded with strawberries.
- Bake with whole-wheat flours or other whole grains.