September marks National Fruits and Veggies Month, a perfect opportunity to celebrate the vibrant world of fruits and vegetables and to recommit to making them a central part of our daily diets.
The Have a Plant Movement brings us this month-long celebration not only highlighting the importance of consuming a diverse array of produce for optimal health but also serving as a reminder of the simple and enjoyable ways we can incorporate more fruits and vegetables into our meals.
Fruits and vegetables are nutritional powerhouses, offering a wealth of vitamins, minerals, antioxidants and fiber. These nutrients play a crucial role in supporting our immune system, reducing the risk of chronic diseases, and promoting overall well-being.
Despite their benefits, many people struggle to meet the recommended daily intake of fruits and vegetables. To help you embrace this month with gusto, here are a few easy and creative ways to increase your produce consumption:
Start with smoothies: Smoothies are a fantastic and versatile way to boost your fruit and vegetable intake. Blend a handful of spinach or kale with your favorite fruits like berries, bananas and mangoes. Add a splash of almond milk or yogurt for creaminess and a scoop of protein powder for an extra nutritional boost. Smoothies are not only delicious but also a great way to sneak in vegetables like frozen cauliflower rice without sacrificing flavor.
Snack on veggies: Transform your snack routine by swapping out less healthy options for fresh vegetables. Carrot sticks, cucumber slices, bell pepper strips and cherry tomatoes paired with a tasty hummus or Greek yogurt dip make for a crunchy and satisfying snack. Prepare these veggie sticks in advance and store them in your fridge for quick, grab-and-go snacks throughout the week.
Fruit and veggie popsicles: Make homemade popsicles using blended fruits and vegetables. Mix strawberries with a bit of spinach or kale, or blend mango with a splash of carrot juice. Pour the mixture into popsicle molds and freeze for a refreshing and nutritious treat.
Stuffed vegetables: Stuff vegetables like bell peppers, tomatoes, or zucchini with a mixture of grains, beans, and additional veggies. This makes for a colorful and satisfying meal that highlights the produce while providing a hearty, nutritious filling.
Veggie-infused pasta sauces: Puree vegetables like carrots, zucchini, or spinach and stir them into your pasta sauce. This not only adds extra nutrients but also enhances the flavor and texture of the sauce. You can even blend in some cooked cauliflower for a creamy, low-calorie sauce base.
Fruit and veggie salsas: Create fresh salsas using fruits and vegetables. Mix diced mango or pineapple with red onions, cilantro, and lime juice for a tropical salsa. Or combine tomatoes, cucumbers, and bell peppers for a refreshing, crunchy dip.
Kristen Carli, MS, RD is owner and registered dietitian nutritionist at Camelback Nutrition & Wellness. Reach her at camelbacknutritionwellness.com/contact.
