Fruit and Veggies: More Matters

By: Kim Beavers Email
By: Kim Beavers Email

We talk a lot about how to include vegetables into the diet, but the first step is to purchase them.

Now I do love the farmer's market and advise checking them out as many times a week as you can! As wonderful as farmer's markets are, the supermarket is likely still to be a main source of produce.

No matter where you buy produce, here are a few suggestions to help you add more produce to your cart and your diet:

  • Build your week’s healthy menu around what looks good and how well it fits into your budget.
  • Begin with the sale flier look at what is one sale and plan a meal with those fresh fruits and vegetables. Also use your eyes! What looks good in the produce section? Use your nose; don’t be afraid to smell your produce, for example fresh ripe fruit smells more fragrant than picked before ripe fruit.
  • For example:
    • If the peppers are spectacular, plan to stuff them for Monday’s dinner and add them to a chicken caesar salad on Wednesday.
    • If the broccoli is great, pair it with baked chicken on Tuesday (use the leftover chicken for Wednesday’s caesar salad).
    • If the tomatoes are sensational, add them to pasta on Thursday and make sandwiches with deli turkey on Friday.
    • Use leftover veggies to make a stir-fry for Saturday.
  • Of course you can not forget the canned or frozen aisle! Again start with the sale flier and build your meals and pantry stock based on sale items.
  • Canned green beans are always good to have on hand. You can add them to soups, casseroles, and of course, make a side vegetables dish out of them on the fly.
  • Dried fruit is wonderful in baked goods, as a snack or in trail mix.
  • Frozen vegetables are wonderful conveniences many times you can find chopped onions or mixtures of onions and peppers for $1 in the frozen section. Those are wonderful cost effective way to begin most any meal!
  • Frozen fruit is also lovely in smoothies or desserts!

Fresh, canned or frozen be sure to build you week’s healthy menu around what is on sale and looks great in the produce aisles.

More fruits and veggies do matter in our health. Until next time: Eat well, live well.

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