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Healthy tips for busy people. Get the skinny. Start feeling better.

More Matters

More Matters

by Becca Brannan, RN - September 08, 2014

Did you know that 90% of adults and children do not eat the recommended amount of fruits and veggies each day? WOW! What are we eating… burgers, burritos and bon bons?

Why is it so hard to eat our fruits and veggies every day? There are so many wonderful choices available. September is Fruits & Veggies – More Matters® Month and a good time to get started on eating these important food groups!

Work hard this month to get your servings in each day. Try to fill half your plate with fruits and veggies at each meal and snack time. Remember there are many forms out there to try – fresh, frozen, canned, dried and 100% juice. There are so many ways to cook them. You can bake, roast, boil, steam, microwave, stir-fry, sauté, grill or stew them. The possibilities are endless. Not only are they delicious, but fruits and vegetables have many health benefits.

Fruits and veggies are nutrient dense. So, they pack a big bang for their buck. They are loaded with phytochemicals. You may have heard them called antioxidants, flavonoids, phytonutrients, catechins or carotenoids. Phytochemicals are produced by plants. They can be found in fruits, vegetables, beans, grains and other plants. It is important to eat balanced meals with lots of variety in your choices of fruits and veggies. This will ensure you get plenty of beneficial compounds in your meals.

Come back each week to see what yummy recipes we will be posting to celebrate Fruits & Veggies More Matters® Month. Check out the easy snack below!

Technicolor Vegetable Pizza

Prep time: 20 minutes
Serves: 5

Ingredients

3 cups frozen mixed vegetables with mushrooms
5 slices Italian bread (1oz slices; each about 1” thick and 5” long)
1 tablespoon olive oil
½ cup prepared pizza sauce
1 cup finely chopped tomato
½ cup very finely diced onion
1 tablespoon garlic powder
2 ½ tablespoons grated Parmesan cheese

• Preheat oven to 350° F and place oven rack in the middle-high position.
• Microwave frozen veggies, then pat dry.
• Brush all the bread slices lightly with oil and spread each with about 1 ½ tablespoons sauce.
• Combine all the veggies in a bowl. Spoon veggie mixture equally onto bread slices.
• Sprinkle with oregano, garlic powder and cheese.
• Bake about 5-7 minutes, until bread is brown on the edges and the veggies are hot.

Nutrition Info: 182 calories, 5 g total fat, 1 g saturated, 6 g protein, 29 g carbs, 5 g fiber, 339 mg sodium

Frosty Orangeliciousness

Prep time: 5 minutes
Serves: 1

½ cup fat-free vanilla ice cream
½ cup orange juice
1 orange, peeled and frozen
1 teaspoon orange zest (optional)

Place ingredients in blender and blend until desired consistency. Enjoy!

Nutrition Info: 211 calories, 0.4 g total fat, 0.1 g saturated fat, 5 g protein, 49 g carbs, 4 g fiber, 67 mg sodium

Recipes from www.fruitsandveggiesmorematters.org

Don’t forget to check out all the possibilities in your local community. We have a great Farmer’s Market in San Angelo where you can find an assortment of fruits and vegetables. They are open 3 days a week from May through October and is located at 609 South Oakes. Also check to see if your community participates in the Bountiful Baskets Food Co-op. They distribute produce baskets, organic produce baskets and artisan breads.

   

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