It's essential to get a colorful variety of fruits and vegetables into your diet every day! Why? Because colorful fruits and vegetables provide the wide range of vitamins, minerals, fiber and phytochemicals your body uses to stay healthy and energetic, help maintain a healthy weight, protect against the effects of aging, and reduce the risk of cancer and heart disease. Low-fat diets rich in fruits and vegetables and low in saturated fat and cholesterol may reduce the risk of heart disease and some types of cancer, diseases associated with many factors. Here are some recipes to make eating more veggies and fruits easy, tasteful and healthful!
1 medium Italian eggplant, cut into 1/2 inch slices
1 tablespoon salt
1 1/2 tablespoons olive oil2 cloves garlic, crushed
3 tablespoons finely minced fresh basil
8 (1/2 inch) slices, crusty bread
4 ripe, medium tomatoes
Fresh ground black pepper
1/2 cup crumbled Feta cheese (optional)
1 pound pinto beans, sorted, washed and soaked in water for 12 hours or overnight
3 cloves garlic, peeled and crushed
1 large onion, peeled and chopped
1 1/2 teaspoons cumin seed
1 teaspoon red pepper flakes
1/4 cup chopped cilantro
2 teaspoons liquid smoke flavoring
4 cups finely chopped frozen kale, collards or mustard greens, cooked
2 tablespoons olive oil
1 teaspoon salt
1 to 1 1/2 tablespoons cider vinegar
Pepper, to taste
2 cups diced fresh tomato
1/2 cup low-fat yogurt
1 tablespoon olive oil
1 teaspoon coarsely ground pepper
2 teaspoons hot curry powder
1 1/2 pounds button mushrooms, coarsely chopped
1 medium onion, peeled and finely chopped
4 cloves garlic, peeled
2 teaspoons dried leaf oregano, crushed
2 tablespoons Balsamic vinegar
1/3 cup finely chopped parsley
Salt and pepper, to taste (optional)
1 loaf or 16 1/2-inch thick slices of Italian or French bread
Extra virgin olive oil (optional)
Include GREEN in your low-fat diet to help maintain: Vision health, lower risk of some cancers, strong bones and teeth. Green vegetables contain varying amounts of phytochemicals such as lutein and indoles, which interest researchers because of their potential antioxidant, health promoting benefits. Go green every day with a variety of fruits and vegetables like these: Avocados, Green Apples, Green Grapes, Honeydew, Kiwifruit, Limes, Green Pears, Artichokes, Arugula, Asparagus, Broccoli, Broccoli Rabe, Brussels Sprouts, Chinese Cabbage, Snow Peas, Sugar Snap Peas, Green Beans, Green Cabbage, Celery, Chayote Squash, Cucumbers, Endive, Leafy Greens, Leeks, Lettuce, Green Onion, Okra, Peas, Green Pepper, Snow Peas, Spinach, Sugar Snap Peas, Zucchini.
Including WHITE in your low-fat diet helps maintain: Heart health, Cholesterol levels that are already healthy and lowered risk of some cancers. Low-fat diets rich in fruits and vegetables and low in saturated fat, and cholesterol may reduce the risk of heart disease and some types of cancer, diseases associated with many factors. White, tan and brown fruits and vegetables contain varying amounts of phytochemicals of interest to scientists. These include allicin, found in garlic and the onion family. Get all the health benefits of white by including a variety of foods such as: Bananas, Dates, White Nectarines, White Peaches, Brown Pears, Cauliflower, Garlic, Ginger, Jicama, Mushrooms, Onions, Parsnips, White Potatoes, Shallots, Turnips.
Including YELLOW/ORANGE in your low-fat diet helps maintain: A lower risk of some cancers, a healthy heart, vision health and a healthy immune system. Low-fat diets rich in fruits and vegetables and low in saturated fat and cholesterol may reduce the risk of heart disease and some types of cancer, diseases associated with many factors.
Yellow/orange fruits and vegetables contain varying amounts of antioxidants such as vitamin C as well as carotenoids and bioflavonoids, two classes of phytochemicals that scientists are studying for their health-promoting potential. Every day, include a variety of yellow/orange foods like these: Yellow Apples, Apricots, Cantaloupe, Yellow Figs, Grapefruit, Golden Kiwifruit, Lemons, Mangoes, Nectarines, Oranges, Papayas, Peaches, Yellow Pears, Persimmons, Pineapples, Tangerines, Yellow Watermelon, Yellow Beets Butternut Squash, Carrots, Yellow Peppers, Yellow Potatoes, Pumpkin, Rutabagas, Yellow Summer Squash, Sweet Corn, Sweet Potatoes, Yellow Tomatoes Squash.
Include RED in your low-fat diet to help maintain: A healthy heart, memory function, a lower risk of some cancers, urinary tract health. Specific phytochemicals in the red group that are being studied for their health-promoting properties include lycopene and anthocyanins. Get a variety of red every day by eating fruits and vegetables such as: Red Apples, Blood Oranges, Cherries, Cranberries, Red Grapes, Pink/Red Grapefruit, Red Pears, Pomegranates, Raspberries, Strawberries, Watermelon, Beets, Red Cabbage, Red Peppers, Radishes, Radicchio, Red Onions, Red Potatoes, Rhubarb, Tomatoes.
To help children learn eat more fruits and vegetables, the Five a Day program has developed a coloring book kit for children along with Dole Food Company and Crayola. Theres a Rainbow on My Plate will be introduced to 12,000 elementary school programs and 3,000 supermarkets across the country. The kit features a coloring book with cartoon characters depicting each of the five fruit and vegetable food color groups, a set of crayola crayons and graduation certificate.
For more info on The Five a Day The Color Way program or Theres a Rainbow in My Plate educational program for children, please visit the Produce for Better Health Foundations website at www. 5Aday.com or call 302-235-ADAY (2329). To learn more about produce, please visit www.aboutproduce.com.