Index to more 10 Commandments
...for More Veggies & Fruits
Five a day is recommended; nine is better. Here's how to get
Resurrect the fruit bowl; throw out the plastic
fruits and sub real ones. Keep one or more bowls or baskets at hand with
washed fruits at all times. Pick them over regularly and use any in cooking that are
getting past their prime.
Serve real fruit for snacks. Small melon wedges
or balls, hulled strawberries, washed cherries, apple wedges, canned or fresh pineapple
tidbits, orange sections-- the list is endless. Provide a lightly sweet dip if that
increases the takers. Offer all kinds of chewy, sweet dried fruit.
Little boxes of raisins are an excellent treat, dried apricots or soft dried figs are
delicious and nutritious, or snack on prunes.
These are all portable, too.
Drink real fruit juice instead of sodas. Make
fruit-filled milkshakes, smoothies or batidos. Keep a variety of juices on hand in
the fridge; don't buy fruit flavor ades, fruit drinks and sodas-- they don't count!
Make Spiced Tea, Lady Bird's Spiced Tea, Orange-Mint Iced Tea or Honey Tea Cooler for those hot summer
days when you gotta have a cold drink.
Make more fruit-filled desserts. Pies,
sherbets, cobblers, strawberry shortcake, real fruit tarts. Serve Cheese-Filled Pears. Smother
ice cream or yogurt with canned or fresh fruit, make a banana split or a Miami Sundae. If you buy
fruit desserts ready-made, be sure they have real fruit in them. Many don't.
Never eat a burger without adding tomato, lettuce,
even onion if you like it. Same for any meat or cheese sandwich. Serve Coney Islands instead of plain
hot hogs. Hide veggies in Chicken
Cook dishes with small pieces of meat and lots of
veggies. Examples: stews, soups, stir fries, chili. Make casseroles with added
veggies. Add cooked ones to canned soups, baked beans. Serve small side dishes
unexpectedly, such as Fried Green
Tomatoes, Frazzled Onions
or canned stewed tomatoes with your breakfast eggs. Try a quick and easy Cheese Frittata in the morning,
or Greek Salad Roll-Ups.
Prepare dishes with hidden veggies; see Sicilian-Style Spaghetti Sauce for
instance. Meat loaf can hide ground ones. So can lasagna. Muffins can be
made with shredded carrot or zucchini. Get out the blender or food processor and be
Fix lots of favorites with extra veggies. Pizza
with green pepper rings, mushrooms, olives, chopped sautéed onion, any kind of roasted
vegetable. Pancakes or quick breads with fruit; try Blueberry Rolls, Confetti Double-Corn Muffins, Apple-Soufflé Pancakes.
Potato salad with added veggies, such as Salad
Olivier, or Creamy
Potato Salad Plus. Make Chicken Fricassee or Smothered Pork Chops.
Ketchup, tomato sauce and paste and chili sauce are all vegetable too.
Serve vegetable snacks. Try Fast Crispy Oven Fries, Zucchini Sticks, Carrots with Dill Pesto. Try
crisp veggie sticks or crudities with dip; Avocado Salsa, Capered Mayonnaise, Low-Fat Dip. Let the kids get
involved in preparing their own; try Yellow
Squash Pennies and Zucchini
Educate yourself and your family. Clip out
articles or print short pieces out from the web and post on the refrigerator with a
magnet-- as a reminder to everyone. Visit the Center for Disease Prevention's page:
Five a Day. Once
you've got that one under control, your assignment is nine a day. Your reward, if
you choose to accept? Better health!