More than 90 percent of Americans consume fewer fruits and vegetables than the daily amount recommended by the Dietary Guidelines for Americans, which ranges from 2 to 6 ½ cups. Research has shown that eating more fruits and vegetables every day may help prevent many chronic diseases.
Looking for ways to add more fruits and vegetables to your daily menu? Here's some recipes from Fruits & Veggies — More Matters, a national public health campaign to encourage Americans to eat more fruits and vegetables, to help you reach your goal:
Tropical Sunrise Parfait
This taste from the tropics will put a splash of sunshine in your morning.
Preparation Time: 15 minutes
2 cups canned pineapple tidbits or chunks in 100% fruit juice, drained
1 cup (1/2 pint) raspberries (fresh or frozen)
1 cup low-fat vanilla yogurt
1 medium banana, sliced
⅓ cup dates, chopped
¼ cup whole almonds, toasted and chopped
Instructions: Heat oven to 300°. Put almonds on a non-stick baking pan. Place in oven for 5-6 minutes, shake pan several times during toasting. Remove from oven, cool and coarsely chop. While almonds are toasting, layer the pineapple, raspberries, yogurt, banana, and dates in parfait glasses. Sprinkle the almonds on top and serve.
1 Cup of Fruit per Serving
Fruit and/or Veggie Colors: White, Yellow, Red
Nutrition Information per Serving: calories: 238, total fat: 5.7g, saturated fat: 0.9g, % calories from fat: 20%, % calories from saturated fat: 3%, protein: 6g, carbohydrates: 46g, cholesterol: 3mg, dietary fiber: 6g, sodium: 42mg
Each serving provides: An excellent source of vitamin C and fiber, and a good source of calcium and potassium.
Recipe courtesy of Produce for Better Health Foundation (PBH).
Bookworm Apple Bark
Grab your books and this crunchy, sweet breakfast treat as you dash off to school.
Preparation Time: 10 minutes
1 Granny Smith Apple
1 tablespoon peanut butter
2 ½ tablespoons golden or black raisins
1 ½ tablespoons dried sweetened cranberries
1 small bunch of fresh chives or fresh parsley (optional plate garnish)
Cut apple into four quarters, starting at the stem. Remove the core by cutting away to leave a flat surface on the apple quarter. Be careful not to cut too much of the edible portion of the apple away. Drop and slightly spread the peanut butter on apple quarters. Mix together the raisins and dried cranberries then sprinkle on peanut butter. Cut chives into one inch pieces and garnish.
1 Cup of Fruit per Serving
Fruit and/or Veggie Colors: Purple, Green, Red
Nutrition Information per Serving: calories: 272, total fat: 8.1g, saturated fat: 1.5g, % calories from fat: 25%, % calories from saturated fat: 5%, protein: 5g, carbohydrates: 50g, cholesterol: 0mg, dietary fiber: 6g, sodium: 79mg
Each serving provides: An excellent source of fiber and a good source of vitamin C.
Recipe was developed for Produce for Better Health Foundation (PBH) by Chef Mark Goodwin, CEC, CNC.
All PBH endorsed recipes meet nutrition standards that maintain fruits and vegetables as healthy foods.