Fruits & Vegetables: No Excuses, Eat More (cont.)
Buy frozen (or canned) fruits and vegetables. They're often less expensive than fresh produce - and they're available year round.
Find stores that have great prices on fresh or frozen produce. Some stores offer better prices than others. It could be your local farmer's market, or a specialty chain like Trader Joe's. Spend a little time researching this, and you'll know where to get the best deals on fresh and frozen produce, dried fruit, and 100% juice.
Buy a little fresh produce at a time. Don't waste money throwing out spoiled fruits and vegetables. Be sure to choose items that you really want to eat.
Fruit and Vegetable Recipes
Here are three simple recipes using fruits and vegetables to add to your repertoire.
Black Bean Vegetable Stir Fry
16-ounce bag frozen Oriental Style vegetables
Yield: 4 servings
Per serving (with almond garnish): 89 calories, 4 g protein, 16.5 g carbohydrate, 1.7 g fat, .2 g saturated fat, 0.7 g monounsaturated fat, 0.6 g polyunsaturated fat, 0 mg cholesterol, 6.4 g fiber, 136 mg sodium. Calories from fat: 16%.
Spinach Egg White Omelet
Canola cooking spray
Yield: 1 serving
Per serving: 225 calories, 24 g protein, 12 g carbohydrate, 10 g fat, 6 g saturated fat, 2.7 g monounsaturated fat, 0.5 g polyunsaturated fat, 30 mg cholesterol, 5.3 g fiber, 497 mg sodium. Calories from fat: 39%.
Mixed Berry Cobbler
This recipe can be made in individual portions in the microwave, or can be baked in the oven.
4 cups frozen unsweetened mixed berries (or use 2 cups frozen blueberries and 2 cups frozen raspberries)
Yield: 4 servings
Per serving: 209 calories, 3 g protein, 38 g carbohydrate, 5 g fat, 2 g saturated fat, 1 g polyunsaturated fat, 1.6 g monounsaturated fat, 0 mg cholesterol, 5 g fiber, 220 mg sodium. Calories from fat: 21%.
Published May 18, 2007.
Recipes provided by Elaine Magee; © 2007 Elaine Magee
SOURCES: Casagrande S.S. American Journal of Preventive Medicine, April 2007; vol 32: pp 257-263. Morbidity and Mortality Weekly Report, March 16, 2007; vol 56; pp 213-217. Annual Meeting of the American Association for Cancer Research, Los Angeles, April 14-18, 2007. Kristi Thaete, MS, RD, clinical dietitian, Overland Park Regional Medical Center, Kansas. Elizabeth Pivonka, PhD, RD, president and chief executive officer, Produce for Better Health Foundation, Wilmington, Del.
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