Have a Plant: Fruits & Veggies for Better Health

Insider's Viewpoint: Expert Supermarket Advice: Fruit & Veggie Combos for Salads or Wraps. Jennifer Shea, Supervalu. Fruits And Veggies More Matters.org

Sunny warm days are on their way and once those temps start climbing, our bodies crave fruits and vegetables more than ever. One of the most refreshing ways you can enjoy spring and summer produce is with crisp salads.

When it comes to choosing fruits and vegetables, the key is to think about a rainbow of color: green, red, yellow, orange, blue, purple, white, and more. Each color contains unique health-promoting antioxidants, vitamins and minerals – and most importantly, great flavor. Every food and every nutrient has a different role in your body… so enjoy them all.

Try mixing fruits and vegetables into the same salad and you’ll uncover a wonderful world of sweet and savory. Here are a few ideas to get you started …

Avocado & Orange
Toss thinly sliced avocado with orange or grapefruit segments. Add extra virgin olive oil, salt and pepper.

Quinoa, Tomato & Feta Salad
Combine cooked and cooled quinoa, halved cherry tomatoes, fresh basil and feta cheese. Drizzle with extra virgin olive oil and lemon juice. Serve with lemon slices.

Spinach & Strawberries
Combine rice vinegar, sugar, extra virgin olive oil, salt and pepper. Whisk well. Toss with spinach, sliced strawberries and toasted walnuts.

Mango Salad with Grilled Salmon
Combine 2 tablespoons rice vinegar, 1 tablespoon honey, 1 tablespoon grated ginger, a dash of salt and pepper and ¼ cup extra virgin olive oil. Whisk well. Toss with grilled salmon, leafy greens and diced mango.

Jicama Mango Salad
Combine diced mango, sliced jicama, shredded cabbage, chopped cilantro and diced red onion. Add salt and cayenne pepper to taste. Drizzle with extra virgin olive oil, rice vinegar and fresh lime juice. Top with slivered almonds and serve with lime slices.

Watermelon Feta Salad
Combine cubed watermelon and feta cheese. Drizzle with extra virgin olive oil and balsamic glaze. Season with freshly ground pepper. Top with fresh mint leaves.

Lettuce Wraps
Sauté chicken breasts with scallions, water chestnuts, mushrooms, garlic and ginger. Add a drizzle of sesame oil and soy sauce and toss with mandarin oranges. Spoon into radicchio leaves (or any large lettuce leaves). Roll and enjoy.

 
Jennifer Shea MS, MPH, RD
Corporate Dietitian
SUPERVALU
 
 

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