Have a Plant: Fruits & Veggies for Better Health
 

Insider's Viewpoint: Expert Supermarket Advice: If you like that dish, you’ll LOVE this one! Kim Kirchherr, Jewel-Osco. Fruits And Veggies More Matters.org

In June this year, we were all excited to see the new MyPlate healthy plate icon unveiled to replace the food pyramid. One of the most useful messages to put us all on track for healthier, more vibrant meals … as well as menu planning … is simple to remember: fill half your plate with fruits and vegetables (at every eating occasion)!
 

Use this message as the foundation for all your meals and snacks. What’s great about this is not only will it help meet health goals (we know balanced menus rich in fruits and vegetables help reduce the risk of many chronic diseases, like heart disease and diabetes) it also aids with weight management. Did you know filling half your plate with fruits and veggies automatically slashes calories? And you didn’t have to count a thing!

 

Here’s some food for thought on classic favorites made over so that half the plate is filled with your favorites. Bonus – because you are featuring fruits and vegetables, you can keep menus interesting by using seasonal favorites. They’ll taste great, typically cost less, and beat the boredom complaints from the family because the natural sweetness of fruit, and the savory goodness of veggies will be singing to taste buds all year ’round!

 

This and That
Try these colorful additions on YOUR plate! You will be amazed at how easy it is to load up on nutrients – and how much better it tastes, too.

 
 Like That?    LOVE This!
 
Apple fritter donut    Pancakes made with natural applesauce mixed in and sprinkled with cinnamon, chopped apples and walnuts 
 
Toaster Waffles    Whole grain toaster waffle “burritos” – top toasted waffle with sliced bananas/ strawberries and roll to eat on the go 
 
Cereal with 1% or fat free milk    Cereal with 1% or fat-free milk, fresh blueberries, strawberries, or sliced peaches 
 
Greek yogurt    Reduced-fat or fat-free Greek yogurt with diced nectarine 
 
Trail mix made with low-fat granola and almonds     Trail mix made with low-fat granola, almonds, and dried cranberries 
 
Peanut butter and jelly sandwich on white bread    Peanut butter and sliced banana (or apple) on whole grain  
 
Turkey wrap with lettuce and mayo    Turkey wrap with lettuce, sliced avocado, tomato 
 
Macaroni and cheese   Kicked up mac ‘n cheese with peas and corn See Recipe
 
Chips with ranch dressing    Carrot coins, cucumber slices, and bell pepper strips with ranch dip (mix fat-free Greek yogurt with ranch dressing mix to add a dairy serving and blast the fat) 
 
Canned chicken noodle soup   Chicken noodle soup with veggies See Recipe
 
Buttered noodles   Cheesy pasta primavera See Recipe
 
Grilled chicken and mayonnaise potato salad   Grilled chicken, made-over potato salad and grilled grapes
See Recipe
 
Pie (two crusts, canned filling)    Simple homemade peach & blackberry cobbler made with frozen fruit (recipe below) 
 

Recipe

Peach & Blackberry Cobbler

Prep Time: 10 minutes

Bake Time: 30-35 minutes

Amount: 8 servings

  • 2 (10 ounce) packages organic frozen sliced peaches, thawed, drained
  • 1 (10 ounce) package frozen blackberries, thawed, drained
  • 1 cup cane sugar
  • ¼ cup whole wheat flour
  • 1 teaspoon ground cinnamon
  • 1½ cups buttermilk biscuit mix
  • 6 tablespoons organic milk
  • 1½ tablespoons butter, softened

Directions

  1. In large bowl, combine peaches, blackberries, sugar, flour and cinnamon. Transfer to a greased 8×8-inch baking dish.
  2. In small bowl, combine remaining ingredients. Drop by teaspoonfuls onto peach mixture.
  3. Bake in a preheated 400°F oven 30-35 minutes or until golden brown and bubbly.
 

Nutrition information per serving:

Serving Size:

1/8 of recipe

 

Amount Per Serving:

Calories: 280

Total Fat: 3g

Saturated Fat: 1g

Cholesterol: 5mg

Sodium: 370mg

Carbohydrates: 61g

Dietary Fiber: 5g

 
 
Kim Kirchherr, MS, RD, LDN, CDE
Dietitian
Jewel-Osco
 
 

 
 
 
 
Fruit & Vegetable Recipes
Video Center: Selection, Storage, and Preparation of Fruits & Vegetables.
 
 

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