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When it comes to good nutrition, all forms of fruits and vegetables matter—fresh, frozen, canned, dried and 100% juice. With 200+ options and a variety of convenient packaging to make fruits and vegetables easy to store and easy to serve, there’s bound to be something to please everyone!
 
Fresh, Frozen, Canned, Dried, 100% Juice - All forms of fruits and vegetables matter
  • Most frozen and canned foods are processed within hours of harvest, so their flavor and nutritional value are preserved. 5 Facts about Canned Foods
  • Studies show that recipes prepared with canned foods had similar nutritional values to those prepared with fresh or frozen ingredients.
  • Canned foods are "cooked" prior to packaging, so they
    are recipe-ready.
  • Frozen foods also require little preparation—washing
    and slicing, for instance, is already done.

 

All forms of fruits and vegetables count toward your daily recommendation.
See Frozen Fruit & Veggie Recipes

 
 

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Canning Videos > From home canning to the canning process to sustainability, these videos will help you understand the entire canning process. See Videos

 
 
 
 

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Fruit & Veggie Info

Looking for a brighter future?  Try eating a diet rich in colorful fruits and vegetables.  The potential benefits associated with eating more fruits and vegetables stack up quickly:  Reducing your risk of certain chronic diseases is only the beginning.Whethe...   



Meal Planning

Need help planning healthy meals and snacks on your busiest days? We can help! Meal planning that includes plenty of fruits and vegetables will help save time and money. Here’s all you need to know. Healthy Meal Planning Toss the stress aside for a tossed salad or h...   



Healthy Cooking with Fruits & Vegetables

Healthy Servings—From Morning to Midnight Whether eating out, snacking on the run, or sitting down to a home-cooked meal, make fruits and veggies a staple in your day. Filled with the good stuff you need, fruits and veggies add flavor, fiber and fun! Fruit & V...   



Healthy Kids

  Give your kids some hands-on experience in the kitchen, and let the Fruit & Veggie Color Champions™ teach them about the importance of eating a colorful variety of fruits and veggies. These colorful friends guide children on fruit and vegetable exploring ...   



Healthy Fruit & Vegetable Resources

And if that’s not enough, here are links and downloads from other trustworthy health resources, including Centers for Disease Control and Prevention [CDC], the leading health authority for the Fruits & Veggies—More Matters® health initiative. Featured External ...   



About Us

About Fruits & Veggies More Matters   We can help you eat more fruits & vegetables! Fruits & Veggies--More Matters® is a health initiative focused on helping Americans increase fruit & vegetable consumption for better health.  The program is spearh...   



Recipes

Search our database of 1000+ fruit and veggie recipes. From baked apples to tangy gazpacho, fruits and veggies make every bite memorable. Find your perfect fruit or veggie entrée, side dish, soup, salad, drink or snack … and enjoy! Our Fruits & Veggies—More Matte...   



Good Ingredients

  Good ingredients make for great tasting food! Expert advice on selection and storage of fruits and vegetables makes it easy to ensure your family gets all the nutrients they need. Simply focus on eating more fruits and vegetables. Fruits and veggies provide the u...   



Healthy Cooking with Your Kids

Cooking with your kids can do more than just feed the family! It's easy to stir up some fun while teaching your kids science, math, culture and healthy eating habits. Just check out our kid-friendly recipes and cooking tips and get your kids in the kitchen!   Heal...   



Shopping for Fruits & Vegetables

The healthy choice CAN be the easy choice! By following a few simple steps, you can make shopping for fruits and vegetables a rewarding experience. But you need to show up at the grocery store … armed! Know how to read food nutrition labels, look for conve...   



Healthy Meal Planning

Let us help understand how many cups of fruits and vegetables you need and how to save time and energy by incorporating them into your healthy meal planning.   Make Your Own Healthy Plate See our featured 'healthy plates' and learn how to re-create them! We'v...   



Tips for Planning & Shopping

  Shave time off your grocery shopping! All it takes is a little preparation.   At workEating healthierEating outMeal tipsMeals on the goShoppingWays to get more     How to Read a Nutrition LabelGet Your Kids To HelpSimple Substitutions Ask Othe...   



Ask the Expert

You Ask. We Answer.Are your kids eating the right things? How do you prepare acorn squash? Our Expert will answer your questions about fruits and vegetables. Check our Frequently Asked Questions, search our Knowledge Base, or complete the Question Form below to fin...   



Fruits & Veggies—More Matters Store

We are no longer offering products for sale. But please keep perusing this website for tons of great info about fruits & veggies!  Top 10 Lists of the Week   ...   



Pressroom

Welcome Media Look to us as your go-to experts on fruits, vegetables, and good health. Then spread the word, far and wide, that fruits and veggies provide the unrivaled combination of great taste, nutrition, abundant variety and multiple product forms.   Media ...   



Why MORE Fruits & Veggies

Every step taken towards eating more fruits and veggies helps you and your family be at their best. Because eating fruits and vegetables matters in maintaining a healthy weight and may even reduce your family’s risk of many diseases, the Dietary Guidelines for Americ...   



Fruit & Vegetable Variety

Mix It Up A Little   Did you know there are over 200 varieties of fruits and vegetables? That’s over 200 different flavors and textures to enjoy! And the variety doesn’t end there. You still have color, form and the many ways to prepare fruits and v...   



Eat A Colorful Variety Every Day

Think Variety, Think Color Dazzle your kids with color! Eating fruits and veggies in a variety of colors — red, dark green, yellow, blue, purple, white and orange — not only provides eye candy for your kids but mixing things up also gives them a broad...   



Fresh, Frozen, Canned, Dried and 100% Juice:
All Forms of Fruits & Vegetables Matter!

When it comes to good nutrition, all forms of fruits and vegetables matter—fresh, frozen, canned, dried and 100% juice. With 200+ options and a variety of convenient packaging to make fruits and vegetables easy to store and easy to serve, there’s bound to be so...   



Diet & Exercise: The Role of Fruits & Vegetables

Eating more fruits and veggies matters when it comes to maintaining a healthy weight—and it may even reduce your family’s risk of many diseases. Every step towards getting more physical activity also matters in weight management and overall health. You can help...   



The Importance of Physical Activity in Healthy Weight Management

So Many Reasons to Get Going!Along with eating healthfully, physical activity is integral to weight management. Research has shown that physical activity helps you to lose weight and keep it off. Not only does it burn calories but there are numerous other advantages of a p...   



Healthy Weight Management

Whether you’re trying to lose weight or prevent weight gain, a diet rich in fruits & veggies and low in saturated fats and sugar, combined with physical activity … is the key. In fact, studies have shown that those who follow this regimen manage weight better, are le...   



Fruits & Veggies for Health

 Make fruits and veggies an everyday part of your family’s healthy diet and active lifestyle. Fruits and vegetables can be great sources of key nutrients which may play a role in reducing the risk of certain diseases. In fact, the Dietary Guidelines for American...   



Dietary Guidelines for Americans: Key Highlights

USDA Replaces MyPyramid with Healthy MyPlate Icon The U.S. Department of Agriculture (USDA) released a replacement for its current food pyramid [MyPyramid] in support of dietary recommendations from the Dietary Guidelines for Americans 2010 to fill half your plate with f...   



Key Nutrients in Fruits & Vegetables

The Dietary Guidelines for Americans calls for all Americans to eat more nutrient-rich foods. Fruits and vegetables can be great sources of the following important nutrients. Click the links to see a list of fruits & veggies that carry the label of "high"...   



MyPyramid & MyPyramid for Kids Replaced by MyPlate

   MyPyramid and the MyPyramid for Kids have been replaced by the MyPlate icon as the visual representation of the U.S. Department of Agriculture’s food guidance system. Dietary Guidelines for Americans provides the science-evidence to support the MyPlate Plan, wh...   



About Produce for Better Health Foundation

Produce for Better Health Foundation (PBH) is a non-profit 501(c)(3) consumer education foundation whose purpose is to motivate people to eat more fruits and vegetables to improve public health. The foundation is responsible for a variety of nutrition education and marketi...   



How To Get More

Including more fruits and vegetables throughout your day is easy. There are lots of ways and plenty of opportunities to eat more, because all product forms count—fresh, frozen, dried, canned and 100% juice.   Breakfast ...   



Activity Level Definitions

Less Active:  You average less than 30 minutes of physical activity a day.Moderately active: You average 30 to 60 minutes of physical activity a day.Active: You average more than 60 minutes of physical activity a day. Source: Dietary Guidelines for Americans, 2005...   



MyPlate & What is a Serving of Fruits and Vegetables?
Fill Half Your Plate

Making It Simple: The Half-Your-Plate Concept What does a serving of broccoli look like? How many baby carrots are in a cup? Even the most well-versed nutrition professionals don’t have all these measurements memorized! So let’s make it easier: fill half your plate ...   



For Boys - Fruit and Veggie Daily Intake

    Activity LevelAge Fruits(cups)Veggies(cups) BOYS Less Active 2-3 1 ...   



For Girls - Fruit and Veggie Daily Intake

    Activity LevelAge Fruits(cups)Veggies(cups) GIRLS Less Active 2-3 1 ...   



For Men - Fruit and Veggie Daily Intake

    Activity LevelAge Fruits(cups)Veggies(cups) MEN Less Active 19-50 2 ...   



For Women - Fruit and Veggie Daily Intake

    Activity LevelAge Fruits(cups)Veggies(cups) WOMEN Less Active 19-30 1 1/2...   



How Much Is A Cup of Fruits & Vegetables?

Eating the recommended amounts of fruits and veggies is easy since all product forms of fruits and vegetables MATTER: fresh, frozen, canned, dried and 100% juice.   How much is a cup? Here are some examples...   ...   



Healthy Food Substitutions

Fruits and vegetables are so versatile! They add color, flavor and texture to almost any recipe and meal. Here are some simple food substitutions that will help you incorporate more fruits and vegetables into your family’s lifestyle. Calorie SubstitutionsMeal...   



Understanding Food Labels

Make better food choices by understanding and comparing nutrition content. On packaged food, look for the Nutrition Facts Panel. For fresh fruits and vegetables, look for posted nutrition information in the produce section, or ask the produce manager if you do...   



New In Your Supermarket

New products arrive at the grocery store daily. Produce for Better Health Foundation’s produce industry members are working hard to put quick and simple-to-prepare fruit and vegetable products in your busy hands and make the healthy choice of fruits and vegetables th...   



Birds Eye Steamfresh
Frozen Vegetables

  Birds Eye Foods Steamfresh™ frozen vegetables steam perfectly right in the bag.  Vegetables go from freezer to microwave to table in just five minutes.  Birds Eye packages its flash-frozen vegetables in a special custom-designed bag.  While m...   



Foxy CauliColors

  New Foxy CauliColors add zest and flavor to side dishes and entrees with a vibrant combination of purple, orange, white and green cauliflower florets. CauliColors are healthy and delicious and are available in 9 oz. bags....   



Melissa's Microwaveable Vegetables

  In just 2-4 minutes you can create a delicious side dish. Veggies are pre-washed and come in an 8oz. microwaveable dish. Melissa’s new microwaveable baby vegetables include:   •    Baby Carrots•    Baby Zucchin...   



Healthy Choices for Fundraising and Vending

Say good-bye to candy-bar fundraisers! Yes, you can still raise money for your important cause, but why not do so in good conscience, with these healthy options*.  We’ve also provided some leads to companies that stock healthy options in vending machines&mda...   



CDC Resources

 The Centers for Disease Control and Prevention (CDC) is the nation’s top source of health information and is the lead government agency and primary health authority behind the Fruits & Veggies—More Matters® health initiative.   Want more good informat...   



Coloring Pages

Introduce your children to the energetic Fruit & Veggie Color Champions™ and the basic principles behind Fruits & Veggies—More Matters™ with these beautifully illustrated coloring pages.  Eating fruits and vegetables in all forms—fresh, frozen, canned, dri...   



Tracker & Shopping Planner

What better way to encourage your children to eat more fruits and vegetables than with an exciting challenge and a fun reward! Visually engaging and simple to use, the tracker and shopping planner ecourage your kids to actually choose to eat more. They can help you make yo...   



Supermarket Scavenger Hunt

This is a fun, creative way to involve your children in your shopping routine and keep them entertained. Getting them involved will help them become better eaters! This easy-to-explain scavenger hunt will help your children discover new ways to enjoy fruits and veggies as ...   



Fruit & Veggie Activity Pages for Kids

  How much of a banana makes a one-cup serving? How many carrots or dried apricots? How much juice? Even as an adult it’s hard to know. Utilize these coloring sheets to help you and your children visualize cup equivalents and to help motivate them to increase th...   



Cooking Smart

Great taste for you and your family!  Produce for Better Health Foundation (PBH) develops and endorses mouth-watering, healthy recipes that showcase the great taste, nutrition and abundant variety that fruits and vegetables provide. Easy and with time-saving ingredien...   



Kids in the Kitchen

Kids will make good choices, taking fruits and vegetables over less nutritious foods, when given a chance. Encourage healthy eating by creating a supportive environment, where parents and other caregivers model healthy eating. Involving children in shopping, cooking  ...   



Bookworm Apple Bark

Preparation Time: 10 minutes   Grab your books and this crunchy, sweet breakfast treat as you dash off to school. 1 Granny Smith Apple 1 tablespoon peanut butter2½  tablespoons golden or black raisins1½  tablespoons dried sweetened cranb...   



Technicolor Vegetable Pizzas

Preparation time: 20 minutes   Rose colored glasses won’t be needed to appreciate the variety of colors and blend of tastes offered by these easy to make individual pizzas. 3 cups frozen mixed vegetables with mushrooms5 slices Italian bread (1 oz. slices;...   



Privacy Policy

We want you to feel comfortable searching the information on our site. That's why we are fully committed to ensuring your personal privacy is respected and protected. Our privacy policy outlines the type of information we request, as well as how we use it. We will notify y...   



Contact Us

We’re committed to helping busy people eat more fruits and vegetables. Feel free to contact us with your questions, concerns or even a great idea on how to make healthy eating part of your day. Complete the form below or give us a call at 302.235.2329. ...   



Stay Informed About Fruits & Vegetables ...
Sign Up Today!

Sign Up for Sweet and Savory Fruit and Vegetable Info   Free Newsletters, Reminders and Tips Choose from several of our ongoing Fruit & Veggie emails by entering your email address below [or Text us, if indicated].  Fruit & Veggie Voice Our biweekly ne...   



Cooking with your Kids - Tips

Cookie cutters can be used to make fun shapes out of melon slices. Kids will love experimenting – and eating their favorites! Help kids make frozen fruit kabobs using pineapple chunks, bananas, grapes and kiwis. Let your child taste the difference ...   



The Expert

Elizabeth Pivonka is President of Produce for Better Health Foundation, a nonprofit 501(c)(3) foundation devoted to increasing consumption of fruits and vegetables. A passionate advocate of the health-promoting benefits of fruits and vegetables for America’s better ...   



Terms & Conditions

(Last Update February 2007) 1. User Rights. This Site and the computers (including software and files) used to run and maintain it are the property of Produce For Better Health Foundation [PBH]. This Site, the computers hosting this Site, and the content provided on this S...   



Tip: Serve veggies raw, steamed, microwaved, or sauted with small amounts of unsaturated fats like olive oil.

Serve veggies raw, steamed, microwaved, or sauteed with small amounts of unsaturated fats like olive oil....   



Tip: Go easy on the salt and butter or margarine added to corn-on-the-cob. The sweet varieties of corn don't need anything added.

Go easy on the salt and butter or margarine added to corn-on-the-cob. The sweet varieties of corn don't need anything added....   



Mango: Nutrition . Selection . Storage

Nutrition information for mangos and tips on how toselect, store and prepare them. Health Benefits [All Fruits] [All Vegetables]   Mangos are the most widely consumed fruit in the world.      ...   



Asparagus: Nutrition . Selection . Storage

Nutrition information for asparagus and tips on how toselect, store and prepare it. <a title="Health Benefits of Fruits & Vegetables : The natural antioxidants in fruits and vegetables will help keep your body working at its best, so consuming a diet that mee...   



Tip: Cookie cutters can be used to make fun shapes out of melon slices.

Cookie cutters can be used to make fun shapes out of melon slices. Kids will love experimenting - and eating their favorites!...   



Tip: Go for the vegetables first. As a general rule, fill about 1/2 of your plate with salad and vegetables and then add other foods.

Go for the vegetables first. As a general rule, fill about 1/2 of your plate with salad and vegetables and then add other foods....   



Tip: Mom! When dining out, visit the salad bar together and share interesting facts about fruits and vegetables.

Mom! When dining out, visit the salad bar together and share interesting facts about fruits and vegetables. Your enthusiasm about eating fruits and veggies might just rub off on your kids....   



Tip: Ask for extra vegetables on your sandwiches. In addition to lettuce and tomato, try sliced peppers, cucumbers, and sprouts.

Ask for extra vegetables on your sandwiches. In addition to lettuce and tomato, try sliced peppers, cucumbers, and sprouts. ...   



Tip: When ordering take-out, choose foods with fruits, vegetables, and beans.

When ordering take-out, choose foods with fruits, vegetables, and beans. ...   



Tip: Don't be afraid to ask. For the most part, restaurants are willing to make menu substitutions.

For the most part, restaurants are willing to make menu substitutions. Substitute a green salad, coleslaw, baked beans or baked potato for chips or fries. Or ask them to concoct a veggie plate from their veggies of the day....   



Tip: Order a small salad with your meal.

Order a small salad with your meal....   



Tip: Choose a healthy dessert. Ask your server if fresh fruit is available for a perfect ending to any meal. Berries and sorbet go nicely together.

Choose a healthy dessert. Ask your server if fresh fruit is available for a perfect ending to any meal. Berries and sorbet go nicely together....   



Tip: Order a salad as your main dish and then if you must treat yourself, try a small soft-serve ice cream.

Order a salad as your main dish and then if you must treat yourself, try a small soft-serve ice cream. ...   



Tip: Choose fruit and vegetable options at restaurants. Fast food? Substitute 100% juice for soda and a side salad or fruit for fries.

Choose fruit and vegetable options at restaurants. Fast food? Substitute 100% juice for soda and a side salad or fruit for fries....   



Tip: Next time you eat fast food, try fruit and vegetable menu items such as salads, sliced apples, mandarin oranges and baked potatoes.

Next time you eat fast food, try fruit and vegetable menu items such as salads, sliced apples, mandarin oranges and baked potatoes....   



Tip: Ask for more vegetable toppings (like mushrooms, peppers, and onions) and less cheese on your pizza.

Ask for more vegetable toppings (like mushrooms, peppers, and onions) and less cheese on your pizza. ...   



Tip: Order salads, vegetable soups, or stir-fried vegetables when eating out.

Order salads, vegetable soups, or stir-fried vegetables when eating out....   



Tip: Ask for a side of fruit or vegetables instead of fries or chips.

Ask for a side of fruit or vegetables instead of chips....   



Tip: Grab a glass of 100% juice instead of that second cup of coffee.

Grab a glass of 100% juice instead of that second cup of coffee....   



Tip: Juice boxes are great on the go because they don't require refrigeration.

Juice boxes are great on the go because they don't require refrigeration....   



Tip: Instead of having a sugary toaster pastry for breakfast, have a piece of whole wheat toast spread with peanut butter and topped with sliced banana.

Instead of having a sugary toaster pastry for breakfast, have a piece of whole wheat toast spread with peanut butter and topped with sliced banana. It's delicious, filling and fast....   



Tip: Substitute some spinach, onions, or mushrooms for oneof the eggs or the cheese in your morning omelet.

Substitute some spinach, onions, or mushrooms for one of the eggs or half of the cheese in your morning omelet. The vegetables will add volume and flavor to the dish with fewer calories than the egg or cheese....   



Tip: Cut back on the amount of cereal in your bowl to make room for some cut-up bananas, peaches, or strawberries.

Cut back on the amount of cereal in your bowl to make room for some cut-up bananas, peaches, or strawberries....   



Tip: Try granola or yogurt topped with fresh fruit. For those frosty winter mornings, try oatmeal with raisins or apple slices on top.

Try granola or yogurt topped with fresh fruit. For those frosty winter mornings, try oatmeal with raisins or apple slices on top. ...   



Tip: Make scrambled eggs and roll them into a corn or whole wheat flour tortilla with veggies and salsa.

Make scrambled eggs and roll them into a corn or whole wheat flour tortilla with veggies and salsa. It's easy and wholesome....   



Tip: Any whole grain cereal tastes great with added fruit and nuts.

Any whole grain cereal tastes great with added fruit and nuts. Toss the sugary cereal out of your pantry and add fruit and nuts for extra sweetness and crunch....   



Tip: Make your own pizza and add veggies like bell peppers, mushrooms and chopped tomatoes.

Make your own pizza and exclude or limit high-fat toppings like extra cheese and sausage and add veggies like bell peppers, mushrooms and chopped tomatoes. Use a pre-made pizza shell to save time. ...   



Tip: Instead of cheesy buttery potatoes, have baked sweet potatoes.

Instead of cheesy buttery potatoes, have baked sweet potatoes. Sweet potatoes are so flavorful you won't even miss the butter and cheese....   



Tip: Use lean ground turkey breast instead of fatty ground beef to cut back on fat in your favorite meatloaf recipe.

Use lean ground turkey breast instead of fatty ground beef to cut back on fat in your favorite meatloaf recipe....   



Tip: Instead of peanut butter and jelly, make a peanut butter and banana sandwich.

Instead of peanut butter and jelly, make a peanut butter and banana sandwich....   



Tip: Bake sweet potato wedges instead of French fries.

Bake sweet potato wedges instead of French fries....   



Tip: Mix iceberg lettuce with spinach and other leafy greens.

Mix iceberg lettuce with spinach and other leafy greens....   



Tip: Choose beans, corn on the cob, or a side salad with low-calorie salad dressing instead of French fries.

Choose beans, corn on the cob, or a side salad with low-calorie salad dressing instead of French fries....   



Tip: Choose a fruit sorbet instead of ice cream.

Choose a fruit sorbet instead of ice cream....   



Tip: Choose a Portobella mushroom burger instead of a ground beef burger.

Choose a Portobella mushroom burger instead of a ground beef burger....   



Tip: Choose a plain baked potato instead of French fries.

Choose a plain baked potato instead of French fries....   



Tip: Choose a leafy green salad instead of a pasta salad.

Choose a leafy green salad instead of a pasta salad....   



Tip: Consider low-fat yogurt and granola combinations or fresh fruit cups for kid's snacks.

Sending kids off to school with a sweet roll or apple turnover? Consider low-fat yogurt and granola combinations or fresh fruit cups instead....   



Tip: Make breakfast smoothies with fresh or frozen fruit, low-fat yogurt, and 100% orange juice.

Make breakfast smoothies with fresh or frozen fruit, low-fat yogurt, and 100% orange juice. They're like milkshakes, take about five minutes to whip up and are easy to drink on the way to school. ...   



Tip: Take an apple, banana, plum, pear, peach, or other grab and go fruit. Add a low-fat granola bar for a quick and easy breakfast.

Take an apple, banana, plum, pear, peach, or other grab and go fruit. Add a low-fat granola bar for a quick and easy breakfast....   



Tip: Some quick snacks for on the go are:

Quick snacks: raisins, grapes, 100% juice box, carrot/celery sticks with low-fat dip, fruit shake or smoothie, trail mix, frozen fruit bar ...   



Tip: Mom! Raisins and other dried fruit like apricots, cranberries, apples, blueberries - even bananas are a perfect anywhere snack for kids!

Mom! Raisins and other dried fruit like apricots, cranberries, apples, blueberries - even bananas are a perfect go anywhere snack for kids!...   



Tip: Mom! Orange slices make a great snack for kids during sports team’s games or practices.

Mom!Orange slices make a great snack for kids during sports team's games or practices....   



Tip: Mom! Bring orange wedges to your child's sports team.

Mom! Bring orange wedges to your child's sports team....   



Tip: Keep cut up veggies in a storage bag, for a quick on the go snack.

Keep cut up veggies in a storage bag, for a quick on the go snack....   



Tip: Eat apples slices with low-fat cheese or peanut butter.

Eat apples slices with low-fat cheese or peanut butter....   



Tip: Let your child pick out a new fruit or vegetable on each shopping trip.

Let your child pick out a new fruit or vegetable on each shopping trip....   



Tip: Involve kids in the shopping process; let them decide which veggie they will have for dinner.

Involve kids in the shopping process; let them decide which veggie they will have for dinner....   



Tip: Look for low-fat soups and casseroles with vegetables in them.

Look for low-fat soups and casseroles with vegetables in them....   



Tip: Don’t forget frozen, dried and canned produce.

Don't forget frozen, dried and canned produce. ...   



Tip: Bored? Choose from different fresh fruits vegetables, 50 varieties frozen, canned and dried.

If it gets boring eating the same fruits and vegetables over and over, consider choosing from the 100 different fruits and vegetables in the produce section or 50 varieties in the freezer case and select canned and dried choices to add variety....   



Tip: If fruits and vegetables always spoil before you can use them up, consider buying only enough fresh produce to use in 3 or 4 days, keep frozen and canned fruits and vegetables on hand.

If fruits and vegetables always spoil before you can use them up, consider buying only enough fresh produce to use in 3 or 4 days, keep frozen and canned fruits and vegetables on hand....   



Tip: Use perishable fruits and vegetables at the week’s beginning, and frozen or canned varieties at the end.

Use perishable fruits and vegetables at the week's beginning, and frozen or canned varieties at the end....   



Tip: Canned, dried, and frozen fruits and vegetables are also good options.

Canned, dried, and frozen fruits and vegetables are also good options. Look for fruit without added sugar or syrups and vegetables without added salt, butter, or cream sauces....   



Tip: Pick up ready-packed salad greens from the produce shelf for a quick salad any time.

Pick up ready-packed salad greens from the produce shelf for a quick salad any time....   



Tip: Kids’ taste test! Pick up 4 or 5 different apple varieties. Let kids try a slice of each and vote on their favorite!

Kids taste test! Pick up 4 or 5 different apple varieties. Let kids try a slice of each and vote on their favorite!...   



Tip: Kids’ taste test! Ask your kids to pick one new fruit or vegetable this week and conduct a “blindfolded” taste test for the whole family to guess what it is.

Kids taste test! Ask your kids to pick one new fruit or vegetable this week and conduct a taste test for the whole family to guess what it is....   



Tip: When you go to pick out your pumpkin, see if you can find some squash relatives like acorn squash, butternut squash, Hubbard squash, and spaghetti squash.

When you go to pick out your pumpkin, see if you can find some squash relatives like acorn squash, butternut squash, Hubbard squash, and spaghetti squash....   



Tip: Encourage your child to choose his or her own fruit when shopping.

Encourage your child to choose his or her own fruit when shopping. ...   



Tip: Bring the kids along to the supermarket and have them pick out one fruit or vegetable of interest to them and prepare a meal around that selection, Mom!

Bring the kids along to the supermarket and have them pick out one fruit or vegetable that is of interest to them and prepare a meal around that selection....   



Tip: Teach children to read food labels so that they can plan healthy meals.

Teach children to read food labels so that they can plan healthy meals....   



Tip: Buy fresh produce in-season when it tends to be less expensive.

Buy fresh produce in-season when it tends to be less expensive. Buy apples in the fall, berries in the summer, for example....   



Tip: Buy 100% juice as frozen concentrate. It is less expensive than the carton variety and takes up less storage space.

Buy 100% juice as frozen concentrate. It is less expensive than the carton variety and takes up less storage space. ...   



Tip: Visit your local farmers market. The produce can be fresher and less expensive than the supermarket.

Visit your local farmers market. The produce can be fresher and less expensive than the supermarket....   



Tip: Buy generic brands, they are usually the same product at a lower price.

Buy generic brands, they are usually the same product at a lower price....   



Tip: To reduce cost, buy fruits and vegetables that are in season, shop weekly specials, and buy canned or frozen items.

Spend Less! Buy fresh fruits & veggies that are in-season or buy canned/frozen. Also, shop weekly specials....   



Tip: During the winter months, buy canned, dried or frozen fruits.

During the winter months, buy canned, dried or frozen fruits....   



Tip: Add one more! Substitute spaghetti squash for regular spaghetti.

Add one more! Substitute spaghetti squash for regular spaghetti. Top with tomato sauce for a delicious and healthy meal....   



Tip: Add one more! Mash bananas and add to oatmeal, pancakes and waffles!

Add one more! Mash bananas and add to oatmeal, pancakes and waffles!...   



Tip: Add one more! Top breakfast cereal with a serving of fresh fruit.

Add one more! Top breakfast cereal with a serving of fresh fruit. It's a family favorite and a great, easy way to add more fruit to your family's day!...   



Tip: Add one more! Grilling out? Don't forget to grill sliced veggies and fruit for a tasty treat!

Add one more! Grilling out? Don't forget to grill sliced veggies and fruit for a tasty treat! Brush veggies with canola oil and grill for only a couple of minutes on each side over medium heat....   



Tip: Add one more! Add fresh fruit to your salads – oranges, grapes, kiwi and avocado are naturals! Experiment!

Add one more! Add fresh fruit to your salads - oranges, grapes, kiwi and avocado are naturals!...   



Tip: Add one more! Making gelatin? Don’t forget to add fruit. Berries, grapes, peaches, pears, mandarin oranges are always favorites!

Add one more! Making gelatin? Don't forget to add fruit. Berries, grapes, peaches, pears, mandarin oranges are always favorites!...   



Tip: Add one more! Give your omelets a boost by adding a handful of chopped veggies like peppers, onions, mushrooms.

Add one more! Give your omelets a boost by adding a handful of chopped veggies like peppers, onions, mushrooms....   



Tip: Add one more! Top your favorite sandwich and wraps with lettuce, tomato, onion, avocado, shredded carrots – get creative and be healthy!

Add one more! Give your favorite sandwich and wraps a boost. Top with lettuce, tomato, onion, avocado, shredded carrots - get creative and be healthy!...   



Tip: Add one more! Kick up your salads by adding an additional green, such as spinach!

Add one more! Kick up your salads by adding an additional green, such as spinach!...   



Tip: Add one more! Chop up left-over veggies and add to quesadillas!

Add one more! Chop up left-over veggies and add to quesadillas!...   



Tip: Add one more! Add spinach (fresh, canned or frozen) to your favorite pasta dishes!

Add one more! Add spinach (fresh, canned or frozen) to your favorite pasta dishes!...   



Tip: Add one more! Add a handful of fresh or frozen berries to your glass of 100% juice mix in a blender with an ice cube or two for a great smoothie!

Add one more! Add a handful of fresh or frozen berries to your glass of 100% juice - mix in a blender with an ice cube or two for a great smoothie!...   



Tip: Add one more! Cut up veggies like carrots, zucchini and potatoes. Add them to your favorite meatloaf or soup recipes.

Add one more! Cut up veggies like carrots, zucchini and potatoes. Add them to your favorite meatloaf or soup recipes....   



Tip: Add one more! Begin your day with 100% juice and a piece of fruit – that’s more right from the start!

Add one more! Begin your day with 100% juice and a piece of fruit - that's more right from the start!...   



Tip: Add one more! Top your pizza with your favorite veggies.

Add one more! Top your pizza with your favorite veggies....   



Tip: Add one more! Include lettuce, tomato, onions on all your sandwiches and wraps.

Add one more! Include lettuce, tomato, onions on all your sandwiches and wraps....   



Tip: Add one more! Put fruit in your salad.

Add one more! Put fruit in your salad....   



Tip: Add one more! Use fruit in gelatin for a colorful dessert.

Add one more! Use fruit in gelatin for a colorful dessert....   



Tip: Add one more! Include onions, peppers and mushrooms in omelets.

Add one more! Include onions, peppers and mushrooms in omelets....   



Tip: Add one more! Toss raisins into baked goods, yogurt or oatmeal.

Add one more! Toss raisins into baked goods, yogurt or oatmeal....   



Tip: Add one more! Use frozen 100% juice in smoothies.

Add one more! Use frozen 100% juice in smoothies....   



Tip: Add one more! Use tomato juice as broth for veggie soup.

Add one more! Use tomato juice as broth for veggie soup....   



Tip: Add one more! Use cut up veggies to meatloaf and soups.

Add one more! Use cut up veggies to beef up meatloaf and soups....   



Tip: Add one more! Use your food processor to chop vegetables up finely and add to soup, quesadillas.

Add one more! Use your food processor to chop vegetables up finely and add to soup, quesadillas....   



Tip: Add one more! Add beans to salads, vegetable soup.

Add one more! Add beans to salads, vegetable soup....   



Tip: Help kids make frozen fruit kabobs using pineapple chunks, bananas, grapes and kiwis.

Help kids make frozen fruit kabobs using pineapple chunks, bananas, grapes and kiwis....   



Tip: Let your child taste the difference between canned, frozen or fresh green beans – let them decide their favorite form.

Let your child taste the difference between canned, frozen or fresh green beans - let them decide their favorite form....   



Tip: Buy both regular raisins and golden raisins, have your kids do a taste test.

Buy both regular raisins and golden raisins, have your kids do a taste test....   



Tip: Ask older children to help encourage their younger siblings to eat fruits and veggies.

Ask your older children to help encourage their younger siblings to eat fruits and veggies....   



Tip: Enlist help from your kids at dinnertime. Have them prepare a vegetable tray while you prepare the main entrée.

Enlist help from your kids at dinnertime. Have them prepare a vegetable tray as an appetizer or an accompaniment with dinner while you prepare the main entree....   



Make shish-kabobs! Cut meat into 1-inch pieces and skewer with whole mushrooms, cherry tomatoes, chopped pieces of onions, bell peppers, and pineapple.

Make shish-kabobs! Cut meat into 1-inch pieces and skewer with whole mushrooms, cherry tomatoes, chopped pieces of onions, bell peppers, and pineapple. ...   



Tip: Make an all-fruit kabob – pineapple, banana, papaya, and pear chunks work well.

Make an all-fruit kabob - pineapple, banana, papaya, and pear chunks work well....   



Tip: One night of the week, let your child be in charge of the meal, making sure that they choose a veggie.

One night of the week, let your child be in charge of the meal, making sure that they choose a veggie....   



Tip: Cut strawberries into heart shapes.

Cut strawberries into heart shapes....   



Tip: Choose ½ cup of applesauce for baking instead of a ½ of cup oil.

Choose ½ cup of applesauce for baking instead of a ½ of cup oil....   



Tip: Grill tropical fruit such as papaya and mango and serve with grilled fish.

Grill tropical fruit such as papaya and mango and serve with grilled fish....   



Tip: Grill your own potato bites – dice potatoes, drizzle with olive oil, sprinkle with seasoning, wrap in aluminum foil, and place on the grill.

Grill your own potato bites dice potatoes, drizzle with olive oil, sprinkle with seasoning, wrap in aluminum foil, and place on the grill....   



Tip: Grill your dessert – sprinkle bananas with cinnamon and brown sugar, place on aluminum foil, and let it sizzle.

Grill your dessert - sprinkle bananas with cinnamon and brown sugar, place on aluminum foil, and let it sizzle. Or get creative, and try grilled bananas for your banana split!...   



Tip: Grill a berry-filled dessert: slice a ripe peach in half, remove the pit, and fill the peach with blueberries.

Grill a berry-filled dessert - slice a ripe peach in half, remove the pit, and fill the peach with blueberries. Sprinkle each half with brown sugar and lemon juice, wrap in aluminum foil, and place on the grill for 15 minutes, turning only once....   



Tip: Make potatoes the star of the show. Top hot, split, baked potatoes with 3-bean chili, broccoli and cheese, or grilled onions and mushrooms for a quick and filling meal.

Make potatoes the star of the show. Top hot, split, baked potatoes with 3-bean chili, broccoli and cheese, or grilled onions and mushrooms for a quick and filling meal. ...   



Tip: Dress up a salad for your main meal. Add slices of grilled chicken or fish. Top with Mandarin oranges. A cool crunchy salad is refreshing on a hot summer day.

Dress up a salad for your main meal. Add slices of grilled chicken or fish. Top with Mandarin oranges. A cool crunchy salad is refreshing on a hot summer day....   



Tip: Pizza for dinner! Pizza can be a healthy choice whether you cook in or take-out when loaded with your favorite veggies.

Pizza for dinner! Pizza can be a healthy choice whether you cook in or take-out when loaded with your favorite veggies....   



Tip: Slice, marinate and grill a variety of vegetables including zucchini, asparagus, green onions, eggplant, and mushrooms.

Slice, marinate (try balsamic vinegar) and grill a variety of vegetables including zucchini, asparagus, green onions, eggplant, and mushrooms. They're delicious!...   



Tip: Add lots of lettuce, tomatoes, onions, sprouts, or other vegetables to your turkey-burgers.

Add lots of lettuce, tomatoes, onions, sprouts, or other vegetables to your turkey burgers. ...   



Tip: Try adding diced tomatoes, cucumbers and onions to your turkey-dogs.

Try adding diced tomatoes, cucumbers and onions to your turkey-dogs. ...   



Tip: For even cooking, cut vegetables into small same-size pieces.

For even cooking, cut vegetables into small same-size pieces. ...   



Tip: Use a fork to pierce whole, unpeeled vegetables such as potatoes or yams to keep them from bursting while cooking.

Use a fork to pierce whole, unpeeled vegetables such as potatoes or yams to keep them from bursting while cooking....   



Tip: Save time. Microwave vegetables, buy pre-cut fruits and vegetables, use canned or frozen items, drink 100% fruit juice, or pre-wash vegetables ahead of time.

If cooking fruits and vegetables takes too much time, consider microwaving vegetables, buying pre-cut fruits and vegetables, using canned or frozen items, drinking 100% fruit juice, or pre-washing vegetables so they are ready for cooking....   



Tip: Mix canned spinach or frozen broccoli into your pasta dish.

Mix canned spinach or frozen broccoli into your pasta dish....   



Tip: Combine frozen 100% juice and berries, then freeze to make popsicles.

Combine frozen 100% juice and berries, then freeze to make popsicles....   



Tip: Add low fat cream cheese to celery stalks. Top with raisins for ants on a log.

Add low fat cream cheese to celery stalks. Top with raisins for ants on a log....   



Tip: Stir low-fat or fat-free granola into a bowl of low-fat or fat-free yogurt. Top with sliced apples or berries.

Stir low-fat or fat-free granola into a bowl of low-fat or fat-free yogurt. Top with sliced apples or berries....   



Tip: Try layering different combinations of your favorite vegetables in your lasagna recipe

Take your favorite lasagna recipe and try adding different combinations of your favorite vegetables between the layers: mushrooms, spinach, broccoli, carrots, zucchini, onions, or eggplant. Be creative. ...   



Tip: Steam your vegetables, then add low-calorie or low-fat dressings, herbs and spices to add flavor.

Steam your vegetables, then add low-calorie or low-fat dressings, and herbs and spices to add flavor. Some cooking techniques, such as breading and frying, or using high-fat dressings or sauces will greatly increase the calories and fat in the dish. And eat your fruit raw ...   



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PBH would like to thank the following companies who sponsor fruitsandveggiesmorematters.org. Their generous contributions have helped us create this website and continue our communications with Moms and their children. ...   



Good Ingredients

Good Ingredients Expert advice on selection and storage of fruits and vegetables makes it easy to ensure your family gets all the nutrients they need ......   



Recipe & Tip Contest Winners

How do you get your family to eat fruits and veggies?Do you want to learn how to prepare healthier meals and snacks with more fruits and vegetables for you and your family, but need some help?   These are the questions we asked YOU....and you gave us answers! You to...   



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Classic Vegetable Soup

    This soup bursts with the flavor of fresh vegetables. Feel free to experiment with different combinations of vegetables.     Makes 8 servings   3 tbsp olive oil 2/3 cup diced carrots 1-1/4 cups diced onions 1/2 cup diced celery ...   



Butternut and Acorn Squash Soup

  This soup has a rich, creamy texture that belies its actual calorie count. Feel free to use only one type of squash or to replace the squash with pumpkin. For a richer soup, whip a little heavy cream to form soft peaks, fold in an equal amount of sour cream, and...   



Artichoke Ceviche in Belgian Endive

    A ceviche is a marinated dish that you may be more familiar with when made with fish or seafood. Here the lime juice is important both for its flavor and for its ability to keep the artichokes from turning brown when they are exposed to the air.   ...   



Chilled Asparagus with Mustard Herb Vinaigrette

    If you have a choice at the market, opt for larger asparagus. It has a richer, more satisfying flavor than very slender asparagus.   Makes 8 servings   2 lb asparagus Mustard Herb Vinaigrette 2 tbsp white wine or cider vinegar 2 tsp Di...   



Jícama and Red Pepper Salad

    Jícama might not look too promising when you buy it, but underneath its coarse skin lies a sweet, crunchy, refreshing vegetable.   Serves 8   3 tbsp lime juice, about 2 limes 1 tbsp sugar 1 tsp Tabasco sauce Salt and pepper as n...   



Spinach Salad with Marinated Shiitakes & Red Onions

    Sautéed shiitake mushrooms add an earthy flavor and heartiness to this salad, making it perfect for an autumn lunch.   Serves 8   2 tbsp peanut oil 3 cups sliced shiitake mushrooms 2 tsp reduced-sodium soy sauce 1 tbsp cider vin...   



Roasted Eggplant Stuffed with Curried Lentils

    Small globe eggplants are the perfect size for this dish and sometimes can be found in the supermarket produce section or at farm stands. If you cannot find them, however, use a larger eggplant, leaving the same size wall but cooking for up to 10 minutes ...   



Grilled Halibut w/ Roasted Red & Yellow Pepper Salad

    You can skip a few steps in this recipe by using prepared roasted red and yellow peppers. At certain times of the year you may find peppers at a great price. Take advantage of the bounty by preparing double or triple batches of the salad to have on hand....   



Maple-Glazed Turnips

    Pan-steaming, an excellent technique for cooking vegetables, uses a small amount of flavorful liquid in a covered pan. There are two benefits: a quick cooking time that helps retain nutrients and color, and a flavorful liquid you can reduce to make a sim...   



Winter Squashes Sautéed with Cranberries & Pecans

  Removing the rind from a hard-skin squash can be a challenge. Give yourself plenty of room to work, and be sure to cut a thin slice from the bottom or side of the squash to help it stay flat on the cutting board. Or you can opt to use frozen cubed squashes instead...   



Vegetable Broth

  The vegetables listed with the ingredients below should be thought of merely as suggestions. Feel free to add other vegetables, as long as they will not give the finished broth a strong odor or color (for instance, beets and beet greens might not be appropriate). ...   



Chicken Broth

    Chicken broth is a crucial ingredient in soup making and the flavor of homemade broth is hard to beat. You can double or even quadruple this recipe and freeze the extra so you always have some on hand. If you freeze the broth in ice cube trays, and then t...   



Balsamic Vinaigrette

  There are different grades of balsamic vinegar. Save the rich, syrupy, authentic balsamic to savor in small droplets as a dressing for perfect strawberries or a slice of melon, and use a less expensive variety for this salad dressing. Balsamic vinegar has a bold f...   



Galloping Good Eggplant

 Preparation time: 25 minutes ½ cup eggplant, diced ½ cup fresh mushrooms, diced ¾ cup fresh tomatoes, chopped 3 seconds butter-flavored cooking oil spray ¾ oz. fat-free mozzarella cheese (use a string cheese stick)   Instr...   



Banana in a Blanket

Preparation time:5 minutes   1 (6 inch) whole wheat tortilla 1 tablespoon reduced-fat smooth peanut butter 1 medium banana 1 teaspoon maple syrup or honey 1 tablespoon crunchy, nutty nugget cereal   Instructions: Lay tortilla on a plate. Spread peanut bu...   



Corner Kick Pita Pocket

  Preparation time: 25 minutes   ½ cup spinach, trimmed leaves ¼ cup cucumber, peeled and sliced ¼ cup carrots, shredded 1 tablespoon salsa, mild 1 tablespoon fat-free ranch salad dressing 1 (6 ½ inch) pita pocket 4 oz. extr...   



Symphony of Fruit Pizza

  Preparation time: 10 minutes   1 english muffin 2 tablespoons whipped fat-free strawberry cream cheese 1/3 cup strawberries, sliced ¼ cup red grapes, quartered ¼ cup canned mandarin oranges, drained   Instructions: Toast the e...   



Ranch Hand Nachos

  Preparation time: 40 minutes   1 lb. small red bliss potatoes, skins on 3 seconds cooking oil spray 8 oz. extra lean ground turkey breast ½ teaspoon chili powder 2/3 cup reduced-fat cheddar cheese, shredded 1 cup iceburg lettuce, shredded 1...   



Crazy, Curly Broccoli Bake

Preparation time: 25 minutes   1½ cups whole wheat corkscrew pasta, dry 3 cups broccoli, frozen, chopped 1 10.5-oz.can low-fat cream of broccoli soup, condensed ½ cup skim milk 2 tablespoons plain bread crumbs ¼ teaspoon salt-free seasoni...   



Frosty Orangeliciousness

  Preparation time: 5 minutes   ½ cup fat-free vanilla ice cream ½ cup orange juice 1 orange, peeled and frozen 1 teaspoon orange zest (optional)   Instructions: Place all ingredients in blender and enjoy!   Serves: 1  1 ...   



T-Rex Tortilla Pizza

Preparation time: 20 minutes   2 seconds butter-flavored cooking oil spray 1 (6-inch) flour tortilla 1½ tablespoons mild salsa ½ cup frozen yellow corn, cooked 1½ tablespoons cooked chicken breast, shredded 1 tablespoon cheddar cheese, sh...   



The Culinary Institute of America

  Thanks to The Culinary Institute of America, we are able to provide you a tasty assortment of recipes developed by the world's premier culinary college. Mexican Vegetable Frittata Tropical Fruit Parfait with Honey-Vanilla Yogurt Grilled...   



Media Kit

Fruits & Veggies—More Matters® Health Initiative Background Partners   Recipes ...   



What Fruits & Vegetables are in Season?

Fall Fruits & Vegetables Winter Fruits & Vegetables  Spring Fruits & Vegetables Summer Fruits & Vegetables Fruits & Vegetables In Season All Year-Round     Fruit & Vegetable Recipe Search Key Nutrients in Fruits ...   



AppleSweets

  AppleSweets™ from Stemilt Growers Inc. are a tasty, nutritious, and convenient alternative to sugary snack foods. Made from freshly sliced apples grown in the heart of Washington apple country, AppleSweets™ are a hit with both kids and adults because ...   



Home Intro: Oprah and Rachel

Oprah's Doin' It.  So is Rachel Ray!   Are you? You don't need your own talk show to be able to whip up a quick, healthy meal. Let us show you >>...   



Our Fruits & Veggies—More Matters Recipe Criteria

Put your mind at ease.  All Fruits & Veggies—More Matters™ recipes meet strict criteria for restricting fat (total, saturated and trans), added sugar, fiber and sodium, assuring that they are healthful additions to the meals and snacks you provide for ...   



Cooking Tip: Glad-roasted veggies

Want to speed up roasting veggies on the grill or in the oven? Just partially cook an assortment of colorful veggies together in the microwave using Glad® SimplyCooking™ Microwave Steam Bag. Cook for only half the time suggested on the bag. Finish cooking on the ...   



Cooking Tip: Glad-edamame

Looking for a quick, healthy snack? Try adding fresh or frozen edamame (green soybeans found in the fresh produce or frozen section of supermarkets) to a Glad® SimplyCooking™ Microwave Steam Bag....   



Cooking Tip: Glad-lunch

Want a quick and easy lunch idea? Combine leftover cooked rice with your favorite frozen mixed vegetable combination and some seasonings in a Glad® SimplyCooking™ Microwave Steam Bag. Cook as directed and serve. It doesn't get much easier than that!...   



Cooking Tip: Glad-pressed for time

Pressed for time? Use Glad® SimplyCooking ™ Microwave Steam Bags to store and cook. Just put your leftover veggies from dinner in one of the bags and its ready for the fridge. Pull it out the next day and its ready to pop in the microwave for lunch. Easy to store...   



Cooking Tip: Glad-excuses

No more excuses! Steaming just got easier thanks to Glad® SimplyCooking™ Microwave Steam Bags! Just pop your family's favorite veggies in the bag, add some of your own special spice blends and you've got dinner!...   



Cooking Tip: Glad-jumpstart

Get a jumpstart on dinner by filling microwave steaming bags with vegetables, one for every night of the week. ...   



Cooking Tip: Glad-no pots/pans

New ... Glad® SimplyCooking™ Microwave Steaming Bags. Crisp, tender vegetables without the pots and pans....   



SimplyCooking Microwave Steaming Bags

  In today's busy world getting healthy, good tasting food on the table doesn't have to slow you down.  Introducing new Glad® SimplyCookingTM Microwave Steaming Bags. Now you can have crisp, tender veggies without the pots and pans--no more waiting for the w...   



What's In Season? Spring

March, April, May   Remember, you can enjoy the taste of any fruit or vegetable year-round by using fresh, frozen, canned, dried, and 100% juice - it all counts!   Apricots Artichokes Asparagus Barbados CherriesBelgian EndiveBitter MelonBroccoliButter Le...   



What's In Season? Fall

September, October, November   Remember, you can enjoy the taste of any fruit or vegetable year-round.Fresh, frozen, canned, dried, and 100% juice - it all counts!   Acorn Squash Asian Pear Barbados Cherries Black Crowberries Black Salsify Belgian E...   



What's In Season? Winter

December, January, February   Remember, you can enjoy the taste of any fruit or vegetable year-round.Fresh, frozen, canned, dried, and 100% juice - it all counts!   Belgian Endive Brussels Sprouts Buttercup Squash Cactus Pear Cardoon Cherimoya Ches...   



What's In Season? Year-Round

  Remember, you can enjoy the taste of any fruit or vegetable year-round.Fresh, frozen, canned, dried, and 100% juice - it all counts!   AmaranthApplesArrowrootApricots, DriedAvocadosBananasBanana SquashBell PeppersBlack Eyed PeasBlack RadishBok ChoyBro...   



Home Intro: Picky Eater: M2M

Got a Picky Eater?   Visit our Mom2Mom board to see what other Mom's do. Looking for the answer to another question? Post it here to see what other Moms have to say >>...   



Nut Nutrition Database

[Fruit Nutrition] [Vegetable Nutrition]   While they are not a fruit or vegetable, nuts are important to one’s overall diet and are, therefore, included in this website. In fact, our healthy recipe criteria PROVIDES AN EXTRA ALLOWANCE FOR NUTS BECAUSE THEY, LIKE...   



Black Beans: Nutrition . Selection . Storage

Nutrition information for black beans and tips on how toselect, store and prepare them. [All Fruits] [All Vegetables]   Black Beans are sweet tasting with an almost mushroom-like flavor and soft floury texture.  ...   



Chickpeas (Garbanzo Beans): Nutrition . Selection . Storage

Nutrition information for chickpeas and tips on how toselect, store and prepare them. [All Fruits] [All Vegetables]   Chickpeas, also called Garbanzo Beans, are the most widely consumed legume in the world.  ...   



Great Northern Beans: Nutrition . Selection . Storage

Nutrition information for great northern beans and tips on how toselect, store and prepare them. [All Fruits] [All Vegetables]   Often confused for navy beans, great northern beans are larger. They are related to the na...   



Lentils: Nutrition . Selection . Storage

Nutrition information for lentils and tips on how toselect, store and prepare them. [All Fruits] [All Vegetables]   The Lentil is most likely the oldest cultivated legume. Seeds have been found in Egyptian tombs dating ...   



Lima Beans: Nutrition . Selection . Storage

Nutrition information for lima beans and tips on how toselect, store and prepare them. [All Fruits] [All Vegetables]   The lima bean was first cultivated more than 5,000 years ago and was popular in both the Aztec and I...   



Navy Beans: Nutrition . Selection . Storage

Nutrition information for navy beans and tips on how toselect, store and prepare them. [All Fruits] [All Vegetables]   Navy beans are a variety of kidney bean, also known as Boston beans or Yankee beans. They were named...   



Pinto Beans: Nutrition . Selection . Storage

Nutrition information for pinto beans and tips on how toselect, store and prepare them. [All Fruits] [All Vegetables]   The pinto bean was first cultivated more than 5,000 years ago in the very earliest Mexican and Peru...   



Red Kidney Beans: Nutrition . Selection . Storage

Nutrition information for red kidney beans and tips on how toselect, store and prepare them. [All Fruits] [All Vegetables]   Both dried and canned kidney beans are available throughout the year. True to their name, thes...   



Almonds: Nutrition . Selection . Storage

Nutrition information for almonds and tips on how toselect, store and prepare them. [All Fruits] [All Vegetables]   Almonds are in the same plant family as peaches and apricots.    ...   



Brazil Nuts: Nutrition . Selection . Storage

Nutrition information for Brazil nuts and tips on how toselect, store and prepare them. [All Fruits] [All Vegetables]   Brazil nuts grow in tropical South America inside hard, woody coconut-sized shells that weigh about...   



Cashews: Nutrition . Selection . Storage

Nutrition information for cashews and tips on how toselect, store and prepare them. [All Fruits] [All Vegetables]   Cashews grow on trees, hanging below a fleshy, apple-like fruit. The fruit is sweet when ripe...   



Hazelnuts (Filberts): Nutrition . Selection . Storage

Nutrition information for hazelnuts (filberts) and tips on how toselect, store and prepare them. [All Fruits] [All Vegetables]   The hazelnut is also called a filbert and is the official state nut of Oregon.  Over ...   



Macadamia: Nutrition . Selection . Storage

Nutrition information for macademia nuts and tips on how toselect, store and prepare them. [All Fruits] [All Vegetables]   Although native to northeastern Austrailia this popular nut is now also grown commercially in Ha...   



Peanuts: Nutrition . Selection . Storage

Nutrition information for peanuts and tips on how toselect, store and prepare them. [All Fruits] [All Vegetables]   Although commonly called a nut, the peanut is actually a legume more closely related to beans and lenti...   



Pecans: Nutrition . Selection . Storage

Nutrition information for pecans and tips on how toselect, store and prepare them. [All Fruits] [All Vegetables]   If you stacked 11,624 pecans end to end your stack would be as tall as the Empire State Building!  ...   



Pine Nuts: Nutrition . Selection . Storage

Nutrition information for pine nuts and tips on how toselect, store and prepare them. [All Fruits] [All Vegetables]   Pine Nuts are the seeds of the Stone Pine Tree.    How to Store ...   



Pistachio: Nutrition . Selection . Storage

Nutrition information for pistachios and tips on how toselect, store and prepare them. [All Fruits] [All Vegetables]   Pistachio shells are naturally beige. The red ones are dyed.    ...   



Mexican Vegetable Frittata

    This frittata is easy and packed with flavor. Feel free to experiment with different combinations of vegetables.     Makes 3 servings   3 eggs 1/8 tsp salt 1/8 tsp freshly ground pepper 2 tsp canola ...   



Tropical Fruit Parfait with Honey-Vanilla Yogurt

    This tropical fruit parfait is easy to prepareand makes a quick, cool treat.For a different tasty treat, feel free to experiment with your personal favorite fruits, and remember, canned fruits can be used too.     Makes 5 servings &nbs...   



Granola

    This granola recipe was designed to be used in the Tropical Fruit Parfait but can be used on its own as a snack.     Makes 5 servings   3/4 oz sesame seeds 3/4 oz slivered almonds 1/2 oz sunflower seeds 3 oz rolled...   



Grilled Kiddee Kebabs

  These kebabs are a fun, veggie packed,alternative to burgers and hot dogs becausethey can still be cooked on the grill andthe kids can still eat them with their handsusing the lettuce cup like a bun.       Makes 5 servings   Glaze: ...   



Chicken and Vegetable Summer Rolls

    These cool appetizers are perfect when you don't want to heat up the kitchen.They are also a great "make-ahead" item when entertaining guests.     Makes 5 servings   Dipping Sauce: ½ cup vegetable br...   



Orchard Choice Organic Mission Figs

  Valley Fig Growers has introduced Blue Ribbon Orchard Choice Organic Mission Figs in response to the growing interest in organic fruits. Grown by California farmers who follow earth-friendly growing practices and certified organic by the USDA and the California C...   



Walnuts (English): Nutrition . Selection . Storage

Nutrition information for walnuts (english) and tips on how toselect, store and prepare them. [All Fruits] [All Vegetables]   The English walnut tree is grown for its timber as well as nuts.    ...   



Wild Blueberries: Nutrition . Selection . Storage

Nutrition information for wild blueberries and tips on how toselect, store and prepare them. Health Benefits [All Fruits] [All Vegetables]   Wild Blueberries are smaller and darker in color than their domesticated cous...   



Quick Tip: Peas

Give Peas a Chance. Snow Peas that is!   Check out this quick and yummy recipe for Chinatown Vegetable Medley >>...   



Home Intro: Mom2Mom

Is Dad eating his Fruits and Veggies?   It’s not always just the kids who need help eating their fruits and veggies. See how other families deal with this. >>...   



Quick Tip: Healthier Cookies

Have you got a Cookie Monster at home?   Sometimes you've just got to have a cookie. Here are some ways to make your favorite cookie recipe a little healthier >>...   



Quick Tip: Weight

Watching Your Weight? Fruits and Veggies make it Easy!   Take a look at our tips for making substitutions in your diet that will keep you trim and full >>...   



Home Intro: No Time to Cook

No Time to Cook?   You don’t have to abandon good eating habits. Take a look at our tips for getting your fruits and veggies when dining away from home >>...   



Quick Tip: What's for Dinner?

The Neverending Question...Hey Mom, What's for Dinner?   We can help with dozens of quick, delicious and healthy recipes. See what’s cooking >>...   



Home Intro: Summer Season

Hot Fun in the Summertime!   The garden is overflowing with fruits and veggies. See what's in season today >>...   



Home Intro: Fall

Fall is Full of Colorful Fruits and Veggies!   Apples, pumpkins and so much more. Check out what fruits and veggies are in season. >>...   



Home Intro: Winter

Winter is here!   It’s time for warm, cozy comfort food. Think soups and more. Click here to see what’s in season today >>...   



Home Intro: Spring

Spring has sprung and with it tender fresh baby vegetables!   Asparagus, tender greens and more; and don’t forget the fruit! See what’s in season today >>...   



Home Intro: Nuts

We're Nuts for Nuts!   Our nutsdatabase offers information on selection, storage and nutrition benefits to help you find out more about this versitle, protien packed food >>...   



September is Fruits & Veggies--More Matters Month

Fruits & Veggies—More Matters is here to help you focus your attention on eating MORE fruits and vegetables! Add one more. Try something new. Educate yourself. Teach the kids. Try a new recipe.  September is Fruits & Veggies--More Matters Month and the perf...   



What's In Season? Summer

June, July, August   Remember, you can enjoy the taste of any fruit or vegetable year-round.Fresh, frozen, canned, dried, and 100% juice - it all counts!   Anaheim Chile Apricots Armenian Cucumber Asian Pear Barbados Cherries Beets Bell Peppers Black C...   



Insider's Viewpoint: Expert Supermarket Advice

Fresh Summer Produce Overload!   July 22, 2014   There are many things that we look forward to during the summer- sunshine, time at the beach or lake, picnics and swimming. One of my favorite summertime happenings is shopping for all the fresh su...   



WHAT GIVES CAULIFLOWER IT’S PURPLE, GREEN & ORANGE COLOR AND HOW DOES IT COMPARE TO WHITE IN NUTRITIONAL VALUE.

The colored varieties are created by mixing cauliflower with other plants. For example, green cauliflower is a cross between cauliflower and broccoli. Beta carotene makes cauliflower orange. (It makes carrots orange too). Purple cauliflower is a type of broccoli that is pu...   



Mouthwatering Mangos

  Next time you shop the produce aisle, don’t forget the mangos! Prized for their sweet-tart, fragrant, and juicy interior, a mango’s flavor is unique and exotic, a taste of the tropics. Available year round, purchase plump mangos with a sweet aroma; av...   



Del Monte Fruit Naturals

Introducing Del Monte® Fruit Naturals® No Sugar Added Peaches!    Now you can enjoy delicious Del Monte® Fruit Naturals® Peaches with no added sugar!    Each 8oz. plastic container holds delicious, premium fruit picked at ...   



WHAT ARE YOUR THOUGHTS IN ADDITION TO EATING ACTUAL FRUITS AN VEGETABLES, TAKING A SUPPLEMENT NATURE'S GATE VEGGIE/ NATURE'S GATE FRUITS CAPSULES?

We are not familiar with Nature’s Gate fruit or veggie capsules. As a general rule, it is better to get your nutrients from actual fruits and vegetables instead of supplements. ...   



I am seeking a way to plan menus (Breakfast, lunch, dinner, snacks) that will help me be creative in food choices (variety)and make sure I'm planning the right kinds of foods (food groups). Thanks so much for any help. Laura

I think the meal planning resource on this http://www.fruitsandveggiesmorematters.org website will be useful to you as you plan nutritious meals for your family.  You should view the meal planning page on this website and gather ideas on how to get more fruits and veg...   



Fall in Love with Fall Produce

  The autumn harvest season is a perfect time to enjoy the beauty of fall foliage, take family walks on crisp, cool days and enjoy the abundance of fresh and deep-colored fruits and vegetables like apples, pears, sweet potatoes, acorn squash, cranberries.  ...   



my baby is of 7 mths and i do't know how he 'll eat happily he cry when ever i give him any thing any fruit or veg. or any thing can u plz tell me how to make him happy while eating

I would strongly encourage you to discuss your concerns with your pediatrician, as there may be other reasons why the baby is crying and unhappy during feeding.  Your pediatrician can help identify what the problem is....   



HI I AM FROM INDIA, I AM 9 MONT'S OLS BABY MOM MY WEIGHT 65KG MY HIGHT 5.7 SO PLS SUJEST HOW TO BACK MY BODY SHAPE

Getting back to your weight before you had your baby can take time. You are less than 4kg (8lb) above your ideal body weight (for a woman with a medium frame size). Eating fruits and vegetables that are prepared without a lot of oil or sugar added will help you to lose wei...   



I NEED TO KNOW HOW MUCH FRUITS&VEGGIES & MEATS I CAN HAVE A DAY AND STAY UNDER 2,000 CALORIES RECOMMENED FOR TYPE 2 DIABETES I AM 72 YEARS OLD .PLEASE HELP IF YOU CAN. THANK YOU. E.C

You can find out how much of each food group you need at My Pyramid. Since you have diabetes it is important to try to keep your weight down. Eating lots of veggies is a healthy way to do this. You can find good healthy recipes by clicking here, or you can find a loca...   



Halloween Treats

Offering better-for-you treats during Halloween   Halloween is a time of fun and excitement for kids who will be picking up sweet treats from door-to-door candy collecting. Luckily, having a spectacular Halloween doesn’t have to mean calorie overload for y...   



MY 7 YEAR OLD WILL NOT EAT ANY FRUITS & VEGETABLES (EXCEPT MAYBE A GRAPE). HE ALSO DOES NOT EAT MEAT. HE EATS ALL CARBS. I'M AT MY WITS END. I CAN'T SEND HIM TO BED HUNGRY, AND I ALWAYS END UP CAVING AND GIVING HIM CEREAL, ETC. HE DOES DRINK LOTS OF MILK, THANK GOD! HELP

Children are often picky eaters, and it is sometimes not easy to get them to try new foods. You can find out how many fruits and veggies kids need by clicking here.   Here are some tips to help kids eat more fruits and veggies: Include fruits and veggi...   



I'D LIKE TO KNOW THE NUTRITIONAL VALUE PEARS HAVE. I READ ABOUT ALL OTHER FRUIT BUT NEVER SEE ANYTHING ON PEARS. CAN YOU CLUE ME IN ON THEIR NUTRITIONAL VALUE?

Pears have no fat, cholesterol or sodium (salt). They are an excellent source of fiber and a good source of vitamin C. They also contain phytochemicals which are good for health. You can find interesting information about pears here, and you can find some good recipes fo...   



I TAKE HYDROCHOLORTHIZADE TO CONTROL MY BLOOD PRESSURE AND I WOULD LIKE TO KNOW HIGH SOURCES OF FRUITS,VEGGIE'S AND NUTS CONTAINING POTASSIUM. THANK YOU, M.F.

On our website, there are foods that are high in potassium, and foods that are good sources. You can get there by clicking here....   



Tip: Moms, don't forget applesauce cups

Moms, don't forget that applesauce cups are a quick snack and easy to pack in lunches....   



Tip: Applesauce replaces fat

Applesauce replaces 1/2 cup of fat in recipes for many baked goods....   



Tip: Applesauce as dip

Use applesauce cups as a dip for other cut up fruit....   



I like to substitute spaghetti squash for my pasta but I'm not sure what the proper amount is and how to count it - X # carb - 1/2cup - 1 fruit?/ vegetable. Also I make my own whole cranberry sauce using Splenda, onions. water, etc. Would I still count a serving (1/4 cup of cooked) as 1 fruit plus the Splenda?

One serving of spaghetti squash is ½ cup, and contains about 5 grams of carbohydrate. ½ cup of whole unsweetened cranberries has about 6 grams of carbohydrate (Unsweetened cranberries have less carbohydrate per half cup than other fruits because they naturall...   



when fruits and veggies are frozen don't they lose nutrients like vitamins and minerals?

There is a minimal loss of nutrients whenever fruits and veggies are processed, such as in cooking or heating. When produce is commercially frozen or canned, there is little time lapse between picking and freezing/canning, so the fruits and veggies are processed at their r...   



Fall Harvest: Discover Winter Squash

  As the leaves begin to change to autumn colors and cool crisp air replaces the sultry summer heat, it’s the perfect time to cook with winter squash! Winter squash are really harvested in late summer or early fall. They come in many varieties, shapes and...   



Indulge ...

... in Fruits and Vegetables   Toss your meal planning stress aside for a tossed salad or healthy side. We'll help you indulge theguilt-free way.         Shopping They Cook It, They Eat ...   



What the heck is a vegetable????

In the technical sense, a vegetable is the edible part of plants that is used as food, including fruit, seeds, roots, tubers, bulbs, stems, leaves or flower parts.  ...   



I'm new to juicing fruits and veggies. am I consuming a lot of calories from my juiced fruits and veggies?

It depends on how much you are consuming.  It is potentially easier to obtain more calories from juice because it is easier to consume more since the juice tends to lack the filling effects of fiber from whole fruit or vegetable.  Your best bet would be to est...   



Recipe & Tip Contest Winner: Napa Valley, CA

   Erika Harris Grand Prize Winner  Cooking Class at the CIA, Napa Valley     ...   



Recipe & Tip Contest Winner: Hyde Park, NY

   Hadiza Grand Prize Winner  Cooking Class at the CIA, Hyde Park     ...   



The Healthy Side of Thanksgiving

  Traditionally, Thanksgiving has always been viewed as the holiday where you indulge, but when it comes to fruits and vegetables, more matters - so this is your opportunity to indulge "sensibly."  This year, include dishes filled with delicious...   



I HAVE SOME BAGS OF FROZEN VEGETABLES THAT HAVE EXPANDED SINCE I BOUGHT THEM. THEY HAVE BEEN FROZEN THE ENTIRE TIME, BUT NOW THEY ARE SO FULL OF AIR THAT I CAN'T SQUEEZE THEM. IS THIS A PROBLEM?

The expansion is probably due to ice and not air. Vegetables contain water, and water expands when frozen. This expansion can cause the cell walls to break. Any slight thawing causes the water to leak out of the cells. When refrozen, the water is now on the outside of the ...   



Quick Guide to Getting MORE Fruits & Vegetables

We know the story. You want your family to eat more fruits and vegetables and you intend to serve more, but practical issues seem to always get in the way.  We know. You need foods that are convenient and quick to prepare but you also need to feed picky eaters!  ...   



Holidays

Holidays Mean More Fun with Food!   The holidays are time to celebrate with family and friends and the dining room table is always the center of these celebrations. We enjoy the family traditional family recipes as well as incorporating new dishes that reflect ou...   



Winter Veggies Off of the Beaten Path!

  This winter season, explore the delicious versatility of celery root, parsnip, and rutabaga.   Don’t let its ogre appearance scare you, celery root provides a subtle flavor of celery and parsley. Celery root can be used as an alternative to tradition...   



HELLO I'M TRYING TO FIND THE OXALATE VALUES FOR "KOMATSUNA" OR MUSTARD SPINACH. I'VE FOUND THE VALUE FOR REGULAR SPINACH WHICH IS ALITTLE HIGH AND WAS WONDERING IF MUSTARD SPINACH WHICH IS MUCH HIGHER IN CALCIUM WOULD HAVE LESS OF THE OXALATES IN IT AND WHAT THAT NUMBER WOULD BE BASED OF A CUP OF THE GREENS. I HAVE SEARCHED THE INTERNET BUT CANT FIND THAT NUMBER. THANK YOU FOR ANY HELP YOU CAN GIVE ME.

Komatsuna, or Japanese Mustard Spinach is popular in and much of the research on it has been done there. We were unable to locate the value for oxalates in Komatsuna, but found studies mentioning that it is high in calcium and lower in oxalates than spinach. Calcium reduc...   



Baby Steps

  When I go to the hardware store, looking for a new screwdriver, I'm in foreign territory. I don't know much about screwdrivers, and only want to know just enough to make my purchase. If the salesperson tries to educate me too much on screwdrivers, my eyes glaze o...   



Fruit and Vegetables from Breakfast to Dessert

  Q: Help! How do I get fruits and vegetables on the menu in a fun way to interest the family?   A: Fruits and vegetables are needed every day for good health because they provide so many good things for the body, like vitamins, minerals, fiber, water &ndas...   



IF I GO ON A VEGITAREN DIET WHAT ARE THE RIGHT AMOUNTS FOR INTAKE PER DAY FOR A 70 YR OLD WOMAN. WEIGHT THIS MORNING 192LBS,4'11 1/2

You may want to plan your diet with the help of MyPyramid.gov by clicking here. You can enter your information and get a plan that is suitable for your height and weight. There are also tips for vegetarians on the site which you can get by clicking here....   



Minestrone Soup

  Nothing says warmth and comfort more than a steaming bowl of delicious soup. Soup is easy to make, nutritious and inexpensive. One soup that is sure to be a real crowd-pleaser is Minestrone. Minestrone is an Italian soup made with seasonal vegetables. It is one o...   



Figs, Fresh: Nutrition . Selection . Storage

Nutrition information for fresh figs and tips on how toselect, store and prepare them. Health Benefits [All Fruits] [All Vegetables]   There are hundreds of varieties of figs ranging in color from white to purple-black...   



Guava: Nutrition . Selection . Storage

Nutrition information for guavas and tips on how toselect, store and prepare them. Health Benefits [All Fruits] [All Vegetables]   There are many varieties of guavas with skins of yellow, red or purple, and flesh that ...   



Jicama: Nutrition . Selection . Storage

Nutrition information for jicamas and tips on how toselect, store and prepare them. Health Benefits [All Fruits] [All Vegetables]   Jicamas are large (up to 6 pounds) tubers with juicy, crunchy, flesh that makes a grea...   



Kumquat: Nutrition . Selection . Storage

Nutrition information for kumquats and tips on how toselect, store and prepare them. Health Benefits [All Fruits] [All Vegetables]   You eat the entire fruit, skin and all, like a grape. The skin of the kumquats is swe...   



Papaya: Nutrition . Selection . Storage

Nutrition information for papayas and tips on how toselect, store and prepare them. Health Benefits [All Fruits] [All Vegetables]   Papayas range in color from pale yellow to deep orange. Their tiny black seeds are edi...   



Persimmon: Nutrition . Selection . Storage

Nutrition information for persimmons and tips on how toselect, store and prepare them. Health Benefits [All Fruits] [All Vegetables]   Persimmons came to us from Asia. Peel, then eat as a snack, add to salads or make i...   



Pomegranate: Nutrition . Selection . Storage

Nutrition information for pomegranates and tips on how toselect, store and prepare them. Health Benefits [All Fruits] [All Vegetables]   Each pomegranate contains hundreds of seeds surrounded by translucent flesh, both...   



Pummelo: Nutrition . Selection . Storage

Nutrition information for pummelos and tips on how toselect, store and prepare them. Health Benefits [All Fruits] [All Vegetables]   The Pummelo is the largest member of the citrus family and tastes like a sweet, mild ...   



Star Fruit: Nutrition . Selection . Storage

Nutrition information for star fruit and tips on how toselect, store and prepare them. Health Benefits [All Fruits] [All Vegetables]   Also known as the Carambola, the star fruit reveals perfect stars when cut crosswis...   



Butternut Squash: Nutrition . Selection . Storage

Nutrition information for butternut squash and tips on how toselect, store and prepare it. Health Benefits [All Fruits] [All Vegetables]   Easily found in supermarkets today, this winter squash variety is fairly new to...   



Arugula: Nutrition . Selection . Storage

Nutrition information for arugula and tips on how toselect, store and prepare it. Health Benefits [All Fruits] [All Vegetables]   Also called Rocket, this is a peppery green very popular in Mediterranean dishes.  ...   



Beets

[Fruits] [Vegetables]   Beets are deep red, or white in color. Sugar is produced from one variety (Sugar Beets) and the red color is used in food coloring. They may be eaten raw or cooked.    ...   



Broccoli Rabe: Nutrition . Selection . Storage

Nutrition information for broccoli rabe and tips on how toselect, store and prepare it. Health Benefits [All Fruits] [All Vegetables]   Broccoli Rabe is also called Broccoli Raab and Rapini. Blanch before cooking to ma...   



Pumpkin: Nutrition . Selection . Storage

Nutrition information for pumpkins and tips on how toselect, store and prepare them. Health Benefits [All Fruits] [All Vegetables]   The pumpkin is indigenous to North America. Halloween pumpkins are edible and the sou...   



Swiss Chard: Nutrition . Selection . Storage

Nutrition information for swiss chard and tips on how toselect, store and prepare it. Health Benefits [All Fruits] [All Vegetables]   The stems of swiss chard look a little like celery and can be green, red or rainbow-...   



Fruits & Veggies, All Mixed Up

  For some reason, most of us think of fruits and vegetables as two independent ‘teams’ in the mission to get Americans eating more healthfully. There is no doubt that everything ‘counts’ where the consumption of fruits and vegetables is con...   



Heart Health Protection - Guaranteed!

  February is American Heart Month and there are numerous ways a better lifestyle can help reduce your risk of heart attack and stroke, improve cardiovascular function and potentially help you live a longer life.   So what exactly should you be eating for op...   



I am a new learner. I bought wheat grass for using in juices but I don't know how to keep because I cannot use it all at one time. Should I keep in the refrigerator or outside? Also can I just cut the tips and if it keeps growing. Thanks in advance for educating me.

Wheat grass is the young shoots of wheat plants. If no instructions came with your wheatgrass, there is some information available on line (Google wheatgrass). It appears that once the grass has grown to its optimal level, you can keep it in the fridge for about a week. It...   



My mother is a stroke victim who still has, after one year, a feeding tube. She is still completely bedridden and cannot speak. She has good days and bad ones, as expected. She is alert at times and doesn't respond at others. The doctors very quickly gave up on her and wanted us to use a drip (they prescribed "Jevity") for all her nutrition. She is at home in the round-the-clock care of my sister who feels that she needs nothing but juicing and refuses to listen to the doctors because "they only want to maintain her and we want to rebuild her". She has obtained different recipes of fruits and vegetables needed for each different thing such as cleansing arteries, dissolving an aneurysm, building cells, etc. My mother has lost quite a bit of weight (she is only 5'4" and was very overweight before - my guess is that she's lost about 40 pounds) since we brought her home and my other sister feels she is being starved and wants her to be given something else, such as Ensure or go back to the 'Jevity' drip. She is also being given Chinese herbs and other supplements suggested by a medical doctor who has an acupuncture business is an adjoining town. Please give me your opinion/suggestions as I seem to be caught in the middle.

Your sister’s dedication is to be commended. Fruits and vegetables are wonderful sources of many nutrients that are essential for health, but may not provide all the nutrients needed by someone who is seriously ill. Fruit and vegetable juices may provide little prote...   



My mother is 84 years old and her appetite is'nt very good. I would like her to drink V8 funsion juice, but some are too sour - can I add water and have the juice still be an effective source of nutrients? Serving is 1 cup - I added 1 cup of water.

Adding water to juice will dilute the concentration of nutrients in the juice. If she is drinking the full 2 cups of diluted juice, she will get the amount of nutrients that was in the 1 cup of juice that was diluted with 1 cup of water....   



Hi Ma'am, I'm 18yrs old and a male. I want to maximize my protein intake and proper proportions of nutrients. I wish you to tell me how to get the maximum protein from fruits and veggies, so that this will lay a good foundation for my whole life.

Congratulations on your interest in life-long nutrition! Beans and nuts are the best vegetable sources of protein; most fruit are not good sources. Variety and moderation are essential for good nutrition. You can create a customized diet for yourself at mypyramid.gov that ...   



Shopping for Fruits & Vegetables

As you cruise the grocery aisles, remember all forms count. Pick up fruits and veggies throughout the store; it’s okay to grab canned and frozen.  Try dried as well!  And of course, 100%  juice.  It’s easier to use more fruits and vegetabl...   



Family Dinner with Fruits & Vegetables

Getting more fruits and vegetables in at the dinner doesn’t have to be a struggle. Hey, why not add fruits and vegetables to the meals you are already making? How Smart! Or, make a meal starring just fruits and vegetables. Try these tips for convenient ways to add ...   



Eating Fruits & Vegetables On The Go

Eating on the go can feel chaotic, but it’s easy to include more fruits and vegetables away from home.  Try these easy to prepare ideas and tips to avoid last minute sugary, high-fat snacks and meals that can really slow you down.     Choose t...   



Back To School with Fruits & Vegetables

What better way to boost that brain power than to fuel those bodies with healthy fruits and vegetables. Here are a few tips to make your kids the envy of the lunchroom!    Covert yogurt:  In your child’s lunch, pack a container of plain yogurt and...   



Fruits & Vegetables On A Budget

Fruits and veggies don’t need to break the bank. Get Smart! It’s easy to include more without spending more. Remember, all forms count, so look for weekly specials throughout the store and try these other tips for including MORE.     Sale sleuth...   



Quick Guide to Entertaining

When you’re entertaining – or being entertained - it’s so easy to check those good habits at the door. But with a little creativity, your healthy treats will be the talk of the town!     Fabulous fondue:  Add apples, cauliflower and car...   



Games that Teach Kids about Fruit & Vegetable Nutrition

Check Out Our  Kids' Website, FoodChamps.org, for games that teach kids about fruits and vegetables and healthy eating.     ...   



Healthy Finger Foods for Valentine's Day!

  Valentine’s Day means… Romance. Love. Candlelight. There is no better way to celebrate the feelings of the heart than with a romantic meal at home. The most romantic foods are finger foods because… feeding your partner is fun. Foods perfect fo...   



Best of: Calcium

  High in Calcium   Fruits and vegetables that contain 200mg or more of calcium per reference amount (20% of the daily value) qualify to carry the label “high in calcium.” Examples include:   Calcium fortified juice.   Good Source of ...   



Best of: Magnesium

  High in Magnesium Fruits and vegetables that contain 80mg or more of magnesium per reference amount (20% of the daily value) qualify to carry the label “high in magnesium." Examples include:   AlmondsBrazil NutsPinto beansSpinach (1/2 cup cooked) ...   



Entertaining with Fruits & Vegetables

  If you’re entertaining this fall, we have suggestions! You can be sure where there's a celebration or an event, there will be food ... and you'll need ideas! So, take a look at these great tips on how to include fruits and vegetables in your fall celebra...   



Citrus Connection

  Any way you slice it, citrus fruit is delicious and nutritious. Known best for containing the antioxidant vitamin C, citrus fruits also boast numerous health benefits. A low-fat diet rich in vitamin C has been linked to a reduction in the risk for cardiovascular ...   



Top 10 Meal Planning & Shopping Tips

Quck. Easy. Always Prepared.   Dried Fruits. Take advantage of the the vast assortment of dried fruits available and dress up your cereal or salads ... or simply enjoy as a snack.   Leftovers. Re-create leftovers to make a whole new meal.  Use ...   



Top 10 Ways to Get Kids Involved in Healthy Cooking & Shopping

How Can Kids Help?   Mean Green Cleaning Machine. Let them wash fruits and vegetables when preparing for cooking or eating.   Pick A Peck!  When shopping, let them select a new fruit or vegetable to try ... or several!   Make It Snappy! Let them sn...   



Top 10 Reasons to Eat MORE Fruits & Vegetables

Why eat MORE fruits and veggies?   Color & Texture. Fruits and veggies add color, texture ... and appeal ...  to your plate.   Convenience. Fruits and veggies are nutritious in any form - fresh, frozen, canned, dried and 100% juice, so they're ready when you ar...   



Insider's Viewpoint Archive

Seasonal Solutions Fall | Winter | Spring | Summer        Recipes Fruit and Veggie Database Ask the Expert What’s in Season?            ...   



Sugar113.Dr. says I'm pre diabetic is eating 4 apples a day too much

Eating lots of fruits and vegetables is important, especially for diabetics. Apples contain sugar, but are also high in fiber, so 4 apples a day would probably not increase your blood sugar adversely. However variety is an important part of good nutrition, so it would be b...   



Go Green! Save Green! Eat Green!

  Spring. St. Patrick’s Day. Nutrition Month. Three good reasons to look through "green-colored" glasses! More than just a color, green has become symbolic with nature, growth, and HEALTH. First off, "Going Green" is a term used today to e...   



Black Beans and Rice

Preparation Time: less than 30 minutes 1 small onion, chopped 1 small green pepper, chopped 2 ...   



Healthy Weight. Healthy Skin

Eating Fruits and Veggies Helps with Weight Loss, Glowing Skin   Many of us want to lose or maintain weight, be healthy and have glowing skin. Eating more fruits and vegetables can help you do all that and more. Whether you choose fresh, frozen, canned or dried fr...   



Vegetarian Kids

So, your kid wants to be a vegetarian. Sometimes teenagers who are exploring their independence will decide not to eat meat.  Though it may be a challenge for you to cope with this decision, don’t panic!  There are health benefits that come from following a well-planne...   



Top 10 Healthy Ways to Cook Fruits & Vegetables

Cook It Up the Healthy Way   Bake ... Sweet potato fries by cutting up into slices and seasoning with olive oil, cayenne pepper and a dash of salt. Peaches for a sweet snack. Slice in half, drizzle on some honey and sprinkle with gin...   



Cabbage Rolls

Preparation Time: less than 30 minutes 1 small onion, chopped 2 cloves garlic, chopped 1 teasp...   



Easy Supper

Preparation Time: less than 30 minutes ½   pound lean hamburger 1 onion, chopped ...   



Quick Cauliflower and Chick Pea Curry

Preparation Time: less than 30 minutes 1 small onion, chopped 1 teaspoon canola oil 1 to 2 tea...   



Quick Fish Chowder

Preparation Time: less than 30 minutes 1 small onion 1 teaspoon olive oil 2 potatoes, cubed ...   



Quick Tomato Sauce

Preparation Time: less than 30 minutes 2 cloves garlic, chopped ½ small onion, chopped ...   



Vegetarian Chili with Spinach

Preparation Time: less than 30 minutes 2 cloves garlic, chopped 2 teaspoons oil 1 15-oz. can c...   



Quick Fruit & Veggie Recipes: 30 Minutes or Less

    See 30 Minutes or Less SEASONAL Recipe Archive   Search ALL Our Recipes     Kid-Friendly Recipes Fruit & Veggie Database Ideas for Entertaining     ...   



What fruit/veggie helps you’re teeth whiten?

I am not aware of any fruits and vegetables that whiten teeth....   



I've heard and seen on labels that tomatoes should be unrefrigerated. I know they are more flavorful and ripen as well as over ripen quickly. But is their any other reason for such a claim? By the way, I have been juicing and have a good recipe for Avocado and oranges (1 to 5 cnt) in blender. Also I grow wheat grass but do not have a "wheat grass" juicer. So I have been adding kiwi, hand FULL of wheat grass, 1/2 avocado and oj in blender-tastes great in my opinion. Sometimes I add green tea and flax oil. To thicken sometimes I add ice and raw oatmeal and blend real good. Another good recipe is for a smoothie- 1 apple, 1 banana, flax oil, 1/2 cup raw oatmeal and cinnamon. Apple juice, ice blend well. Sometimes I add Whey protein powder. P.S. don't forget my tomatoes question. Thank you. P.S. I also like to play around and plant seeds of the stuff I eat. They usually grow and when I lived I Florida they actually produced, such as papaya, avocado and of course the tangerines, oranges and grapefruit. Here in IL. The next thing I am going to try from seed is Strawberries? I shall see!

The reason that tomatoes should not be refrigerated is that the taste and texture deteriorate once they are chilled. If they will spoil before you use them, it’s better to refrigerate them once they are really ripe, but know that the quality might not be exactly the ...   



don't know how to cook but want to get more veggies in our diet. I don't know anything about veggies so I never know how to pick them when shopping or how to cook them so that my 5 year old will eat them. Can you help?

Many vegetables can be eaten raw or cooked, and children often prefer them raw. You might choose one new vegetable each week, look it up in our database here to see how to select and store it, then check here for recipes for both cooked and raw vegetables that you might en...   



Avocados

  Silky, rich, and buttery, avocados impress and delight. Packed with “good” monounsaturated fats and cholesterol-free, they also contain many vitamins and minerals such as vitamins C, B6, E, K and folate. California harvests about 80% of the nation&rsq...   



Healthy Breakfast Ideas

  I’m sure that you have heard the expression, “breakfast is the most important meal of the day.” Well, it’s true. A number of studies have shown that people who start their day with a healthy breakfast are more likely to eat healthier the r...   



About The Buzz: Fruit & Vegetable Headlines

July 23, 2014     TheBUZZ Raisins don’t cause cavities?   WHAT THEY’RE SAYING New research suggests that raisins do not cause cavities. Some people steer cle...   



Super Foods to Feel Your Best

Spring to it! Choose Super Foods to feel your best    A busy lifestyle doesn’t have to stand in the way of good health and feeling great. Be sure each of the following foods is on your shopping list to keep your energy up and your immune system strong: ...   



Fruit and Veggie Color List

    Fruits Vegetables Red Apples Blood Oranges Cherries Cranberries Red Grapes Pink/R...   



Need a scale for counting calories for my weight how many intake i weight 184lbs.

You can find a diet scale for weighing food at most home goods stores. To see how many calories you need to lose weight, visit www.mypyramid.gov. The delicious recipes on this site can easily fit into a weight loss plan and will provide variety and interest. ...   



This website is being referred to teachers to use in nutrition education however listings are incorrect, such as listing jicama as a fruit and cucumbers as vegetables. Any suggestions?

Although cucumbers are botanically a fruit, they are a vegetable in the culinary sense, which is why they are listed as such. The same applies to tomatoes, squash and several other foods that are commonly used as vegetables. Believe it or not, there was an actual...   



I live in California. When I first discovered Fuji's, almost 20 years ago, the quality was fantastic just as the red delicious was when I was a child back in the 60's. First they ruined the Red Delicious making it for the most part inedible. It seems agribusiness has come close to ruining the Fuji as well. Why has the quality deteriorated so in recent years?

Many different factors can affect the quality of produce that you buy including weather, season, ripeness, storage conditions, storage time or a combination of these. Click here for tips on selection and storage of fruits and vegetables....   



How long does one steam fresh asparagus to a light crunch? Pieces are cut to a two inch piece

In general, it should only take a 2 - 3 minutes, but may vary depending on the thickness of the asparagus stalk. ...   



What are 10 reasons to eat more fruits and vegetables?

There are numerous reasons to eat more fruits and vegetables. Click here to see our Top Ten....   



Is there any evidence that juicing vegetables and drinking the juice will stop cancer from reoccurring?

There is no evidence that juicing will prevent cancer recurrence. I would encourage a well-balanced healthful diet as well as a healthy lifestyle that includes exercise, stress management, adequate rest etc. as a general approach to overall disease prevention. Al...   



Why do the new recommendations for fruits and vegetables include more vegetable servings than fruit servings?

Although fruits are very healthful and are low in calories relative to the amount you can eat, they do contain more calories than most vegetables, with the exception of starchy vegetables. The recommendation is lower for fruits to allow adequate amounts of all foods t...   



which country do your fruit and vegetables come from and why don't you put this on the packet or lable (I'm in Australia)

We do not grow, process or distribute any fruits or vegetables, so have no input on the country-of-origin labeling.  ...   



Healthy Meal Planning Guide

Shaping Meals Around Fruits & Veggies   What’s for Dinner? If you’re running around at 4PM still trying to answer this question, perhaps we can help.   There’s a lot to consider when deciding what to fix for dinner: likes, dislikes, bud...   



Powerhouse Produce!

Jump Start Your Weekly Shopping List with Powerhouse Produce!   Do you find yourself shopping for the same ol’ produce standbys week after week? Mix it up! Variety is key for getting the most out of fruits and vegetables. Here are a few tips why incorporating...   



Does yogurt have similar nutritional benefits when it's cooked as when it's eaten raw? I don't care for the sour taste, but I like to cook chicken and fish in it. Thanks

The nutritional benefits of yogurt used in cooking will be similar to when it’s eaten raw, although some vitamins may be destroyed by heating. Additionally, active cultures that are in uncooked yogurt will also be destroyed by heating. However, you will sti...   



FAQ's: Ask The Expert

Is 5 a day still the recommendation?   What is 5 a day?   What is one serving of a fruit or a vegetable?   Why are cucumb...   



FAQ #1: Ask The Expert

    Is 5 a day still the recommendation?   The current recommendation for intake of fruits and vegetables range from 4 to 13 servings a day or 2 to 6 ½ c...   



FAQ#2: Ask The Expert

    What is 5 a day?   "5-A-Day" was the program that preceded Fruits & Veggies — More Matters. Its purpose was to promote the consumption o...   



FAQ#3: Ask The Expert

    What is one serving of a fruit or a vegetable?   For most fruits and vegetables, a serving is ½ cup. A serving of dried fruit is ¼ cup and a s...   



FAQ#4: Ask The Expert

    Why are cucumbers, pickles, and tomatoes called veggies when they are really fruits?   Botanically, they are a fruit because they contain seeds. In a c...   



FAQ#5: Ask The Expert

    What can adding more fruits and vegetables to your diet do to help you?   Consuming fruits and vegetables is associated with a lower risk for heart diseases...   



FAQ#6: Ask The Expert

    Which fruits and vegetables are phytonutrient-rich?   All fruits and vegetables contain phytonutrients. Some, such as berries and plums for example, have ve...   



FAQ#7: Ask The Expert

    What do antioxidants do for us?   Antioxidants reduce the harmful effects of oxidation in some chemical reactions in the body. Oxidation causes free radical...   



FAQ#8: Ask The Expert

    Can a person eat too much fruit?   It’s great that you are reaching for fruit for snacks and including it in your meals. Consumption of fruit would b...   



FAQ#9: Ask The Expert

    Which fruits and vegetables are "in season" during summer?   The summer months always bring a bounty of juicy and delicious produce. Some items l...   



FAQ#10: Ask The Expert

    How long do the nutrients stay "good" in fruit and vegetables?   Nutrients do start to degrade after harvest, but this can be minimized by proper ...   



FAQ#11: Ask The Expert

    Does the nutritional value of fruits and vegetables depend on how ripe they are?   The nutritional value of produce depends on many different factors, inclu...   



FAQ#12: Ask The Expert

    How do I properly care for my fruits and veggies to prolong their nutrition and life?   See our tips for storage of specific fruits and vegetables. Also, ke...   



FAQ#13: Ask The Expert

    How do I store loose-leaf salad mixes so that they stay fresh without getting all slimy in the plastic bag?   Wash the greens well under running water- a co...   



FAQ#14: Ask The Expert

    Do canned vegetables have all the nutrients of fresh or frozen?   It is true that the nutrient content of canned and frozen fruits and vegetables is compara...   



FAQ#15: Ask The Expert

    How can you tell if a fruit or vegetable is ripe or good for buying?   It will vary depending on what you are buying. Visit our Fruit & Veggie Database ...   



FAQ#16: Ask The Expert

    I am trying to lose weight by taking in fewer calories than I need, but the scale is not moving. What should I do?   It can be very frustrating to not see t...   



FAQ#17: Ask The Expert

    My husband is a diabetic and loves eating fruit. Is this o.k.?   All fruits can be worked into a meal plan for diabetes, but since they do contain carbohydr...   



FAQ#18: Ask The Expert

    What fruits and veggies are good for diabetic to eat?   All fruits and vegetables can fit into a meal plan for diabetes. Starchy vegetables such as potatoes...   



FAQ#19: Ask The Expert

    Is it a good idea to "sneak" pureed veggies into kids meals - is it as nutritious?   “Sneaking" vegetables and fruits into kids’...   



FAQ#20: Ask The Expert

    How can we teach kids how important fruits and veggies are?   Getting kids to eat fruits and vegetables can sometimes be a challenge. To begin, try to make...   



FAQ#21: Ask The Expert

    What fruits and veggies contain very little or NO POTASSIUM?   Many fruits and vegetables are good sources of potassium, but there are some conditions, lik...   



FAQ#22: Ask The Expert

    Can you tell me what fruit is high in fiber?   These fruits are excellent sources of fiber (contain more than 5g per serving): Apples, blackberries, pears ...   



I have recently had surgery and now have a lap-band. I need to eat nutritionally dense food but with an inphasist on non-starchy vegetables. I've just been diagnoised with Type two diabetes. Can you direct me to such information links. Thank you before hand for any help you might send. Take care, Gala parker

It may be good for you to get some help from a Registered Dietitian. You can find one in your area by clicking here. I encourage you to attend any post-surgery nutrition classes offered by the hospital where you had your surgery. The nutrition staff offering these classes ...   



Keep It Simple

Keep It Simple!   Simple pleasures. How often do we forget that thought and long for foods that are complicated, decadent and difficult to make? We believe that sophisticated foods—the ones with long ingredient lists and time-consuming preparation—are a...   



About The Buzz: Broccoli Prevents Cancer?

  TheBUZZ Broccoli Prevents Cancer?   WHAT THEY’RE SAYINGIf you eat broccoli every day, you’ll have a lower risk of cancer.   ...   



About The Buzz: The Archive

What Have You Heard? Read Our Advice …   Weight Loss or Maintenance Health Remedies Beauty & Skin Disease & Disorder Prevention / Health Promotion Children Preparation / Color Groups / Forms (e.g. frozen) Supplements / Food Substitutes Bever...   



Patriotic Produce

  Grilling season is gearing up as the school year winds down and weather finally cooperates to entertain outdoors! This Memorial day, celebrate our veterans with a patriotic nod to the menu. In addition to the usual grilling fare, add tasty and healthful fruit and...   



Summer Salads

  Nothing quite says summer like fresh and delicious salads. Salads are a great way to combine whole grains, fruits, vegetables and meats into one yummy dish. You can mix and match with different ingredients so salads are almost foolproof. Beans are a great substit...   



I have to follow a diet refrain consuming veggies and fruits rich with potassium. where I can find a list? Thanks

Others have asked the same question. See the response in #21 of our Frequently Asked Questions by clicking here.  ...   



I used to enjoy Sunchoke....I can't find it anywhere. Do you know where it grows and where to find it??

Sunchokes (Jerusalem Artichokes) are native to North America and have their peak season in the fall and winter. You might see them sporadically until fall. If you Google “sunchokes” you might find a source in your area. ...   



Too Hot to Cook

  The temperature is soaring, and the thought of a hot kitchen is making you think take-out is your best bet – but think again! Keep your cool with a no-cook menu that includes easy to use ingredients and minimal preparation.   Try these simple solutio...   



I'm not understanding how to read you 'in season' lists. What is the difference in the red and black lettering? Thank you.

Those in red have additional information about selection, storage and nutritional value. You can click on the word to go to that page. Those in black have not yet been added, but check back for information because we’re updating the site every day....   



Fruits and Veggies - The Thrill of the Grill

Fruits and Veggies – The Thrill of the Grill   By this time of the year, Americans have turned to the tradition of backyard cookouts. You may be thinking of barbeque, hamburgers or hot dogs. But what about bringing vegetables and fruits to the forefront of o...   



I babysit an 8 year old girl who is a very picky eater, Yesterday her mother sent her and her and her brother ( who is 5) fries and popcornshrimp for lunch, I had the lil' girl eat 5 pieces of the shrimp before she could have more fries, she got upset w/ me but she doesn't need to eat half a bag of fries... So this morning her mother brought a pack of bacon and said that this was the lil' girls lunch, she can eat a whole pack of bacon by herself. IS THIS RIGHT? I KNOW IT CAN"T BE HEALTHY !!! What should I do. My kids don't eat like that and they are 3 and 5... HELP !! I don't want this Lil' girl growing up to Be very overweight. HELP ME PLEASE. Any advice will help

Offering nutrition advice without being asked can be tricky, and you might be most successful if you are kind and non-judgmental. Eating lots of salty and fatty foods, like those you list, is not recommended. Here are a couple of suggestions: You might try offering ...   



How can you make the meat and potatoes guy in your life eat more? He doesn't want to eat more fruits and veggies, just the meat!

If you have children, his example is important for developing good eating habits in them. Enlist his support for that reason, although there is no guarantee. If you do not have children, you can serve them, but there probably isn’t much you can do beyond that.&n...   



About the Buzz: Grapefruit Burns Fat

  TheBUZZ Grapefruit Burns Fat   WHAT THEY’RE SAYINGEating a half a grapefruit before meals will burn fat.   WHAT WE KNOW ...   



About the Buzz for 072308

  TheBUZZ Eliminating sugar is an effective treatment for kids with ADHD.   WHAT THEY’RE SAYINGSugar makes kids irritable and hyperactive.  ...   



Grilled Vegetables 101

Grilled Vegetables 101   Summertime grilling isn’t just for slabs of meat. There's room on the grill for veggies too, but where to start? Grilling enhances the unique flavors of the vegetable and caramelizes the natural sugars. I often find that many guests ...   



The Importance of Physical Activity

So Many Reasons to Get Going! Along with eating healthfully, physical activity is integral to weight management. Research has shown that physical activity helps you to lose weight and keep it off. Not only does it burn caloriesbut there are numerous other advantages o...   



It is my understanding that the new recommendation for fruits and veggies is 9-14 servings. But when I look at the website of the various organizations, cancer, heart... I'm finding that it is still 5. So, what is the recommendation. And, when dealing with children, is it less, or are the serving sizes just smaller? Thanks, K

The recommended amount for most adults is 7 to 13 servings a day, depending on age and activity level. The amount for younger children is usually less, also depending on age and activity level. Recommendations through other organizations usually say 5 or more to ...   



Top 10 Fruit Snacks for Kids

Popsicles! Freeze 100 % juice to make popsicles.   Fruit Sandwiches. Use slices of apples or pears and low-fat cheese.   Peanut Butter & ...Whatever! Serve fresh fruit with a dab of peanut butter.   Fruit & Yogurt. Fresh fruit dipped in your kid's fav...   



Calories Burned During Specific Activities

  Burning It Off!The number of calories burned during an activity will depend on body weight, the intensity of the activity and duration. For example, a person who weighs 130 pounds will burn approximately the following number of calories during one hour of each acti...   



Fourth of July

  Fourth of July, is one of our nation’s most distinguished holidays; it’s a day to celebrate our independence and of course, it’s a day to eat! Besides the traditional festivities including parades and marching bands, patriotic speeches and firew...   



30 Minutes or Less Recipes: June

    Black Beans and Rice   Cabbage Rolls   Easy Supper   Quick Cauliflower and Chick Pea Curry   Quick Fish Chowder   Quick Tomato Sauce      <<Return to 30 Minutes or Less Archive    ...   



30 Minutes or Less Recipe Archive

Fall | Winter | Spring | Summer                           Kid-Friendly Recipes Fruit &am...   



Blueberry-Pineapple Parfaits

Preparation Time: 15 minutes (plus thawing time if using frozen berries) 1 20-oz. can pineapple chunks, drained ...   



Confetti Plum-Pasta Salad

Preparation Time: 30 minutes 8 oz. colored corkscrew pasta ½ medium red bell pepper, cut into strips ...   



Strawberry Banana Smoothie

Preparation Time: 5 minutes 2 cups orange juice 1 cup strawberries 2 medium bananas ...   



Cherry-Couscous Salad

Preparation Time: 20 minutes Salad 1 1/2 cups vegetable broth or water 1 1/2 cups couscous 2 cu...   



Mediterranean Bow Ties

Preparation Time: 30 minutes 1 tablespoon olive oil 1 cup green onions, sliced 1/2 teaspo...   



i am a diabetic- and i love fruits and veggies. i could live on fruits and veggies alone. my question is-how much fruits & veggies r too much and what is safe?

Fruits and veggies are an important part of a meal plan for managing diabetes. However, they do contain carbohydrate in the form of sugar in fruits and starch in vegetables. They are also high in fiber, which helps to delay absorption of sugar.  Depending on...   



Summer Vacation

 ... with Fruits and Vegetables   Summer means it's time for a vacation! Whether that involves celebrating a holiday, attending or hosting outdoor gatherings, long, lazy days or a rush of activity, there's sure to be food. But while you're enjo...   



Tip: Mrs. Dash Salt Substitute

Use Salt-Free Mrs. Dash® Original Blend as a substitute for salt in any recipe that instructs you to add salt to taste or to season with salt....   



Tip: Mrs. Dash Add to Steamed Veggies

Add Salt-Free Mrs. Dash® Lemon Pepper to steamed green vegetables or baby carrots for a real taste lift....   



Tip: Mrs. Dash Mesquite Grilling

For great smoky flavor, mix Salt-Free Mrs. Dash® Mesquite Grilling Blend or Lemons Pepper™ with unsalted butter or margarine and spread on hot corn on the cob....   



Tip: Mrs. Dash Potatoes

Dice 1 large baking potato and 1 small onion, add to medium skillet sprayed with cooking spray, sprinkle 1 teaspoon of Salt-Free Mrs. Dash® Extra Spicy Seasoning Blend, sauté until tender....   



Tip: Mrs. Dash Add to Steamed Veggies

Add 1 teaspoon (5mL) of Salt-Free Mrs. Dash® Garlic & Herb Seasoning Blend and 1 teaspoon (5mL) olive oil to 1 cup (240mL) of frozen mixed carrots and peas, microwave or steam for a few minutes until cooked....   



Tip: Mrs. Dash Seasoning Blend

Add 1 teaspoon (5mL) of Salt-Free Mrs. Dash® Garlic & Herb Seasoning Blend and 1 teaspoon (5mL) olive oil to 1 cup (240mL) of frozen mixed carrots and peas, microwave or steam for a few minutes until cooked....   



Tip: Mrs. Dash Add to Squash

Coat Eggplant, Squash, Zucchini and/or peppers with Olive Oil and your favorite Mrs. Dash® Seasoning.  Place on the grill for wonderful roasted vegetables....   



One-Pan Dinner Solutions

  When the temperature rises outside, few people want to turn on the oven inside. Don’t let the summer heat slow down your family’s healthy eating habits! With a little creativity, you can make great tasting meals that are light, sensible and easy by co...   



5 Refreshing Fruits for You and Your Family

  The heat is on in more ways than one as the dog days of summer are here. Trying to stay cool along with pleasing your family’s palate is possible while choosing some of the refreshing summer fruits that are in abundance this time of year.   If you ar...   



About The Buzz: Cherries Cure Arthritis

  TheBUZZ Cherries Cure Arthritis   WHAT THEY’RE SAYINGEating cherries may help reduce the pain of rheumatoid arthritis.   WHAT...   



Summer Entertaining - Hints & How-To's

 ... with Fruits and Vegetables   Summer brings holidays, outdoor gatherings, vacations and special occasions that center around food, so why not center your thoughts around the many ways you can incorporate fruits and vegetables into those cel...   



4 Ingredients to Bliss

  It doesn’t take too many ingredients to prepare a heavenly dessert, especially with fresh, ripe, seasonal fruit. Below are 5 quick recipe ideas using just 4 ingredients or less!   Recipe 1Toss 1 pound fresh hulled strawberries with 3 tablespoons melt...   



Tailgating

  Let’s face it, most of us are not thinking about healthy food when planning a tailgate party, but what if you could still enjoy your game day favorites without breaking your calorie bank? We’re not suggesting that you serve tofu burgers with bean spro...   



Beat the Heat

  Summer activities are so much fun, it’s easy for children to forget to drink the amount of fluids their bodies need to keep hydrated. Whether your kids are off to camp, the playground or pool, make sure they are drinking enough water and other fluids. Fruit...   



Eating Locally-Grown Foods

  Locavore is a newly coined term describing people who are committed to eating locally-grown foods as often as possible. Here, in Pennsylvania, approximately 3,500 farming families work every day to grow fresh, nutritious vegetables and fruits for locavores to eat...   



BBQ Burger Dinner

Preparation Time: 30 minutes 1 cup thinly sliced tomatoes 1 cup thinly-sliced, peeled cucumbers ...   



Chunky Fresh Tomato Salsa

Preparation Time: 15 minutes 1 small red onion, coarsely chopped 1 medium green bell pepper, coarsely chopped ...   



Grapefruit Fizz

Preparation Time: 10 minutes 32 oz. sparkling water or seltzer 6 oz. grapefruit concentrate, thawed ...   



Bowties with Tomato-Pepper Sauce

Preparation Time: Less than 30 minutes 8 oz. (1/2 pound) whole wheat bowties or penne 2 tablespoons olive oil ...   



Confetti Pizza

Preparation Time: 20 minutes ¼ cup frozen broccoli ¼ cup frozen or canned corn (drained if canned)...   



30 Minutes or Less Recipes: July

    Blueberry-Pineapple Parfaits   Confetti Plum-Pasta Salad   Strawberry Banana Smoothie   Cherry-Couscous Salad   Mediterranean Bow Ties      <<Return to 30 Minutes or Less Archive     Sea...   



Fall and Back-to-School

 ... with Fruits and Vegetables   Whether you're packing your child's lunch for school or bringing snacks to an after class event, we have suggestions!  Whatever the event, there's sure to be food. But while you're enjoying the season, mak...   



Take Your Child to the Supermarket Day

We’ve developed these supermarket activities to help you introduce fruits and vegetables to your kids. Just print and plan a trip to the store!       Eat Your Colors Everyday!It’s important to eat ...   



P.A.C.K. – Pack Assorted Colors for Kids Program

    PACK is a simple five-day educational program aimed at encouraging kids to eat more fruits and vegetables, as well as a wider color variety, while at home and school. Last year hundreds of thousands of elementary school children “packed” more ...   



Locally Grown Foods

  Locavore is a newly coined term describing people who are committed to eating locally-grown foods as often as possible. Here, in Pennsylvania, approximately 3,500 farming families work every day to grow fresh, nutritious vegetables and fruits for locavores to eat...   



Programs that Teach Kids about Fruits & Vegetables

Check here often for local or national fruit and vegetable activities and programs your kids will love!     Michelle Obama’s Let’s Move! Campaign  The Let’s Move! campaign was inspired by the fact that the obesity rate in ch...   



Pear Pairings from New England!

  Happy Fruit and Veggies—More Matters Month! It’s time to celebrate the abundance of delicious fall produce that the season has to offer. This month, try one new fruit and veggie each week – you’re bound to discover a new favorite. In New E...   



Broccoli and Green Beans with Green Sauce

Preparation Time: 20 minutes 8 cups (8 oz.) spinach, tough stems trimmed 1/2 cup low-sodium vegetable broth ...   



Fig, Apple, and Chicken Stir-Fry

Preparation Time: 30 minutes or less 2/3 cup low-sodium chicken broth 2 tablespoons light soy sauce ...   



Spinach and Bow Ties

Preparation Time: 20 minutes 2 cups (4oz) uncooked bow tie pasta 2-10oz boxes frozen, chopped spinach ...   



30 Minutes or Less Recipes: August

    BBQ Burger Dinner   Chunky Fresh Tomato Salsa   Grapefruit Fizz   Bowties with Tomato-Pepper Sauce   Confetti Pizza      <<Return to 30 Minutes or Less Archive     Search ALL Our Recipes...   



Back to School Means Back to Produce

  Start another school year glowing! Confused? When discussing fruits and vegetables with children, it often helps to emphasize their importance by explaining how they help us glow.* As an adult with children or even grandchildren, you can probably see the simplici...   



Top 10 Ways to Enjoy Apples

    Apple Chutney. Swap cranberries out for apples and top our Spicy Apple & Pear Chutney over turkey sandwiches, pork chops, grilled chicken, and more!   Applesauce … Smooth or Chunky? Low sugar or sugar-free? With raisins … or cranberries? J...   



Top 10 Ways to Enjoy Butternut Squash

     Added to stew   Steamed and drizzled with olive oil   In a curry   Baked and stuffed with apples and ham   Add cooked squash to a canned black beans with a dash of cinnamon and cumin   Added to vegetable soup &nb...   



Top 10 Ways to Enjoy Eggplants

   Yes, You Can Curry It! Cut eggplant into cubes and add to your favorite curry sauce and simmer until tender. Serve over brown basmati rice.   Stir-Fry. Add eggplant to your stir-fry early on [along with other hard vegetables] so it cooks thoroughly. ...   



Top 10 Ways to Enjoy Raspberries

     Time to Salsa! Make raspberry salsa* to use with grilled fish, shrimp or chicken.   Garnish a Spritzer. Try with a peach or apricot nectar and seltzer.   Berry Salad. Make a mixed-berry salad – blackberries, blueberries, raspberr...   



Family Meals

  Now that it’s back-to-school time more of us will be facing dinner challenges with our busier schedules. Eating meals together as a family has many benefits. It helps children develop healthy eating patterns and do better in school. It is also a great time ...   



A Healthier Potato

  Potatoes are good for you, delicious and nutritious. One of the most popular vegetables eaten in the US it is on the top 20 most frequently eaten raw vegetables. Potatoes are considered a starchy vegetable and contain healthy complex carbohydrates. Mother Nature ...   



iv for 092608-bernadette joyce

Potatoes are vegetables   Potatoes are good for you, delicious and nutritious. One of the most popular vegetables eaten in the US it is on the top 20 most frequently eaten raw vegetables. Potatoes are considered a starchy vegetable and contain healthy complex carb...   



iv for 092608-bernadette joyce

Potatoes are vegetables   Potatoes are good for you, delicious and nutritious. One of the most popular vegetables eaten in the US it is on the top 20 most frequently eaten raw vegetables. Potatoes are considered a starchy vegetable and contain healthy complex carb...   



Potatoes are Vegetables

  Potatoes are good for you, delicious and nutritious. One of the most popular vegetables eaten in the US it is on the top 20 most frequently eaten raw vegetables. Potatoes are considered a starchy vegetable and contain healthy complex carbohydrates. Mother Nature kn...   



iv for 092608-bernadette joyce

Potatoes are vegetables   Potatoes are good for you, delicious and nutritious. One of the most popular vegetables eaten in the US it is on the top 20 most frequently eaten raw vegetables. Potatoes are considered a starchy vegetable and contain healthy complex carb...   



Potatoes are Vegetables

Potatoes are Vegetables   Potatoes are good for you, delicious and nutritious. One of the most popular vegetables eaten in the US it is on the top 20 most frequently eaten raw vegetables. Potatoes are considered a starchy vegetable and contain healthy complex carb...   



Insider's Viewpoint Archive

  Back to School Means Back to Produce Pear Pairings from New England! Tailgating Locally-Grown Foods Too Hot to Cook Beat the Heat 4 Ingredients to Bliss 5 Refreshing Fruits for You and Your Family One-Pan Dinner Solutions Fourth of July Grilled Vegetables...   



Potatoes are Vegetables

Potatoes are Vegetables   Potatoes are good for you, delicious and nutritious. One of the most popular vegetables eaten in the US it is on the top 20 most frequently eaten raw vegetables. Potatoes are considered a starchy vegetable and contain healthy complex carb...   



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Fruits

Our fruit database offers information on selection, storage and nutrition benefits.   [Vegetables]  What's In Season?  ...   



Vegetables

Our Vegetable database offers information on selection, storage and nutrition benefits.   [Fruits]  What's In Season?  ...   



Love Your Veggies Grant Program

  The makers of Hidden Valley® Salad Dressings have announced they will continue the Love Your Veggies™ grant program, this year offering $15,000 grants to 10 elementary schools in the United States. With support from the School Nutrition Foundation (SNF) a...   



Love Your Veggies Grant Program

  The makers of Hidden Valley® Salad Dressings have announced they will continue the Love Your Veggies™ grant program, this year offering $15,000 grants to 10 elementary schools in the United States. With support from the School Nutrition Foundation (SNF) a...   



Activities & Programs

  Check here often for local or national fruit and veggie activities and programs your kids will love!       Take Your Child to the Supermarket Day Check out these supermarket activities that will help you introduce fruits and vegeta...   



Activities & Programs

  Check here often for local or national fruit and veggie activities and programs your kids will love!       Take Your Child to the Supermarket Day Check out these supermarket activities that will help you introduce fruits and vegeta...   



Activities & Programs

  Check here often for local or national fruit and veggie activities and programs your kids will love!       Take Your Child to the Supermarket Day Check out these supermarket activities that will help you introduce fruits and vegeta...   



Take Your Child to the Supermarket Day

September is Fruits & Veggies—More Matters Month!To celebrate, we’ve developed these supermarket activities to help you introduce fruits and vegetables to your kids. Just print and plan a trip to the store!     &nb...   



Make A Commitment

... to Fruits and Vegetables!   September is Fruits & Veggies—More Matters® Month ... so, celebrate! Add one more. Try something new. Educate yourself. Teach the kids. Try a new recipe. Advise other moms. Just pledge to do something.   More than...   



Summer Entertaining

 ... with Fruits and Vegetables   Holiday? Outdoor Gathering? Picnic? If you’re entertaining, we have suggestions!  Whatever the event, there's sure to be food. But while you're enjoying the season, make sure good nutrition doesn't take a...   



Healthy Resources

And if that’s not enough, here are links and downloads from trustworthy health resources including Centers for Disease Control and Prevention, the leading health authority for the Fruits & Veggies—More Matters® health initiative. Featured External Link...   



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Home Intro: FVMM Month

September is National Fruits & Veggies—More Matters Month!   Add one more. Try something new. Educate yourself. Teach the kids. Try a new recipe.  Just pledge to do something. More>> ...   



Top 10 Ways to Enjoy Plums

     Plum Dippers. Choose the largest plums you can find and cut into thin slices. Dip in low-fat vanilla or honey yogurt for an easy finger food that your kids will love!   Violet Smoothie. Freeze pitted plums and toss them into a blender along ...   



Top 10 Ways to Enjoy Spinach

     Stuffed Chicken. Stuff chicken with spinach, low-fat cheese and onions. After the chicken is baked use the spinach combination as a flavorful side dish.   Spinach Smoothie? Ewwww! Relax. Spinach has no flavor so you can add in the vitamins a...   



What's In Season? Fall

September, October, November   Remember, you can enjoy the taste of any fruit or vegetable year-round.Fresh, frozen, canned, dried, and 100% juice - it all counts!   Acorn SquashApplesBelgian EndiveBok ChoyBroccoliBrussels SproutsButternut SquashCauliflo...   



Activities & Programs

  Check here often for local or national fruit and veggie activities and programs your kids will love!       Take Your Child to the Supermarket Day Check out these supermarket activities that will help you introduce fruits and vegeta...   



Activities & Programs

  Check here often for local or national fruit and veggie activities and programs your kids will love!       Take Your Child to the Supermarket Day Check out these supermarket activities that will help you introduce fruits and vegeta...   



Activities & Programs

  Check here often for local or national fruit and veggie activities and programs your kids will love!       Take Your Child to the Supermarket Day Check out these supermarket activities that will help you introduce fruits and vegeta...   



Activities & Programs

  Check here often for local or national fruit and veggie activities and programs your kids will love!       Take Your Child to the Supermarket Day Check out these supermarket activities that will help you introduce fruits and vegeta...   



Top 10 Ways to Enjoy Plums

     Chop plums into a fruit salad.   Mix dried plums and a variety of nuts to make your own trail mix.   Bake them! Halve plums and sprinkle with sugar and cinnamon. Bake for 20 minutes at 400 degrees.   Make plum dippers. Slice plu...   



Top 10 Ways to Enjoy Spinach

     Always on the move? Tear spinach leaves, toss into a whole wheat pita with your favorite salad toppings. Add low fat dressing for a quick salad on the go.   Take cooked frozen spinach and mix into mashed potatoes. Top with parmesan cheese for...   



Top 10 Ways to Enjoy Spinach

     Always on the move? Tear spinach leaves, toss into a whole wheat pita with your favorite salad toppings. Add low fat dressing for a quick salad on the go.   Take cooked frozen spinach and mix into mashed potatoes. Top with parmesan cheese for...   



Top 10 Ways to Enjoy Spinach

     Always on the move? Tear spinach leaves, toss into a whole wheat pita with your favorite salad toppings. Add low fat dressing for a quick salad on the go.   Take cooked frozen spinach and mix into mashed potatoes. Top with parmesan cheese for...   



Top 10 Ways to Enjoy Spinach

     Always on the move? Tear spinach leaves, toss into a whole wheat pita with your favorite salad toppings. Add low fat dressing for a quick salad on the go.   Take cooked frozen spinach and mix into mashed potatoes. Top with parmesan cheese for...   



Top 10 Ways to Enjoy Plums

     Chop plums into a fruit salad.   Mix dried plums and a variety of nuts to make your own trail mix.   Bake them! Halve plums and sprinkle with sugar and cinnamon. Bake for 20 minutes at 400 degrees.   Make plum dippers. Slice plu...   



Apple A Day

  Fall is here and in Michigan, where I live, the apples are being picked and made into many healthy autumn recipes.   The scoop: The apple is one of Nature’s great nutritional gifts. Eaten with the skin, apples are an excellent source of fiber. They&...   



iv for 100708-shari steinbach

Apple A Day   Fall is here and in Michigan, where I live, the apples are being picked and made into many healthy autumn recipes.   The scoop: The apple is one of Nature’s great nutritional gifts. Eaten with the skin, apples are an excellent source of...   



Apple

[Fruits] [Vegetables]   About 2,500 known varieties of apples are grown in the United States. More than 7,500 are grown worldwide.    Selection: Choose firm, shiny, s...   



Plum

[Fruits] [Vegetables]   Plum trees were brought to California from Asia in the 1870's.    Selection: Choose plump plums with smooth skins.Avoid bruises and soft spots. ...   



Spinach

[Fruits] [Vegetables]   Spinach was first cultivated over 2,000 years ago in Iran.  By 1806, it had become a popular vegetable in America and in the 1920’s the U.S. pushed spinach commercially, with the Popeye...   



iv for 100708-shari steinbach

Apple A Day   Fall is here and in Michigan, where I live, the apples are being picked and made into many healthy autumn recipes.   The scoop: The apple is one of Nature’s great nutritional gifts. Eaten with the skin, apples are an excellent source of...   



Insider's Viewpoint

  Now that it’s back-to-school time more of us will be facing dinner challenges with our busier schedules. Eating meals together as a family has many benefits. It helps children develop healthy eating patterns and do better in school. It is also a great time ...   



Insider's Viewpoint

Apple A Day   Fall is here and in Michigan, where I live, the apples are being picked and made into many healthy autumn recipes.   The scoop: The apple is one of Nature’s great nutritional gifts. Eaten with the skin, apples are an excellent source of...   



Insider's Viewpoint Archive

  Potatoes are Vegetables Back to School Means Back to Produce Pear Pairings from New England! Tailgating Locally-Grown Foods Too Hot to Cook Beat the Heat 4 Ingredients to Bliss 5 Refreshing Fruits for You and Your Family One-Pan Dinner Solutions Fourth of...   



how much is 3 oz of whole grains, are we allowed to eat it in wheat bread? if so, how many slices?

3 ounces of whole grains is the amount you would find in 3 slices of 100% whole wheat bread. You can learn more about whole grains and recommendations for intake at www.mypyramid.gov. ...   



how much is 3 oz of whole grains, are we allowed to eat it in wheat bread? if so, how many slices?

3 ounces of whole grains is the amount you would find in 3 slices of 100% whole wheat bread. You can learn more about whole grains and recommendations for intake at www.mypyramid.gov.   ...   



how much is 3 oz of whole grains, are we allowed to eat it in wheat bread? if so, how many slices?

3 ounces of whole grains is the amount you would find in 3 slices of 100% whole wheat bread. You can learn more about whole grains and recommendations for intake at www.mypyramid.gov.    ...   



how much is 3 oz of whole grains, are we allowed to eat it in wheat bread? if so, how many slices?

3 ounces of whole grains is the amount you would find in 3 slices of 100% whole wheat bread. You can learn more about whole grains and recommendations for intake at www.mypyramid.gov.    ...   



Raspberries

[Fruits] [Vegetables]   Raspberries come in many colors besides red. There are also black, purple and gold raspberries.    Selection: Choose dry, plump, firm berries.Avoid...   



Butternut Squash

[Fruits] [Vegetables]   Easily found in supermarkets today, this winter squash variety is fairly new to consumers; it wasn’t introduced commercially until 1944. Butternut squash can be used as a substitute in any r...   



Vegetables

Our Vegetable database offers information on selection, storage and nutrition benefits.   [Fruits]  What's In Season?  ...   



Sweet Corn

[Fruits] [Vegetables]   The average ear of corn has 800 kernels, arranged in 16 rows.  There is one piece of silk for each kernel.    Selection: Choose ears with gree...   



Watercress: Nutrition . Selection . Storage

Nutrition information for watercress and tips on how toselect, store and prepare it. Health Benefits [All Fruits] [All Vegetables]   Watercress is not only for salads- it can be cooked. A member of the mustard family, ...   



Plantain: Nutrition . Selection . Storage

Nutrition information for plantains and tips on how toselect, store and prepare them. Health Benefits [All Fruits] [All Vegetables]   Plantains must be cooked before they are eaten. They are used as a starchy vegetable...   



Okra: Nutrition . Selection . Storage

Nutrition information for okras and tips on how toselect, store and prepare them. Health Benefits [All Fruits] [All Vegetables]   Popular in Southern cooking, Okra is slippery when cooked. It goes especially well with ...   



Okra

...   



Eggplant: Nutrition . Selection . Storage

Nutrition information for eegplants and tips on how toselect, store and prepare them. Health Benefits [All Fruits] [All Vegetables]   Eggplant is a member of the nightshade or potato family, which also includes tomatoe...   



Kale: Nutrition . Selection . Storage

Nutrition information for kale and tips on how toselect, store and prepare it. Health Benefits [All Fruits] [All Vegetables]   Kale is a member of the cabbage family that is very popular in Northern Europe.It was so po...   



Kale

...   



Plantain

[Fruits] [Vegetables]   Plantains must be cooked before they are eaten. They are used as a starchy vegetable when green and as a sweet side dish or dessert when ripe (the skin turns black). They are a staple in Asia, Afr...   



Plantain

[Fruits] [Vegetables]   Plantains must be cooked before they are eaten. They are used as a starchy vegetable when green and as a sweet side dish or dessert when ripe (the skin turns black). They are a staple in Asia, Afr...   



Eggplant

[Fruits] [Vegetables]   Eggplant is a member of the nightshade or potato family, which also includes tomatoes and hot peppers. Many useful medicines are derived from this family. Eggplants can be purple, green, white or ...   



Kale

[Fruits] [Vegetables]   Kale is a member of the cabbage family that is very popular in Northern Europe.It was so popular in Scotland that being invited to “come to kale” was an invitation to dinner.  ...   



Okra

[Fruits] [Vegetables]   Popular in Southern cooking, Okra is slippery when cooked. It goes especially well with tomatoes and can be boiled, fried or pickled.    Selection: ...   



Watercress

[Fruits] [Vegetables]   Watercress is not only for salads- it can be cooked. A member of the mustard family, it delivers a “bite” and has been valued as a “cleansing” medicine since ancient times....   



Top 10 Ways to Enjoy Eggplants

     Marinate and use as an appetizer, on a sandwich or in salad   Add to kebobs   Grill and use on a sandwich, as a side dish, as an appetizer or in your favorite pasta salad   Saute in 1-2 teaspoons olive oil with garlic; serve ove...   



How many serving of veggies per day?

The amount of fruits and vegetables your family needs daily depends on caloric needs, which are determined by age, gender and activity level.  Please visit our Meal Planning section to find out more....   



Fall into a Healthier Potato

  Sweet potatoes were always a part of my mother’s southern holiday table that extended hospitality to our family and guests. Candied sweet potatoes were customarily made from scratch and we continue to use this recipe to carry on our family traditions. But s...   



iv for 101408-tyra carter

Fall into a Healthier Potato   Sweet potatoes were always a part of my mother’s southern holiday table that extended hospitality to our family and guests. Candied sweet potatoes were customarily made from scratch and we continue to use this recipe to carry o...   



Insider's Viewpoint Archive

  Potatoes are Vegetables Family Meals Back to School Means Back to Produce Pear Pairings from New England! Tailgating Locally-Grown Foods Too Hot to Cook Beat the Heat 4 Ingredients to Bliss 5 Refreshing Fruits for You and Your Family One-Pan Dinner Soluti...   



Apple A Day

Apple A Day   Fall is here and in Michigan, where I live, the apples are being picked and made into many healthy autumn recipes.   The scoop: The apple is one of Nature’s great nutritional gifts. Eaten with the skin, apples are an excellent source of...