Living a Longer, Healthier Life
September is Fruit and Veggies—More Matters Month and the perfect time to celebrate the health benefits of eating fruit and vegetables.
Fruit and vegetables are an important part of a healthy diet that can help protect you from chronic conditions such as heart disease, bone loss, type 2 diabetes, high blood pressure, some cancers (such as colorectal cancer); they can even increase your lifespan!
Living longer, healthier lives is top of mind for many people and a life-long diet rich in fruits and veggies can help get you there. In fact, a study published in the American Journal of Clinical Nutrition reported that fruits and vegetables—especially cruciferous veggies—may lengthen your lifespan and decrease heart disease risk.* Cruciferous veggies include broccoli, kale, collards, cabbage, cauliflower, bok choy, Brussels sprouts and rapini.
Foods loaded with “superpower” antioxidants have also been found to help prevent chronic disease. Try these …
- Berries – blueberries, cranberries, strawberries, raspberries and blackberries (don’t forget the dried versions of fruits such as dried cranberries, raisins and apricots – these are ideal for on-the-go snacks)
- Beans – especially red and black beans
- Other fruits and veggies such as artichoke hearts, plums, red bell peppers, sweet potatoes, onions and apples
Cauliflower & Broccoli Gratin w/Goat Cheese
Makes: 4 Servings
Cook time: 10 minutes
- 2 cups cauliflower florets
- 2 cups broccoli florets
- 4 ounces soft goat cheese
- ½ cup fat-free plain yogurt
- ¼ cup sliced almonds, toasted
- Preheat broiler
- Place 1 inch of water in a saucepan and bring to a simmer over medium heat. Place the cauliflower and broccoli in a steamer basket and add to the pan. Cover and steam for 5 minutes, or until tender. Transfer to an oven-proof gratin dish.
- In a small bowl, mix the goat cheese and yogurt to remove and lumps. Spoon over the vegetables. Broil for 3 to 5 minutes, or until the cheese begins to brown. Sprinkle with the almonds and serve.
169 Calories; 11g Fat; 5g Saturated Fat; 1g Polyunsaturated fat; 4g Monounsaturated; 15mg Cholesterol; 150 mg Sodium; 410mg Potassium; 9g Carbohydrate; 2g Fiber; 11g Protein
Recipe Source: LiveBetterWellness.com
Jacqueline Gomes, RD, MBA
A&P Family of Supermarkets