Ways to Add Fruits & Veggies to Your Fall Meals
5 Ways to Add Fruits & Veggies to Entrées
- Scalloped Potatoes & Chicken with Fennel. Remove the skin from the chicken to cut out more fat in your meal. Substitute fat-free sour cream for low-fat and leave off the cheese if you want to lighten the meal. Serve with a mixed green salad to round out the dish.
- Stir-fry. Add seasonal vegetables and fruits to your next stir-fry to change the flavor and make sure you are receiving a variety of nutrients. Try pineapple, sweet potato, ginger, garlic and bok choy or broccoli.
- Compotes. Use fruit- and veggie-rich compotes to enhance the flavor of meat dishes and add extra fruits and vegetables to your day. Round out compote dishes with veggies such as Brussels sprouts.
- Fall Casserole. Create a veggie-rich casserole using fresh squashes. Substitute acorn squash for eggplant in this fall veggie casserole or use squash and eggplant together with chicken for a fiber-rich meal.
- Quick Dinners. Meals don’t have to be elaborate to be healthy, tasty, and filling. Use a combination of fresh and frozen vegetables in your dishes to help increase your daily vegetable intake. Recipes Mushroom & Onion Risotto | Oven Packet Tilapia w/Pears & Potatoes| Apple Corn Chili
5 Ways to Add Fruits & Veggies to Side Dishes & Desserts
- Puréed Produce. Blend up fall vegetables and fruits to make purées. Use purées in baked goods to replace half the fat, mix veggie and fruit purées into soups and sauces, or use in smoothies. You can also freeze purées in ice cube trays for later use.
- Fruit Dip. For a quick and easy dessert, spice up low-fat yogurt and use it as a dip for fruit. This will be a favorite that nobody can resist. Also try serving as an appetizer at a party.
- Mini Cheesecakes. Cooking smaller sized cakes not only limits how much you eat, but it makes it easier to send leftover desserts home with your guests. Portion your cheesecake ingredients into lined muffin pan cups and reduce your cooking time to about 22 minutes.
- Frozen Fruit. Any fruit can be frozen and either added to pudding and ice cream or eaten on its own. Freezing fruit helps you eat more slowly because you have to work a little harder to chew which may help trigger the feeling of fullness sooner. Frozen fruit makes a very refreshing dessert or snack. Try freezing grapes on a sheet of parchment paper, peeled banana slices, or pineapple chunks.
- Carrot & Tomato Macaroni. Enhance this classic side dish by adding carrots. Not only does it boost vitamin A content of the dish, but it also adds a hint of natural sweetness. This will quickly become a new family favorite. Add beans or meat to turn it into a main dish.
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