Dietitian Approved: More Fresh Veggies!

     Participating in a CSA is one of the best things you can do to support your health and you local economy. As the summer goes on the loot from my CSA keeps getting better and better! Check out this pic of some of the fresh veggies I got this week!

Dietitian Approved

     Keeping with the spirit of eating locally and healthfully, give these super easy recipes a try sometime! 

Caesar Salad

Caesar Salad:

I used arugula today since it was fresh picked from my local community!

Fresh Parmesan cheese, shredded or shaved

Homemade croutons (Mix any of the following: garlic powder, Ms. Dash, oregano, or pepper  with some olive oil and toss with cubed, stale bread. Bake in the oven at 300F for about 15 minutes or until crisp)

Red or white onion, chopped

Hard boiled egg, chopped

Caesar dressing

Caprese Salad

Caprese Salad:

Fresh tomatoes from the garden, chopped

Fresh basil from the CSA, ripped in half

Fresh mozzarella from the grocery store, cut into bite sized pieces

Sprinkle with some olive oil and balsamic vinegar

If you like it spicy, sprinkle some red pepper flakes!

      It is recommended that adult women consume 2 to 2 1/2 cups of vegetables per day. Men should consume 2 1/2 to 3 cups. For younger kids the number is 1 to 2 cups. Another way of looking at it is to make 1/2 your plate fruits and vegetables at each meal. Most of us are probably falling short on this goal. One way to increase your vegetable (and other healthy food) consumption is to turn the tables on the way you might usually approach making healthy changes. Instead of thinking "Man, I really have to cut out [insert your guilty pleasure food here]", think of it as ADDING servings of fruits and vegetables each day. If you try to meet your vegetable servings goal you will be filling yourself up on vegetables and have less room/time for those unhealthy foods. You can have just a bite or two to get the satisfaction, but you will be replacing the unhealthy foods for the healthy ones! Think of it as adding instead of taking away! 

    What exactly counts as a cup? Here are some examples so you can judge what you are eating without getting out the measuring cups every time. 

Examples of 1 cup:

• 2 medium carrots
• 1 large tomato
• 3 broccoli spears
• 1 large ear of corn
• 8 large strawberries
• 1 small apple
• 1 mango
• 32 seedless grapes
• 1 medium pear

Here's some examples of  1/2 cup:

• 10 string beans
• 1 medium orange
• 6 asparagus spears
• 8 baby carrots
• 6 canned peach slices

     Other ways to increase fruit and veggie intake: add a fruit to your breakfast, bring a fruit or vegetable to snack on during your evening commute, make sure you always have at least 1 fruit and 1 vegetable at lunch, try fruit for dessert! Don't forget about dried fruit!

     So, try some of these suggestions in the upcoming days to increase your vegetable consumption and cut down on your intake of less healthy foods!

For more information for fruit and vegetable intake recommendations, check out: http://www.fruitsandveggiesmorematters.org/

Cheers,

Brittney