There are so many different ways to add fruits and vegetables to the diet and oftentimes we hear it can get bland or boring. Well, seeing as it’s the new year, we’re here to help you along with more ideas (as always but especially since it’s on everyone's mind right now).
- Fruits and vegetables
- Try unsweetened dried fruits
- Pair a piece of fruit or raw veggies with protein from yogurt, jerky, nuts, seeds, etc.
- Try roasting fruits to bring out its sweetness (our favorite is grapes and peaches)
- Buy what is in season for the best tasting fresh produce and constantly have a rotation to encourage trying new fruits and vegetables and finding new ways to cook them
- Add whatever vegetables on hand, canned, fresh or frozen into a big pot or crockpot to make a hearty bowl of soup and stew
- Always having a vegetable side prepared in the refrigerator to add your meals can make it easier to reach that daily fiber goal more easily
- Count your servings! Just like with any other daily goal, having a set number you’re going after can be helpful for getting in the appropriate servings.
- Whole grains
- For brown rice, cook and let it cool then add a little oil and some seasonings and bake it at 400 degrees and let it get crunchy
- Popcorn is an excellent snack when paired with a higher protein or fat option
- Try mixing the traditional cereal with it’s plain version to control added sugar and still get the indulgence
- Beans and legumes
- Replace a meat patty with bean patty or mix them together
- Substitute ground meat for lentils or beans in stir fries, chili, soups, wraps, and casseroles
- Try going meatless 1 to 2 days a week, it is a perfect opportunity to try out new recipes regularly (we love encouraging a Meatless Monday)
- Roast beans or legumes for a crunchy topping
- Add drained and rinsed beans to salads as an additional filler
- Make a dip with them like bean dip or hummus to dip more vegetables or spread them on sandwiches/quesadillas or dollop them on salads
- Nuts and seeds
- Use as a salad/meal topper for a crunchy, nutty, toasty touch
- Try something new in the bulk section (our favorite is the BBQ Texas cashews)
- Replace wheat-based flours with blended up nuts/seeds
- Blend the with spices, seasonings, and herbs to create creamy, flavorful, versatile sauces, spreads, and dips for chips, wraps, salads, grain bowls, and pasta
- Add soaked nuts to smoothies
- Experiment with making your own nut/seeds butters and milks
- Add nut/seed butter to sauces for extra creaminess and richness