Why Increase Your Intake of Fruits and Vegetables.

 I am always reading up on the latest recommendations for staying healthy via exercise or diet.  One things that comes up regularly is that Americans need to eat more fresh fruits and vegetables.  I live in a place with two stores that carry fresh fruits and vegetables but the choices are limited so I order in a box of fruits and vegetables  every two weeks.  This way I get kale, spinach, Swiss chard, sweet potatoes, onions, bananas, and lots of other great things.

Many might wonder why so many recommend increased consumption of fruits and vegetables.  There are many reasons for this.

1.  The great thing about fruits and vegetables is that they are low in calories and fat.  They have no cholesterol unless cooked with something such as meat or cheese which adds it.

2.  Fresh vegetables are full of nutrients such as vitamin A, vitamin C, fiber, potassium, folic acid, and others.  A diet with sufficient potassium is theorized to help maintain proper blood pressure.  Some sources of potassium include sweet potatoes, white potatoes, white, lima, and kidney beans, beet greens, spinach, and lentils.

3. Fiber from vegetables can decrease cholesteral levels in the blood and decrease heart disease.  In addition the fiber can help with regular bowels, cut down on diverticulosis, and keep people feeling full.

4.  Folic acid helps the body form red blood cells and helps reduce certain birth defects in expectant women. Vitamin A helps keep the eyes and skin healthy, keep us from getting infections while Vitamin C helps with the absorption of iron, and keeps teeth and gums healthy.

5.  Over all, fruits and vegetables can help decrease heart disease, type 2 diabetes, high blood pressure, and certain cancers while being much  lower in calories yet filling.  It is not recommended one obtains all their fruits and vegetables in the form of juices because many are high in sugar and low in fiber.

6.   The cost of beans and lentils is a lot less than paying for meat and considered much healthier.

With so many vegetables out there, it is important to eat a wide variety to maximize nutritional intake rather than relying on the same few recipes.  Last summer at the farmers market, I found a new way to prepare kale using kale, chickpeas, onions, sweetener, and lemon juice. If you eat meat, you could use chicken instead of chickpeas.

Now if you have family members like mine who think vegetables consist of French fries and tomato sauce or salsa with chips, there are ways to sneak them into your cooking so they are not as noticeable.

1. Chop your vegetables finely before cooking them in a bit of water.  When soft, throw into your spaghetti sauce you use in your lasagna, spaghetti, or other pasta dish.  If you have someone who will refuse to eat it if they see the vegetables, simply mush them up when soft and blend in.

2.  Make soup from scratch using the leftover water from cooking the vegetables.  Add beans, rice, meat, or pasta into it, some tomato paste or broth and spices.  You have a great soup for dinner.  I love making a minestrone type soup for meals.

3.  You can grill or roast vegetables to give them a different texture.  I have an electric grill to grill peppers, eggplant, zucchini but I roast root vegetables in the oven.  I've been known to utilize bbq sauces, or grilling sauces to help make the vegetables more interesting.

4.  Add vegetables or fruits to your salad.  try apple with spinach, or pineapple with tomatoes.  If you aren't a fan of things like cauliflower or broccoli, try grating the stems.  I've added grated carrots, beets, broccoli, cauliflower stems into my salads.

5.  I've looked at international cookbooks for interesting looking recipes for vegetables such as Kofta made with grated zucchini, onion, chickpea flour and fried like meat balls before being covered in a yogurt sauce.  It is so good.

Have fun increasing your daily intake of vegetables.  I'm off to make something out of my eggplant for tonight's dinner.  One hint for a great eggplant parmesan that is not greasy.  Instead of frying it, bake it till soft, cover with tomato sauce and cheese, then bake till done.  Let me know what you think, I'd love to hear.