3 Simple Tips to Help Double Your Daily Fruits and Veggies
New research out of Britain reveals that most adults, worldwide, need to double—you heard that right, double—their daily intake of fruits and veggies. And, no, supersizing your fries does not count. But these ingenious increases absolutely do.
1. Plant kale—now.
“Depending on where you live, kale can be planted anywhere from right now into October,” says Lexington, Massachusetts-based chef Liza Connolly, co-founder of Kids Cooking Green, an educational outreach program of the Lexington Farmers’ Market whose emphasis is on teaching kids the importance of eating real food that’s locally grown. “It’s super easy to grow and has a long growing season, so you’ll be able to grab five leaves off your very own plants every morning for five months and throw them in your smoothie, your juicer, or your omelet. Half the battle is simply having veggies around!”
2. Add fruit to your greens.
"I love tossing fruit into my green salads,” says Mediterranean cooking specialist Erica DeMane, whose blog, www.ericademane.com, will make your mouth water and start you dreaming of Italy. “The classic pear and gorgonzola combination is to die for, of course, but there are others that are more unusual and just as delicious.” DeMane recommends serving plums (de-stoned, cut in half, and dished up either raw or lightly oven roasted and topped with a hint of honey) over spinach with goat cheese, shallots, and herbs. Or, figs (also cut in half and served either raw or lightly roasted) over arugula with Parmesan and shallots. She also suggests going savory with your dressing. “People think when they put a fruit in a salad that they need to use a sweet dressing, and I recommend the opposite,” she says. “Steer clear of balsamic, and use a sherry wine vinaigrette instead.”
3. Get creative—with cauliflower.
“Roast a head of cauliflower and puree it,” suggests Connolly. “You can do a million things with it then: Add it to your meatloaf for a sneaky extra veggie; eat it instead of mashed potatoes to get a real veggie instead of a starch; or even thin it with white wine or stock and use it as a pasta sauce for another sneaky veggie. Experiment!”
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