We know that fruits and vegetables are important for better health but it becomes a challenge when we do not always enjoy eating them. We might prefer ice cream and candy over fruits and over time we give up on trying to enjoy fruits and vegetables. Here are some ways to have fun with fruits and vegetables:
Make smoothies out of them
This is great for those who do not enjoy fruit. Some good fruits to make smoothies with peaches, strawberries, apricots, bananas, mangoes and raspberries. Add other ingredients such as whipped cream, honey and orange juice for extra flavor. Vegetable smoothies are a great substitute for salads.
Prepare vegetable chili
Another great way to enjoy vegetables is to make a vegetable chili. In a medium pot heat a few teaspoons of olive oil and saute three cups of onions and four chopped garlic cloves. Then add four cups of vegetable broth, a cup of diced tomatoes, three cups of red kidney beans, two cups of green peas and dried spices. Serve with quinoa.
Pump your produce with spices
Fruits and vegetables do not have to be boring when you can cook them with spices. For example, bake some peaches and apples and put cinnamon and honey on top of them. If you are roasting carrots and potatoes, top them with turmeric, chili powder, paprika and nutmeg for an Indian flavor. This adds excitement to the food.
Make a hearty soup
If it is winter, you can make a hearty vegetable and chicken soup. In a large pot, saute one cup of diced red onions, three cups of diced yellow squash, a cup of diced tomatoes, two cups of green beans, three cups of green peas, three teaspoons of salt and four cups of diced chicken cubes. Cook over medium heat for 45 minutes to an hour.
Make a vegetable macaroni salad
In a medium bowl, combine three cups of cooked macaroni, a third cup of salad dressing, two cups of chopped spinach, three cups of green peas, two cups of diced carrots, an eighth cup of Parmesan cheese and fresh herbs. Mix well and serve.
Fruit juice ice cubes
Prepare homemade fruit juice and pour them into ice cube trays. Freeze the cubes for a few hours then serve with water, lemonade and iced tea. This is a fun way to get your kids to enjoy fruit.
Peanut butter and celery sticks
This makes for an excellent afternoon snack while waiting for dinner to finish cooking. Peanut butter is a good source of protein and the celery sticks are filling since they contain an adequate amount of water.
Fruit milkshakes
Another way to get your fruit intake is by preparing fruit milkshakes. In a blender combine three cups of ice, four cups of skim milk and two cups of fruit puree. Add some honey and lemon juice for extra flavor.
With these suggestions, you and your family will enjoy fruits and vegetables more and you will live healthier lives long term.