Fun and Tasty Ways To Eat More Vegetables and Fruit! - Leeds ...

What about Snacks?
Snacks also provide a great chance to eat more vegetables and fruit.
• Add some berries or sliced fruit to yogurt
• Slice up vegetables such as carrots, celery or peppers to dip in hummus
• Slice up an apple into wedges and dip the wedges into peanut butter or yogurt
• Make your own trail mix by combining dried cranberries, raisins, apricots and apple
rings with almonds, sunflower or pumpkin seeds
• Combine milk and frozen fruit in a blender to make your own smoothie
How to Include More Vegetables or Fruit in Common Foods
Here is a recipe that shows how vegetables can be added to a common meal. This soup recipe
from EatRight Ontario (www.eatrightontario.ca) is simple to prepare and makes a tasty meal.
Chicken and Corn Chowder (makes 9 cups)
In a large saucepan, melt 1 tbsp of margarine over medium heat. Sauté 1 cup of diced onion, 1
cup of diced celery and 1 cup of diced red bell pepper until softened (about 5 minutes).
Add 4 oz (125 g) of boneless, skinless chicken breast (cubed), 4 cups of reduced-sodium chicken
broth, 1 cup of diced peeled sweet potato and one cup of frozen corn kernels (thawed). Bring to
a boil. Reduce heat, cover and simmer for about 25 minutes, or until chicken and potatoes are
cooked thoroughly.
Add 1 can (14 oz) of evaporated milk and 1 tbsp of chopped fresh parsley. Heat over low heat
(do not boil or milk will curdle).
This Nutrition Month, make it a goal to increase the amount of vegetables and fruit in your
family’s meals and snacks. There are many health benefits to eating vegetables and fruit and
adding them to meals and snacks is easy to do.
For more information about vegetables and fruit, contact the Leeds, Grenville and Lanark
District Health Unit’s Action Line at 1-800-660-5853 or 613-345-5685. You can also visit our
website at www.healthunit.org/nutrition.