Eat More Fruits and Veggies

Challenge Yourself: Make a Healthy, Hearty Salad

Panzanella

Every day, Peggy has been concocting new recipes from her fruits and veggies. In her most recent post, she mentioned a delicious salad she threw together: lettuce, pomegranates, feta cheese, baby cucumber and black cherry tomatoes with a raspberry vinaigrette dressing.

You, too, can make healthy, hearty salads in minutes. Start with a bed of greens, then add lots of fruits and veggies. Top with a lean protein (like chicken, tune or egg whites). Then add a small amount of light dressing, or just a little oil and vinegar.

Need inspiration? Check out our recipes here:

30 Simple, Scrumptious Salads

7 Main-Dish Salads

7 Healthy Salads

What’s your favorite healthy salad recipe? Share in the comments below.


Challenge Yourself: Cooking with Whole Grains

Chicken & Millet Burrito

For the past two weeks, the Lehmans and Avaglianos have been incorporating more fruits and veggies into their diets. Both families have written about their favorite new foods: The Lehmans love jicama and the Avaglianos now start their mornings with healthy mango-strawberry smoothies.

Today Tiffany mentioned that in addition to eating more dried fruit, she and the rest of the Lehmans are now quinoa fans. They enjoy it for breakfast and make and freeze large batches.

Switching from refined grains to whole grains is another small dietary change that has big health benefits. Whole grains have more fiber and are therefore heartier–so you can eat less and still feel full. Plus, whole grains are low fat and have been linked to a lower risk of heart disease, diabetes and certain cancers.

Ready to start cooking whole grains? Try our easy recipes:

5 Great Whole Grain Recipes

Amazing Grains: Healthy Family Dinners

What’s your favorite whole grain recipe? Share in the comments below.


Challenge Yourself: Make Your Smoothies Healthier

To up her daily fruit intake, Peggy is starting her day with healthy mango-strawberry smoothies. Blended drinks are great ways to work fruits and veggies into your diet–as long as they’re not laden down with sugary syrups and juices or fatty ice cream.

Check out five delicious smoothies you can enjoy guilt-free.

What’s your favorite healthy smoothie recipe? Tell us in the comments below.


Challenge Yourself: Make a Healthy, Vegetarian Slow Cooker Recipe

Sweet Potato Chili

The Lehmans and Avaglianos have been making great strides in adding more fruits and veggies to their diet. I’m sure you’re doing the same at home, so I’d like to congratulate you on your progress, as well!

I’d also like to share one of my favorite ways for getting more veggies into my diet: Making a big, healthy and hearty meatless meal over the weekend and reheating the leftovers for lunch or dinner during the week. It’s super-easy to whip one up in a slow cooker. Check out some great recipes here and here.

What’s your favorite vegetarian slow cooker meal? Share your recipe in the comments below.


Challenge Yourself: How to Choose Fresh Fruits and Vegetables

Orange fruits and vegetables

Peggy has found that if she starts each morning with a serving of fruit, she stays on track and eats more fruits and veggies throughout the day.

The easiest way to follow her lead is to keep a small supply of fresh produce in your home–after all, you’re more likely to eat well if healthy food is readily available. But for that to happen, you’ll have to shop for it. And that can be tricky if you’re just starting to eat more fresh fruits and veggies.

Check out our guidelines for selecting fresh fruits and vegetables at the grocery store. The tips will help you choose the most flavorful produce that won’t go bad overnight.

What tips do you have for choosing produce? Share in the comments below.