Fruit and Veggie Challenge: Day Six

Hearty Vegetable Lasagna

(from http://allrecipes.com/recipe/hearty-vegetable-lasagna/detail.aspx?event8=1&prop24=SR_Title&e11=hearty%20vegetable%20lasagna&e8=Quick%20Search&event10=1&e7=Home%20Page)

Ingredients:

 1 (16 ounce) package lasagna noodles

 1 pound fresh mushrooms, sliced

 3/4 cup chopped green bell pepper

 3/4 cup chopped onion

 3 cloves garlic, minced

 2 tablespoons vegetable oil

 2 (26 ounce) jars pasta sauce

 1 teaspoon dried basil

 1 (15 ounce) container part-skim ricotta cheese

 4 cups shredded mozzarella cheese

 2 eggs

 1/2 cup grated Parmesan cheese

Directions

1. Cook the lasagna noodles in a large pot of boiling water for 10 minutes, or until al dente. Rinse with cold water, and drain.
2. In a large saucepan, cook and stir mushrooms, green peppers, onion, and garlic in oil. Stir in pasta sauce and basil; bring to a boil. Reduce heat, and simmer 15 minutes.
3. Mix together ricotta, 2 cups mozzarella cheese, and eggs.
4. Preheat oven to 350 degrees F (175 degrees C). Spread 1 cup tomato sauce into the bottom of a greased 9x13 inch baking dish. Layer 1/2 each, lasagna noodles, ricotta mix, sauce, and Parmesan cheese. Repeat layering, and top with remaining 2 cups mozzarella cheese.
5. Bake, uncovered, for 40 minutes. Let stand 15 minutes before serving.

FILL OUT YOUR SURVEY HERE: https://docs.google.com/spreadsheet/viewform?fromEmail=true&formkey=dDBMSWtrbDUxM3pCSDZuUVNHcjgydlE6MQ

Fruit and Veggie Challenge: Day Five

I love a good chickpea salad...

Chickpea Salad with Red Onion and Tomato

(from http://allrecipes.com/recipe/chickpea-salad-with-red-onion-and-tomato/detail.aspx)

" Chilling makes all the difference in this great salad. And the generous splash of olive oil and lemon juice brings out all the great veggie flavors. The chick peas add variety and a nice texture."

Ingredients:

19 ounces garbanzo beans, drained

 2 tablespoons red onion, chopped

 2 cloves garlic, minced

 1 tomato, chopped

 1/2 cup chopped parsley

 3 tablespoons olive oil

 1 tablespoon lemon juice

 salt and pepper to taste

Directions

In a large bowl, combine the chickpeas, red onion, garlic, tomato, parsley, olive oil, lemon juice and salt and pepper to taste. Chill for 2 hours before serving. Taste and adjust seasoning. Serve.

FILL OUT YOUR SURVEY HERE: https://docs.google.com/spreadsheet/viewform?fromEmail=true&formkey=dDBMSWtrbDUxM3pCSDZuUVNHcjgydlE6MQ

Fruit and Veggie Challenge: Day Four

Here's a tasty snack to help get a few servings in.

Healthy Fruit Pizza

By White Rose Child (from http://low-cholesterol.food.com/recipe/healthy-fruit-pizza-312076)

Ingredients:

Serves: 4

2 whole wheat pita bread (the small ones, about 8 inches around)

1/3 cup apple butter (homemade is best, but storebought's fine too)

1 kiwi, peeled (or just scooped out)

4 large strawberries, hulled and sliced

1/2 apple, thinly sliced (any variety)

cinnamon, to taste Directions:

1.       Place pitas on a baking sheet. Preheat the oven to 300.

2.       Spread the apple butter fairly thickly over the undersides of the whole pita breads.

3.       Arrange the apple around the perimeter of the pita. Next put a circle of kiwi slices, then some strawberries. Place a kiwi or berry slice in the center.

4.       Sprinkle with cinnamon- I like lots!

5.       Bake on the center rack for about 15-20 minutes, till the fruit is softened. Slice in half and serve. Would be nice with some yogurt on the side.

FILL OUT YOUR SURVEY HERE: https://docs.google.com/spreadsheet/viewform?fromEmail=true&formkey=dDBMSWtrbDUxM3pCSDZuUVNHcjgydlE6MQ

Fruit and Veggie Challenge: Day Three

Top 10 Healthy Ways to Cook Fruits & Vegetables

September 26, 2012

(From: http://www.fruitsandveggiesmorematters.org/top-10-healthy-ways-to-cook-fruits-and-vegetables)
Cook It Up the Healthy Way

Bake …

1. Sweet potato fries by cutting up into slices and seasoning with olive oil, cayenne pepper and a dash of salt.
2. Peaches for a sweet snack. Slice in half, drizzle on some honey and sprinkle with ginger and pecans.
3. Winter squash. Drizzle with olive oil and sprinkle with cinnamon.
4. A potato for lunch. Top with broccoli and a sprinkle of cheese.
5. An apple for dessert. Fill the core with dried fruit and nuts.

Boil …

1. Diced or crushed tomatoes in a vegetable or chicken broth for the base of a homemade tomato soup! Add fresh herbs and spices to make your own unique recipe.
2. Apples with lemon juice and cinnamon. Mash up and serve warm or chilled.
3. Turnips and potatoes. Mash them together and season with salt and pepper.
4. Kale, and add a handful of chopped currants, salt and pepper.
5. Butternut squash and season with salt, pepper and a drizzle of olive oil.

Steam …

1. Artichokes for a long time (about an hour) to get flavorful leaves perfect for dipping! Try them with a tasty almond pate.
2. Any of your favorite vegetables with citrus juice and zest added to the water to create bold, new flavors. Try lemon juice with spinach, orange with broccoli or grapefruit with carrots!
3. A medley of vegetables and season with some herbs. Serve over couscous.
4. Cabbage, and season with caraway seed, salt and pepper.
5. Green beans with chopped onion. Add a clove of garlic to cooking water.

Stir-Fry …

1. Pineapple and mango in a honey ginger sauce for a perfect topping to low- or fat-free ice cream.
2. Zucchini, yellow squash, diced tomatoes and mushrooms with olive oil and herbs. Add some diced jalapeno for an extra kick and serve over brown rice.
3. Broccoli in olive oil and chopped garlic. Add some capers for extra zip.
4. Frozen mixed veggies. Add a dash of low sodium soy sauce, or flavor with herbs.
5. Onions, peppers, zucchini, corn and jicama. Throw in some red or black beans. Season with your favorite salsa to give it a Southwestern flair. Serve over rice.

Sauté …

1. Pear and apple slices (peeled) in a skillet with a little butter until tender. Add marmalade and orange slices, remove from heat and serve for a fruity dessert.
2. Cauliflower with nutmeg and oil after pre-steaming for a tasty twist on an old veggie.
3. Spinach with garlic and olive oil.
4. Green and yellow summer squash with onion and garlic. Season with salt and pepper, and sprinkle with Parmesan cheese. For a different twist, add chopped tomato and basil.
5. A variety of different colored peppers with onion. Serve as a side dish.

Roast …

1. Red peppers in the oven at 450°, turning every 15 minutes until done (blackened skins). Peel off the skin and slice them, then drizzle in oil and garlic and refrigerate. A Perfect addition to any salad, sandwich or antipasto dish!
2. Whole red potatoes in the oven after tossing them in a mixture of olive oil, garlic and rosemary until tender for a mouth-watering side to any meal!
3. Some winter vegetables cut in large pieces – parsnips, turnips, rutabaga, beets, sweet potato are some good choices. Coat lightly with olive oil, sprinkle with your favorite herbs, and roast at 425° for 30-40 minutes until tender and browned.
4. Brussels sprouts drizzled lightly with olive oil, and sprinkled with salt. Magnifique!
5. Thin slices of sweet potato to make chips.

Grill …

1. Mushrooms, bell peppers, onions and tenderloin for the perfect summer kabobs.
2. Corn on the cob. Peel and coat in a mix of seasonings such as oregano, pepper, onion and chili powders and salt with a touch of butter to help it stick. Wrap in aluminum foil and grill until tender.
3. Pineapple, peaches or mango. Top with a dollop of low-fat ice cream, frozen yogurt or sherbet.
4. Asparagus and add to a salad of mixed greens, roasted peppers and toasted nuts.
5. Some eggplant, zucchini and portabella mushrooms to use in a wrap.

Stew …

1. Pears. Peel and core and stew gently in cinnamon, sugar and water until tender. Perfect for an after-dinner treat!
2. Cabbage with tomatoes and garlic to serve over rice for a unique side dish to any meal!
3. Classic stew vegetables such as potatoes, carrots, green beans, celery, onions in canned tomato sauce. Substitute canned beans like kidney beans or black beans for meat.
4. Frozen corn, onions, peppers, celery, and salsa. Serve over rice. Add some red or black beans and call it a meal!
5. Canned tomatoes, eggplant, peppers, and chickpeas. Add oregano and top with sliced olives.

Blanch …

1. Almonds in water for 15 seconds and peel for a new twist on a healthy snack.
2. Basil and parsley leaves. Blend together with olive oil, pine nuts, garlic and a little lemon juice for a great pesto!
3. Broccoli and cauliflower to use on a vegetable platter for snacks and appetizers.
4. Broccoli rabe in salted water to reduce bitterness. Then cook like broccoli.
5. Carrots, cauliflower, green beans, asparagus and broccoli. Marinate in your favorite low-fat vinaigrette and serve cold. If desired, add other veggies like onions, mushrooms and peppers.

Microwave …

1. Any of your favorite chopped veggies in a bowl with an egg or two for a quick, nutritious breakfast.
2. Cranberries and orange zest with a little sugar and water to make a sweet cranberry relish.
3. Frozen or canned vegetables on those busy nights.
4. Spaghetti squash by cutting in half lengthwise and putting face down in a dish with water. Scoop out squash and serve like spaghetti with tomato sauce and/or Parmesan cheese.
5. A potato for lunch and top with low-fat cottage cheese and chives.

 

FILL OUT YOUR SURVEY HERE: https://docs.google.com/spreadsheet/viewform?fromEmail=true&formkey=dDBMSWtrbDUxM3pCSDZuUVNHcjgydlE6MQ

Fruit and Veggie Challenge: Day Two

Try this yummy salad as a side dish with dinner tonight!

Zesty Broccoli and Cauliflower Salad

 

· 2 cups fresh broccoli florets

· 2 cups cauliflower, chopped

· 1 red onion, sliced in rings

· 1/2 cup zesty Italian dressing

· 1/4 cup sunflower seeds

Directions

1. In a mixing bowl, combine the broccoli, cauliflower, onions and dressing. Toss, cover and refrigerate. Sprinkle with sunflower seeds before serving.

FILL OUT YOUR SURVEY HERE: https://docs.google.com/spreadsheet/viewform?fromEmail=true&formkey=dDBMSWtrbDUxM3pCSDZuUVNHcjgydlE6MQ

Fruit and Veggie Challenge: Day One

MyPlate & What is a Serving of Fruits and Vegetables?
Fill Half Your Plate

Making It Simple: The Half-Your-Plate Concept

 

What does a serving of broccoli look like? How many baby carrots are in a cup? Even the most well-versed nutrition professionals don’t have all these measurements memorized! So let’s make it easier: fill half your plate with fruits and vegetables at each meal or eating occasion.

 

Making fruits and vegetables the focal point of every meal will help you meet your recommended amount each day—and you won’t have to do all the math!

 

The new healthy MyPlate icon developed by the USDA supports this concept … fill half your plate with colorful fruits and vegetables at every meal! Check out our About the Buzz article for the details of MyPlate and what it means to you.

 

FILL OUT YOUR SURVEY HERE: https://docs.google.com/spreadsheet/viewform?fromEmail=true&formkey=dDBMSWtrbDUxM3pCSDZuUVNHcjgydlE6MQ

One Week Fruit and Veggie Challenge!!

Welcome to a challenge within a challenge. I hope that everyone has been finding the challenge and the blog helpful. Even if you aren't filling out the survey each week, hopefully the goals have made you more mindful of your health and fitness.

Tomorrow we will kick off a 7-day Fruit and Veggie Challenge! This was done at my job and I think it is a great way to get more healthy foods into our diet.  The challenge is simple: get 8 servings of fruits/vegetables each day for 7 days.

Why?
The CDC and the Produce for Better Health Foundation have launched a national campaign with the message, "Fruits & Veggies -- More Matters."
The new slogan replaces the old "5 a Day" campaign, which dates back to the early '90s. The reason? Under the U.S. government's latest food guidelines, five servings of fruits and vegetables may not be enough. Adults need anywhere from 7-13 cups of produce daily to get all the health benefits of fruits and vegetables -- including possible protection against obesity, heart disease, type 2 diabetes, and cancer.
(from http://www.webmd.com/food-recipes/features/fruits-veggies-more-matters)
What is a serving?
The United States Department of Agriculture (USDA) sets a serving size for fruit or vegetables to be equal to about one-half cup. Greens like spinach and lettuce have a serving size equal to one full cup. One serving of sliced fruit is equal to one-half cup; however a single piece of fruit, such as an apple or an orange counts as one serving.

Here are some typical serving sizes for fruits and vegetables:

Fruits

• one banana
• six strawberries
• two plums
• fifteen grapes
• one apple
• one peach
• one-half cup of orange or other fruit juice

Vegetables

• five broccoli florets
• ten baby carrots
• one Roma tomato
• 3/4 cup tomato juice
• 3/4 cup vegetable juice
• half of a baked sweet potato
• one ear of corn
• four slices of an onion

(http://nutrition.about.com/od/fruitsandvegetables/f/servingfruit.htm)

I've updated the survey for you to fill it out each day by indicating the number of servings you ate. If you can't get to the survey online, feel free to email or text me your numbers and I'll add them in for you.

Each day I'll post a delicious recipe or fun tip to help you get your 8 servings in.

Ready? Let's GET CHALLENGED!