Fruits & Veggies-More Matters Offers Recipes and Tips to Show Moms it’s Easy to Include More
|
|
(HealthNewsDigest.com) – Hockessin, Del. – In response to growing interest from Moms nationwide, Fruits & Veggies-More Matters® showcases tips and recipes featuring a different fruit and vegetable each month. Survey results show that 90 percent of Moms say it is important to include fruits and vegetables in their family meals, and more than 75 percent are interested in learning how to prepare them in new ways.
Coconut
It can be tricky to open a coconut, but some are sold with a “quick crack” feature. A few taps around the equator with a hammer or cleaver should do the job.
To see a video about how to open a coconut online, click here, or go to http://www.fruitsandveggiesmorematters.org/video/VideoCenter.php?Auto=1&start=0&Video=160&SuperSubID=130.
* Select: Choose coconuts that are heavy for their size and without soft or moldy spots on the “eyes”. The coconut may contain liquid that can be heard when it is shaken.
* Store: Store unopened coconuts at room temperature for up to two months. Once opened, refrigerate in a plastic bag for up to one week.
* Nutrition Benefits: Cholesterol free, very low sodium, good source of fiber.
* Eat: Thai Shrimp Mango Wraps are a great way to add one more fruit serving to your day. This recipe meets the Centers for Disease Control and Prevention’s (CDC) strict nutrition guidelines as a healthy recipe.
Thai Shrimp Mango Wrap
Preparation time: 15 minutes plus chilling time
Serves: 8
Cups of Fruits and Vegetables per Serving: 1/2
Ingredients:
1 ½ cups mango, peeled and fine julienne
1 cup carrots, fine julienne
½ cup peanuts toasted, chopped
1 Lime, juiced
½ teaspoon fish sauce
½ teaspoon soy sauce, low sodium
½ stalk lemon grass, finely minced
½ teaspoon garlic, minced
1/3 cup coconut, unsweetened flakes, toasted
1/3 cup mint, chiffonade
1/3 cup cilantro, chiffonade
4 heads romaine hearts
8 shrimp, large (size 21×25)
1/8 teaspoon salt or to taste*
1/8 teaspoon black pepper or to taste*
1 teaspoon peanut oil
In a pan with salted boiling water poach the shrimp for about 3 to 5 minutes. Drain the shrimp and shock in iced water. Drain again and set aside. Cut the carrots and mangoes into julienne, and set aside. Toast and chop peanuts. Lightly toast coconut flakes, and set aside. In a bowl add lime juice, fish sauce, soy sauce, lemon grass, garlic, mint and cilantro. Season to taste, and allow it to marinate for about 15 minutes. Add carrots, mangoes and shrimp and gently toss the mixture. For presentation add a leaf of romaine lettuce and place one shrimp with carrots and mangoes with the sauce and sprinkle with the coconut and the peanuts. Serve cool as a small lunch dish or as an appetizer.
Salads
This Month’s Veggie of the Month is Salads!
To see a video about using spring mix online, click here, or go to http://www.fruitsandveggiesmorematters.org/video/VideoCenter.php?Auto=1&start=45&Video=209&txtsearch=’Salad’.
Here Are Our Top 10 Ways to Enjoy Salads!
10. Bruschetta Salad Love bruchetta? The same ingredients are great over lettuce too! Try our Fresh Tomato and Pita Chip Salad.
9. Festive Fajita Combine tomatoes, corn, scallions, jalapenos, beans, and all of your favorite vegetables with a low-sodium taco or fajita seasoning. Top over crisp lettuce and serve with baked tortilla chips for dipping.
8. Lean Bean Salad Combine several varieties of beans with cilantro, olive oil, and scallions for a quick snack or appetizer.
7. The Salad Shaker Combine all your favorite salad toppings, including low-fat dressing, into a plastic container with a top. Close and shake the container to coat your ingredients. This is a fun activity to do with your kids!
6. Celery Salad Use celery greens and stalks to make a new kind of salad. Add all of your favorite fruits and vegetables and your favorite low-fat dressing for something different.
5. Arugula Use arugula in place of lettuce in any of your favorite salads. Watch our video about making salads with arugula for some new combinations!
4. Fruit Salad Combine all of your favorite fruits for a side dish at breakfast or as an afternoon snack. Try our Savory Pear Salad or our Cherimoya Fruit Salad.
3. Keep it Classic Clean and shred lettuce then top with your favorite vegetables and low-fat dressing for a classic garden salad.
2. The Wedge Slice a head of iceberg lettuce in half and top with low-fat blue cheese dressing, tomatoes, and low-fat feta cheese for a traditional wedge salad. Top with chopped nuts, such as almonds, instead of bacon for a healthier version.
1. Salty & Sweet Combine romaine lettuce, fresh strawberries, mandarin oranges, red onions, and walnuts. Top with low-fat lemon poppy seed dressing then enjoy this salty and sweet combination!
Avocado Garden Salad
Preparation time: 20 minutes or less
Serves: 6
Cups of Fruits and Vegetables per Serving: 2
Ingredients:
6 cups mixed salad greens
3 medium ripe tomatoes, cut into ¾-inch cubes
5 green onions, chopped
1 small cucumber, partially peeled and cut into ¾-inch cubes
3 Tbsp. lemon juice, divided
1/3 tsp. garlic powder
1 tsp. of coarsely ground black pepper
½ tsp. salt
1 large ripe California avocado, peeled
Thoroughly mix bite-sized salad greens, tomatoes, onions, and cucumber in a large serving bowl. Toss with 2 tablespoons lemon juice, garlic powder, black pepper and salt. Peel and cut avocado in half. Remove pit and slice into thin wedges, about 1/8-inch thick. Arrange slices on top of salad like a starburst. Brush remaining lemon juice and serve immediately.
Find these recipes and more on the Fruits & Veggies-More Matters Web site, www.FruitsandVeggiesMoreMatters.org. Fruits & Veggies-More Matters is a national public health initiative created to encourage Americans to eat more fruits and vegetables-fresh, frozen, canned, dried and 100 percent juice. One way Fruits & Veggies-More Matters helps consumers eat healthy is by putting its logo on the packaging of certain food products. In order to carry the Fruits & Veggies-More Matters logo, food products must meet strict nutrition guidelines for total fat, saturated fat, trans-fat, fiber, added sugar, and sodium content. Consumers can look for the Fruits & Veggies-More Matters logo when shopping as an indication that a product is nutritious and to remind them to eat more fruits and vegetables for their better health.
Moms can find these helpful and easy-to-use tips and recipes each month at www.FruitsandVeggiesMoreMatters.org. Coconut and Salads are the Fruit & Veggie of the Month for May 2011.
About Produce for Better Health Foundation
Produce for Better Health Foundation (PBH) is a non-profit 501 (c) (3) fruit and vegetable education foundation. Since 1991, PBH works to motivate people to eat more fruits and vegetables to improve public health. PBH achieves success through industry and government collaboration, first with the 5 A Day program and now with the Fruits & Veggies-More Matters public health initiative. Fruits & Veggies-More Matters is the nation’s largest public-private, fruit and vegetable nutrition education initiative with Fruit and Vegetable Nutrition Coordinators in each state, territory and the military. To learn more, visit www.PBHFoundation.org and www.FruitsandVeggiesMoreMatters.org. Follow Fruits & Veggies-More Matters on Facebook or Twitter.
PBH is also a member and co-chair with Centers for Disease Control & Prevention (CDC) of the National Fruit & Vegetable Alliance (NFVA), consisting of government agencies, non-profit organizations, and industry working to collaboratively and synergistically achieve increased nationwide access and demand for all forms of fruits and vegetables for improved public health. To learn more, visit www.NFVA.org.
###
Subscribe to our FREE Ezine and receive current Health News, be eligible for discounted products/services and coupons related to your Health. We publish 24/7.
HealthNewsDigest.com
For advertising/promotion, email: [email protected] Or call toll free: 877- 634-9180