8-10 a day. Are you getting enough???

By: Unknown on 10:45 PM

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Fruits and Vegetables. Low in calories, and packed with vitamins, nutrients, fiber and flavor. 8-10 servings recommended per day--are you getting enough??? Are you finding it hard to fit these filling and nutritious food items into your day? Here are some ways to incorporate a few more servings of fruits and vegetables into your diet: 

- add some fresh berries such as blackberries, strawberries, raspberries, and blueberries to your yogurt in the morning
-try a banana and strawberry smoothie
- Serve a bowl of mixed melon including cantaloupe, watermelon and honeydew for desert once this week
- buy a juicer and make your own fresh juice

- Fajitas!! saute some peppers, onions and garlic and serve in warm whole-wheat flour tortillas for dinner

- try frozen mangos and cottage cheese (recommended by Dr. Oz!)

Veggie omelette with sliced oranges, avocado, and fresh salsa on the side  

- add frozen peas and corn to whole grain rice as a side for dinner
- try a broccoli and cauliflower salad for lunch- add one slice of cooked bacon made into bits and low fat ceaser dressing for a delicious flavour
- cucumber salad- always a favourite!
- Homemade chicken or turkey soup with carrots and celery
- BBQ'd eggplant, peppers, and asparagus
- tomatoes: homemade salsa, bruschetta, homemade pasta sauce, gazpacho, or chutney
- Peppers stuffed with couscous, quinoa or risotto (my mouth is watering!)

Guacamole! Chop up avocados and fresh tomatoes and add red onion, garlic, lime juice, pepper and cilantro

Crockpot Chili with lots of vegetables!

Ingredients: 
-1 lb lean ground beef. (I used organic grass-fed)
-1 large jar of Italian strained tomatoes 
-1 large yellow and red bell pepper (chopped)
-1 can organic corn
-1 can organic black beans
-1 package low sodium spicy chili seasoning
- chopped cilantro (to taste) 

Cook on high for 4 hours. 

Bake some asparagus with garlic, fresh squeezed lemon, and parmesan cheese in the oven at 425 degrees for 10 minutes...mmm....sooo good!! 

Other ideas: 

-SALADS! Black bean salad, beat salad, pear salad, coleslaw, greek salad, spinach salad (try with hard boiled egg!), and asian salad (for more salad ideas see my post from yesterday!)
-eat greek yogurt with cut up oranges or grapefruit for breakfast
-make your own whole wheat pizza dough and toss on any and all vegetables left in your fridge
- AND my favourite meal of all time: Stir-fry!! Toss all favourite vegetables in a pan and saute with 1 tsp. grapeseed oil, garlic, garlic seasoning, and fresh ground pepper

I challenge you to try one of these ideas today!!