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Creative Ways to Sneak More Fruits and Veggies into Your Diet

Posted 6 months ago by April S

The journey, or quest as you will, to get kids to eat more veggies can be arduous, difficult, challenging, formidable and at times down right painful. It often seems like children have the uncanny ability to hold out indefinitely when it comes to refusing to eat healthy foods. You may find yourself saying things like ... "you're going to be hungry" or "you can't have a treat if you don't eat your veggies."

Sound familiar?

There just has to be a way to get kids to eat healthier. And if you're reading this blog post - it is quite possible you're interested in finding creative ways to integrate more fruits and veggies into your family meals.

Did you know June is National Fruit and Vegetable Month? - Who knew?

Most likely you found this blog post while searching the internet for ways to get more fruits and vegetables into your diet (and perhaps get your kids to eat more veggies too).

Maybe you found yourself asking this - Why do we need to eat fruits and vegetables in the first place?

The answer is fairly simple - they provide essential vitamins, nutrients and of course fiber.

According to the World Health Organization, fruits and vegetables may also reduce the risk of developing certain diseases (like cardiovascular disease). And if you're not used to eating a lot of fruits and vegetables, then educating yourself on ways to gradually increase fiber intake may be a good idea. And it goes without saying that if you're thinking about changing your diet drastically - it is always best to consult a medical professional first.

In this blog post, you'll find fun facts about fruits and vegetables; books with tips on growing your own fruits and vegetables; and recipes to make yummy veggie dishes. We hope you find the information helpful and the resources informative.

Fun Facts about Fruits and Vegetables

Below, are a handful of interesting/fun facts about fruits and vegetables you may enjoy (provided by Nebraska Extension in Lancaster County).

Apples

Apples can be traced back to the Romans and Egyptians who in turn introduced them to Britain, which later led to the pilgrims planting the first apple trees in North America in the Massachusetts Bay Colony. Currently, there are about 2,500 varieties of apples grown in the United States and Americans eat about 120 apples apiece each year. They provide a good source of fiber and vitamin C.

Broccoli

Broccoli has been around for more than 2,000 years and was first grown in Italy. Did you know Broccoli has as much calcium per ounce as milk? This hearty vegetable is also a good source of vitamin A, folate, iron, calcium and fiber.

Cabbage

Cabbage originated nearly 2,000 years ago in the Mediterranean region. There are at least 100 types of cabbage grown around the world. It’s cheap, widely used and rich in vitamin C.

Grapes

Grapes are one of the oldest fruits to be grown and can be traced back to Biblical times. There are more than 50 varieties and are a good source of fiber, vitamin C and potassium.

Greens

Greens date back to ancient times and are believed to be descended from wild cabbage, which originated in the Mediterranean region and Asia Minor. There are many varieties of greens, but the ones available in the majority of supermarkets include collard, mustard, kale, swiss chard and broccoli rabe. They provide a good source of vitamins A & C.

Potatoes

Potatoes were first grown in South America over 7,000 years ago. There are thousands of varieties of potatoes, which provide a good source of fiber, potassium and vitamin C.

Strawberries

Strawberries date back to the ancient Greeks and Romans. There are more than 70 varieties of strawberries and are a good source of vitamin C, potassium and fiber.

Sweet Potatoes

Sweet Potatoes originated in the tropical Americas as least 5,000 years ago and provide a good source of vitamins A & C, calcium, potassium and fiber.

5 Creative Ways to Sneak in More Veggies

Now let's explore easy ways to get more fruits and veggies into our diets. I'm still working on finding dishes with veggies my kids will actually eat (and not make faces at or throw on the floor). Let's just say -- I'm holding out hope we will turn a corner soon.

Try adding fresh herbs and veggies to:

1. Pasta Dishes

Casseroles and plain spaghetti are vastly improved by a little fresh basil, peppers, mushrooms and even spinach.

2. Dressings and Sauces

Make a dressing with fresh basil. Saute onions, garlic, mushrooms, tomatoes and other fresh veggies to make a hearty spaghetti sauce.

3. Soups, Stews and Chili

Add carrots, root vegetables, herbs and peppers to your favorite soup, stew or chili recipe.

4. Smoothies

The possibilities are endless - avocados, spinach, berries - get creative.

5. Eggs

Broccoli, spinach, tomatoes, and many other veggies make great additions to breakfast casseroles, frittatas and omelettes.

Growing Fruits and Vegetables

So, you want to integrate more fruits and veggies into your diet, but you're not sure where to start.

Have you ever thought about starting a home garden?

Picture this - fresh garden tomatoes, raspberries, cucumbers, peppers and herbs - what could be better? Most definitely cheesecake, but you can't grow that in your backyard. And everyone knows homegrown fruits and vegetables beat most grocery produce available in supermarkets today.

In recent years, our family created a small garden in our backyard. My oldest loves digging in the dirt, helping to pick veggies and water the plants. By involving your kids with things like gardening they are more likely to try the veggies you spent so much time cultivating in your backyard.

So, whether you're new to gardening or are simply looking for new ideas ... the books below can help inspire your next gardening project ... and hopefully yield lots of fruits and veggies in the process.

Books and eBooks

Vegetable Cookbooks

Some people think veggies are boring (like my kids), but I would argue they don't have to be that way. By learning how to properly prepare them, and integrate more of them into tasty dishes, eating veggies will no longer seem like a chore (at least that's the hope). By following the tips, tricks and delectable recipes featured in the cookbooks below, hopefully you and your family will look forward to veggie-filled dinners instead of dreading them. And don't forget to get the kids involved with prep work (and cooking when possible).

Books and eBooks

Juices and Smoothies

Drinking juices and smoothies is yet another way to integrate more fruits and veggies into our diets. Of course, it's important to only consume them in moderation due to the sugar content in most juices and smoothies. Personally, I enjoy adding oatmeal, protein powder, avocado, spinach, almond milk and a little frozen fruit to my smoothies. And if you've been told to take in more fiber - consuming smoothies may help.