Cooking

How to Easily Boost Your Meals with More Fruits and Veggies

Author:

Author:

Author:

Araminta David, RN, BSN

Published:

Published:

Published:

February 26, 2024

Medical review:

Medical review:

Medical review:

Stephanie Brown, MS, RD, LD

Are you looking to add more flavor, color, and nutrients to your meals? Fruits and vegetables not only provide essential vitamins, minerals, and fiber but they also bring a burst of freshness and vitality to your plate. Incorporating more fruits and veggies doesn't have to be a daunting task — let’s explore simple and creative ways to effortlessly introduce both fresh and frozen produce to your meals.

Make small changes.

The first step towards a healthier lifestyle is making small, manageable changes. Swap out a processed snack for a piece of fresh fruit or toss some colorful veggies into a regular salad. When possible, opt for seasonal produce for peak taste. If fresh produce is not easily accessible, consider using frozen fruits and vegetables as a convenient alternative. They are typically picked and frozen at their peak of freshness, retaining their nutritional value and making them an excellent choice.

Eat the rainbow. 

Strive to eat and prepare colorful foods. Not only does it look more appealing, but a variety of naturally colorful food indicates a nutritious meal. Explore the rainbow of fruits and vegetables available to you, whether fresh or frozen, each color represents a unique combination of vitamins, minerals, and antioxidants. Vibrant greens, bright oranges, brilliant reds, and deep purples will offer different textures and flavors that will keep your taste buds excited and your body nourished. Remember, frozen options can be just as versatile and nutritious as fresh produce.

Stock the freezer.

Utilizing frozen fruits and vegetables can be a time-saving solution. Plan ahead by stocking your freezer with a variety of frozen produce, washed and pre-cut if possible. These ready-to-use ingredients can be quickly added to stir-fries, soups, or stews. They are also ideal for batch cooking, allowing you to prepare larger quantities of meals with ample amounts of fruits and veggies. Freezing is nature's way of preserving, ensuring that the nutrients are locked in until you're ready to enjoy them.

Get sneaky.

Adding more fruits and vegetables doesn't always mean they have to take center stage. They can easily be snuck into classic dishes without sacrificing taste. Finely chop frozen vegetables and add them to pasta sauces, casseroles, or omelets. Blend frozen fruits into smoothies or thaw them slightly and enjoy them as a refreshing snack. Start with fruits or vegetables that are easily disguisable, like leafy greens in pesto, butternut squash in mac and cheese, or cauliflower in mashed potatoes. These clever tricks will help you increase your produce intake effortlessly and deliciously.

Incorporating more produce into your meals is a journey that should be enjoyable and exciting. By starting small, embracing variety, planning ahead, and getting creative with cooking methods, you can effortlessly enhance the nutritional value of your meals. 

Here are some of our favorite Season recipes that utilize fruits and vegetables where you wouldn’t expect them. Enjoy!

Mango, Pear, and Cauliflower Smoothie

One Pot Pumpkin Parmesan Pasta

Spaghetti with Arugula-Jalapeño Pesto and Zucchini

Baked Cauliflower Mac and Cheese

Peanut Butter-Banana Pancakes

PB&J Overnight Oats

Hidden Cauliflower Oatmeal with Mixed Berry Compote

Are you looking to add more flavor, color, and nutrients to your meals? Fruits and vegetables not only provide essential vitamins, minerals, and fiber but they also bring a burst of freshness and vitality to your plate. Incorporating more fruits and veggies doesn't have to be a daunting task — let’s explore simple and creative ways to effortlessly introduce both fresh and frozen produce to your meals.

Make small changes.

The first step towards a healthier lifestyle is making small, manageable changes. Swap out a processed snack for a piece of fresh fruit or toss some colorful veggies into a regular salad. When possible, opt for seasonal produce for peak taste. If fresh produce is not easily accessible, consider using frozen fruits and vegetables as a convenient alternative. They are typically picked and frozen at their peak of freshness, retaining their nutritional value and making them an excellent choice.

Eat the rainbow. 

Strive to eat and prepare colorful foods. Not only does it look more appealing, but a variety of naturally colorful food indicates a nutritious meal. Explore the rainbow of fruits and vegetables available to you, whether fresh or frozen, each color represents a unique combination of vitamins, minerals, and antioxidants. Vibrant greens, bright oranges, brilliant reds, and deep purples will offer different textures and flavors that will keep your taste buds excited and your body nourished. Remember, frozen options can be just as versatile and nutritious as fresh produce.

Stock the freezer.

Utilizing frozen fruits and vegetables can be a time-saving solution. Plan ahead by stocking your freezer with a variety of frozen produce, washed and pre-cut if possible. These ready-to-use ingredients can be quickly added to stir-fries, soups, or stews. They are also ideal for batch cooking, allowing you to prepare larger quantities of meals with ample amounts of fruits and veggies. Freezing is nature's way of preserving, ensuring that the nutrients are locked in until you're ready to enjoy them.

Get sneaky.

Adding more fruits and vegetables doesn't always mean they have to take center stage. They can easily be snuck into classic dishes without sacrificing taste. Finely chop frozen vegetables and add them to pasta sauces, casseroles, or omelets. Blend frozen fruits into smoothies or thaw them slightly and enjoy them as a refreshing snack. Start with fruits or vegetables that are easily disguisable, like leafy greens in pesto, butternut squash in mac and cheese, or cauliflower in mashed potatoes. These clever tricks will help you increase your produce intake effortlessly and deliciously.

Incorporating more produce into your meals is a journey that should be enjoyable and exciting. By starting small, embracing variety, planning ahead, and getting creative with cooking methods, you can effortlessly enhance the nutritional value of your meals. 

Here are some of our favorite Season recipes that utilize fruits and vegetables where you wouldn’t expect them. Enjoy!

Mango, Pear, and Cauliflower Smoothie

One Pot Pumpkin Parmesan Pasta

Spaghetti with Arugula-Jalapeño Pesto and Zucchini

Baked Cauliflower Mac and Cheese

Peanut Butter-Banana Pancakes

PB&J Overnight Oats

Hidden Cauliflower Oatmeal with Mixed Berry Compote

Are you looking to add more flavor, color, and nutrients to your meals? Fruits and vegetables not only provide essential vitamins, minerals, and fiber but they also bring a burst of freshness and vitality to your plate. Incorporating more fruits and veggies doesn't have to be a daunting task — let’s explore simple and creative ways to effortlessly introduce both fresh and frozen produce to your meals.

Make small changes.

The first step towards a healthier lifestyle is making small, manageable changes. Swap out a processed snack for a piece of fresh fruit or toss some colorful veggies into a regular salad. When possible, opt for seasonal produce for peak taste. If fresh produce is not easily accessible, consider using frozen fruits and vegetables as a convenient alternative. They are typically picked and frozen at their peak of freshness, retaining their nutritional value and making them an excellent choice.

Eat the rainbow. 

Strive to eat and prepare colorful foods. Not only does it look more appealing, but a variety of naturally colorful food indicates a nutritious meal. Explore the rainbow of fruits and vegetables available to you, whether fresh or frozen, each color represents a unique combination of vitamins, minerals, and antioxidants. Vibrant greens, bright oranges, brilliant reds, and deep purples will offer different textures and flavors that will keep your taste buds excited and your body nourished. Remember, frozen options can be just as versatile and nutritious as fresh produce.

Stock the freezer.

Utilizing frozen fruits and vegetables can be a time-saving solution. Plan ahead by stocking your freezer with a variety of frozen produce, washed and pre-cut if possible. These ready-to-use ingredients can be quickly added to stir-fries, soups, or stews. They are also ideal for batch cooking, allowing you to prepare larger quantities of meals with ample amounts of fruits and veggies. Freezing is nature's way of preserving, ensuring that the nutrients are locked in until you're ready to enjoy them.

Get sneaky.

Adding more fruits and vegetables doesn't always mean they have to take center stage. They can easily be snuck into classic dishes without sacrificing taste. Finely chop frozen vegetables and add them to pasta sauces, casseroles, or omelets. Blend frozen fruits into smoothies or thaw them slightly and enjoy them as a refreshing snack. Start with fruits or vegetables that are easily disguisable, like leafy greens in pesto, butternut squash in mac and cheese, or cauliflower in mashed potatoes. These clever tricks will help you increase your produce intake effortlessly and deliciously.

Incorporating more produce into your meals is a journey that should be enjoyable and exciting. By starting small, embracing variety, planning ahead, and getting creative with cooking methods, you can effortlessly enhance the nutritional value of your meals. 

Here are some of our favorite Season recipes that utilize fruits and vegetables where you wouldn’t expect them. Enjoy!

Mango, Pear, and Cauliflower Smoothie

One Pot Pumpkin Parmesan Pasta

Spaghetti with Arugula-Jalapeño Pesto and Zucchini

Baked Cauliflower Mac and Cheese

Peanut Butter-Banana Pancakes

PB&J Overnight Oats

Hidden Cauliflower Oatmeal with Mixed Berry Compote

Are you looking to add more flavor, color, and nutrients to your meals? Fruits and vegetables not only provide essential vitamins, minerals, and fiber but they also bring a burst of freshness and vitality to your plate. Incorporating more fruits and veggies doesn't have to be a daunting task — let’s explore simple and creative ways to effortlessly introduce both fresh and frozen produce to your meals.

Make small changes.

The first step towards a healthier lifestyle is making small, manageable changes. Swap out a processed snack for a piece of fresh fruit or toss some colorful veggies into a regular salad. When possible, opt for seasonal produce for peak taste. If fresh produce is not easily accessible, consider using frozen fruits and vegetables as a convenient alternative. They are typically picked and frozen at their peak of freshness, retaining their nutritional value and making them an excellent choice.

Eat the rainbow. 

Strive to eat and prepare colorful foods. Not only does it look more appealing, but a variety of naturally colorful food indicates a nutritious meal. Explore the rainbow of fruits and vegetables available to you, whether fresh or frozen, each color represents a unique combination of vitamins, minerals, and antioxidants. Vibrant greens, bright oranges, brilliant reds, and deep purples will offer different textures and flavors that will keep your taste buds excited and your body nourished. Remember, frozen options can be just as versatile and nutritious as fresh produce.

Stock the freezer.

Utilizing frozen fruits and vegetables can be a time-saving solution. Plan ahead by stocking your freezer with a variety of frozen produce, washed and pre-cut if possible. These ready-to-use ingredients can be quickly added to stir-fries, soups, or stews. They are also ideal for batch cooking, allowing you to prepare larger quantities of meals with ample amounts of fruits and veggies. Freezing is nature's way of preserving, ensuring that the nutrients are locked in until you're ready to enjoy them.

Get sneaky.

Adding more fruits and vegetables doesn't always mean they have to take center stage. They can easily be snuck into classic dishes without sacrificing taste. Finely chop frozen vegetables and add them to pasta sauces, casseroles, or omelets. Blend frozen fruits into smoothies or thaw them slightly and enjoy them as a refreshing snack. Start with fruits or vegetables that are easily disguisable, like leafy greens in pesto, butternut squash in mac and cheese, or cauliflower in mashed potatoes. These clever tricks will help you increase your produce intake effortlessly and deliciously.

Incorporating more produce into your meals is a journey that should be enjoyable and exciting. By starting small, embracing variety, planning ahead, and getting creative with cooking methods, you can effortlessly enhance the nutritional value of your meals. 

Here are some of our favorite Season recipes that utilize fruits and vegetables where you wouldn’t expect them. Enjoy!

Mango, Pear, and Cauliflower Smoothie

One Pot Pumpkin Parmesan Pasta

Spaghetti with Arugula-Jalapeño Pesto and Zucchini

Baked Cauliflower Mac and Cheese

Peanut Butter-Banana Pancakes

PB&J Overnight Oats

Hidden Cauliflower Oatmeal with Mixed Berry Compote

Are you looking to add more flavor, color, and nutrients to your meals? Fruits and vegetables not only provide essential vitamins, minerals, and fiber but they also bring a burst of freshness and vitality to your plate. Incorporating more fruits and veggies doesn't have to be a daunting task — let’s explore simple and creative ways to effortlessly introduce both fresh and frozen produce to your meals.

Make small changes.

The first step towards a healthier lifestyle is making small, manageable changes. Swap out a processed snack for a piece of fresh fruit or toss some colorful veggies into a regular salad. When possible, opt for seasonal produce for peak taste. If fresh produce is not easily accessible, consider using frozen fruits and vegetables as a convenient alternative. They are typically picked and frozen at their peak of freshness, retaining their nutritional value and making them an excellent choice.

Eat the rainbow. 

Strive to eat and prepare colorful foods. Not only does it look more appealing, but a variety of naturally colorful food indicates a nutritious meal. Explore the rainbow of fruits and vegetables available to you, whether fresh or frozen, each color represents a unique combination of vitamins, minerals, and antioxidants. Vibrant greens, bright oranges, brilliant reds, and deep purples will offer different textures and flavors that will keep your taste buds excited and your body nourished. Remember, frozen options can be just as versatile and nutritious as fresh produce.

Stock the freezer.

Utilizing frozen fruits and vegetables can be a time-saving solution. Plan ahead by stocking your freezer with a variety of frozen produce, washed and pre-cut if possible. These ready-to-use ingredients can be quickly added to stir-fries, soups, or stews. They are also ideal for batch cooking, allowing you to prepare larger quantities of meals with ample amounts of fruits and veggies. Freezing is nature's way of preserving, ensuring that the nutrients are locked in until you're ready to enjoy them.

Get sneaky.

Adding more fruits and vegetables doesn't always mean they have to take center stage. They can easily be snuck into classic dishes without sacrificing taste. Finely chop frozen vegetables and add them to pasta sauces, casseroles, or omelets. Blend frozen fruits into smoothies or thaw them slightly and enjoy them as a refreshing snack. Start with fruits or vegetables that are easily disguisable, like leafy greens in pesto, butternut squash in mac and cheese, or cauliflower in mashed potatoes. These clever tricks will help you increase your produce intake effortlessly and deliciously.

Incorporating more produce into your meals is a journey that should be enjoyable and exciting. By starting small, embracing variety, planning ahead, and getting creative with cooking methods, you can effortlessly enhance the nutritional value of your meals. 

Here are some of our favorite Season recipes that utilize fruits and vegetables where you wouldn’t expect them. Enjoy!

Mango, Pear, and Cauliflower Smoothie

One Pot Pumpkin Parmesan Pasta

Spaghetti with Arugula-Jalapeño Pesto and Zucchini

Baked Cauliflower Mac and Cheese

Peanut Butter-Banana Pancakes

PB&J Overnight Oats

Hidden Cauliflower Oatmeal with Mixed Berry Compote

Elevate your meals with an abundance of fruits and veggies effortlessly incorporated into your cooking routine.

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