Have you ever taken a really close look at that hard-to-please food pyramid? All of a sudden, it takes on a demanding tone, then you feel guilty! That’s why I avoid looking at it; does it really expect us to eat that many servings of fruits and veggies?!

I consider myself a fairly healthy eater, but even I struggle to eat the recommended amount of produce for each day. Niki from Big City Cooking does a wonderful job of incorporating fruits and veggies into her diet, which is why I’ve asked her to be our special guest for this week’s Tips and Tricks Friday Post. Try out a few of her suggestions and you might just find yourself feeling confident the next time you take a look at the food pyramid ;).

Now, for the record, I am not a dietitian, nutritionist, health expert, or anything like that. I am simply a lover of fresh produce. I truly enjoy cooking with the freshest ingredients I can find while keeping them as flavorful as possible. Below are some of my tips and tricks of how you can incorporate more fruits and vegetables into your daily diet. My hope is that this list may give you a jumping off point to increase your usage of fruits and veggies.

1. Start at the store.

I know adding more fruits and vegetables to your diet can be intimidating but if you start small it will be less overwhelming. My first bit of advice is to start at the grocery store. It’s as simple as shopping on the out skirts of the store. What I mean by that is a typical grocery store keeps the produce, protein, grains, and dairy along the edges and the processed (convenience) foods are in the center aisles. So on your weekly shopping trips stick to the edges and make sure to pick up loads of fruits and vegetables so you are ready to get creative in your kitchen.

2. Play hide-and-seek with your fruits and veggies.

Soups are a great avenue to add more vegetables to your diet, however many are thickened with roux’s (butter and flour) or cream. Why not try experimenting with pureeing the next time you make soup. Just as in this Butternut & Apple Soup you can cook many different fruits and vegetables, such as leeks, onions, celery, apples and butternut squash, until tender and then puree with a food processor, traditional blender, or immersion blender to create a creamy soup with loads of flavor from a variety of veggies.

3. Test the waters with creative flavor combos.

I like to make sure there are at least 2 different vegetables in every meal I consume. I know this is easier said than done on those crazy week nights, but by mixing up flavor combinations you can have a flavorful, veggie packed meal on the table in under 20 minutes. The Crispy Black Bean Tacos I make are a prime example; they combine carrots and cabbage (pretty typical) with feta cheese and a cilantro lime dressing. The flavor combination is truly unique but keeps this simple meal exciting.

4. How can you spice up your lunch? Fruit of course!

Sick of a typical turkey sandwich on white bread with lettuce and tomato? Why not rev it up a bit by adding fruit. This Turkey, Brie, and Nectarine Sandwich is truly a gourmet sandwich you can make at home.

5. It’s time to ditch the old snack of chips and dip.

Your browser may not support display of this image.

I know it is so easy to reach for the prepared French onion dip and potato chips but why not munch on fruits and veggies instead? On the weekends I like to make Fruit Salsa and Cinnamon Chips to leave on the counter and snack on throughout the day. This is a very simple recipe to throw together and gives such great flavor that I promise you won’t miss the junk food.

6. Opt for veggie protein sources instead of animal.

Beans may not be a true vegetable but they are still a healthy food group that many people don’t utilize enough (and they come from a plant), so I will mention them briefly. Instead of cooking with high fat beef products I look to beans for a substitute. They are high in protein which keeps you feeling full longer and are made up of complex carbohydrates so they give you lots of energy (without leading to weight gain as many people think when they hear CARBS). In the Vegetarian Chili I make there are three different types of beans, plus lots of veggies. It is so hearty that even my meat head husband loves it. Plus this freezes well so you can make a double batch and keep it on hand for when you are not in the mood to cook (yes this happens to everyone once in a while).

7. Get creative with your sides.

While I enjoy my share of steamed veggies they can get old after a while. I know side dishes maybe are an afterthought to the meal but I suggest getting creative with your sides, they can really bring the meal alive. Try mashed cauliflower, roasted brussel sprouts, broiled tomatoes or my favorite, veggie ‘fries’. I have made Mushroom and Zucchini fries and both are such a great substitute to fried potatoes.

8. Na na na na, hey-hey-hey, goodbye! Say farewell to strictly meat and potato meals.

Your browser may not support display of this image.

I try to make 1-2 meatless meals a week, gasp! I know this maybe scary to all you meat eaters but I promise vegetarian does not mean tasteless or boring. Check out this Herb Roasted Mushroom Pizza or Indian Chickpeas in a Tomato Cream Sauce. They are both impressive enough to entertain with and loaded with hearty vegetables, like mushrooms, that will satisfy anyone’s hunger.

9. Why not make a salad a meal?

By adding protein to a simple salad it can quickly become a complete meal full of vegetables. One of my favorite hearty salads is Crab stuffed mushroom & greens which not only has the lettuce but the added mushroom and red peppers. Plus the crab cake is broiled, not fried, always a plus!

10. And don’t forget breakfast!

If your morning is anything like mine you are lucky to grab a bagel (ok fine, a donut) as you run out the door, but breakfast is very much an important time to get in some fruits and veggies. During the week I like to keep grapefruit or yogurt with blueberries in the house and on the weekend what’s better than a quiche. This Spinach Quiche is a great source of iron, calcium, and protein. Plus you can mix up this recipe a million different ways. Add red peppers, mushrooms, cherry tomatoes, asparagus, or olives, the possibilities are endless.

So now that you are armed with my ten tips and tricks of how to add more vegetables and fruits to your diets go forth and get cooking!

Sincerely,

Niki

Big City Cooking