• Tweet
• (1) | COMMENTS
• Share
• Email
• Print

Green Bay, WI -

 

Here are some of the most important reasons we should “color up” our plates with fruits and veggies this spring:

 

1. They can aid heart health, help to lower blood pressure and the risk for heart disease and stroke.

2. They can help maintain a healthy immune system, and studies suggest they can help reduce the risk of some cancers too.

3. They may help reduce the risk of type 2 diabetes, thanks to the high anti-oxidant content of certain veggies, especially leafy greens.

4. They can help prevent kidney stones. Foods rich in potassium, like bananas, honeydew. sweet potatoes and spinach aid kidney function.

5. They help promote weight loss buy helping you stay satisfied longer…that’s why we call them POWER Foods.

 

 If you seem to be stuck in a rut and buy the same things over and over -- or you’re just not a fruit and veggie kind of person -- here are some sneaky ways to get it in:

 

• Top fresh fruit to your morning cereal:  Mango, banana slices or berries

• Transform a tuna salad sandwich by swapping bread for lettuce or Belgian endive.  Think lettuce wraps!!

• Bulk up pasta sauce with shredded carrots or zucchini -- or mix them into meatloaf

• Add healthy toppings to your pizza: mushrooms, bell peppers, onions, tomatoes, pineapple

• Cut up raw veggies and keep hem in the fridge - front and center -- for between meal noshing

 

Creative ways for prepping fruits and veggies:

 

Fire up the Grill:

• Serve grilled peaches or pineapple alongside grilled meats

• Grill skewers of sliced bell pepper, chicken, pineapple and mushroom 

Freeze Fruit: Toss fresh fruit into the freezer to preserver its flavor and nutrients and for a super-cool treat

• Place loose grapes in a single layer on a try before freezing. Also good are blueberries

• Blend frozen fruit with a fat free yogurt, milk and cinnamon. Smoothie!!

 

Slow roast: Intensify flavor and caramelize natural sugars by popping veggies into a hot oven (about 400 degrees for 30-45 minutes, lightly brush olive oil or cooking spray first)

Try roasting:

• Carrot chunks with sweet potatoes

• Eggplant: eat “as is;” or in a batch of eggplant dip: This dip is also delicious on pasta – and even as a sandwich spread.

  

Be sure to visit weightwatchers.com for more recipes and information on how to start losing weight for summer now.

 

WEIGHT WATCHERS RECIPES:

Eggplant Dip

Prep time:  8 min

Cook time:  60 min

Serves: 8

 

Use this French-inspired recipe as a dip or as a pasta sauce, thinned out with a little water. It also makes a wonderful sandwich spread.

 

Ingredients

            1 medium eggplant(s)   

            1 Tbsp olive oil   

            2 1/2 Tbsp fresh lemon juice, or to taste   

            2 clove(s) (medium) garlic clove(s), minced, or to taste   

            1/2 tsp table salt, or more to taste   

            1/4 tsp black pepper, freshly ground, or more to taste   

            1 tsp lemon zest   

 

Instructions

Preheat oven to 375°F. Place whole eggplant on a baking sheet; pierce it in several places with a fork. Roast, turning once during cooking, for 1 hour; cool completely. Slice eggplant open and scoop out all the flesh; place flesh in a food processor or blender. Add oil, lemon juice, garlic, salt and pepper; puree until smooth and garnish with zest. Yields about 3 tablespoons per serving.

 

 

Grilled Vegetable Kabobs

Prep time:  10 min

Cook time:  10 min

Serves: 4

 

A must-have summer staple. Use whatever vegetables you have such as portobello mushrooms, onions, zucchini or hot peppers.

 

Ingredients

            1/4 cup(s) parsley, fresh, finely minced    

            1 clove(s) (medium) garlic clove(s), finely minced   

            1/2 tsp sea salt   

            1/4 tsp olive oil   

            2 medium green pepper(s), cut into 8 chunks each   

            12 medium grape tomatoes   

            12 medium cremini mushroom(s), also known as baby bella, wiped clean, stems trimmed   

 

Instructions

Preheat grill to high.In a medium bowl, combine parsley, garlic, salt and oil; add vegetables and toss to coat. Thread vegetables onto 4 long metal skewers.Grill, turning once, until tender and charred, about 6 to 10 minutes, depending on desired degree of doneness. Yields 1 kabob per serving.