Here are ways to follow the American Cancer Society’s 5-A-Day prescriptions for fruits and vegtables by adding extra vegetables to your diet:
– Substitute finely minced vegetables with low-fat ricotta cheese for meat in your favorite lasagne recipe.
– Marinate a variety of sliced vegetables in low-fat Italian dressing and use with turkey or low-fat cheese in a pita bread sandwich.
– Add spinach to rice pilaf. Cook and stir 2 cloves of minced garlic, then add 1 package (10 ounces) defrosted frozen spinach and cook until liquid evaporates. Add to 2 cups rice pilaf and fluff with a fork.
– Combine fruit with vegetables for extra flavor. Suggested combinations: orange or tangerine slices in a spinach salad; chunked apple and vegetables in a cool rice salad; sweet potatoes baked with cubed pears or canned pineapple; sauteed carrot slices with canned mandarin oranges.
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– Make a rich tasting, low-fat soup with vegetables. Cook until tender any variety of vegetables. Puree in blender or food processor along with chicken broth; stir in desired seasonings, then add low-fat plain yogurt or low-fat milk for creamier consistency.
– Think c’s when you pack a lunch: carrots, cucumbers, celery, cauliflower.