Did you know that we’re supposed to eat at least three servings of vegetables and five servings of fruit a day? If you aren’t hitting those numbers don’t worry, most of us fall short. In fact, studies show that the average American only gets about one and a half. If you’re one of these people, it may be time for a menu makeover.
It’s time to embrace the fresh food movement. And what better time to do that than during National Fresh Fruit & Vegetable Month!
It’s not as hard as you may think to add some healthy recipes to your cooking arsenal. We organized a great selection of 7 healthy recipes that are chock full of juicy fruits and crunchy veggies. So step far, far away from the vending machine or avoid that pantry packed with chips and cookies. These healthy recipes full of fruits and veggies are far more satisfying. We’ve made getting your daily servings of fruits and vegetables easy—and delicious—with these healthy recipes.
7 Healthy Recipes Full of Fruits & Veggies
Frozen Grapes & Kiwi
Harness fruit’s powerful nutrients and get creative with them! Freezing fruits brings out their sweetness and the cool temperature reminds you to slow down while eating. Plus, what better snack than frozen fruit during our hot Arizona summer?
Strawberries with Balsamic Vinegar
16 ounces fresh strawberries
2 tablespoons balsamic vinegar
¼ cup white sugar
1/3 teaspoon freshly ground pepper, or to taste
Place strawberries in a bowl. Drizzle vinegar over strawberries, and sprinkle with sugar. Stir gently to combine. Cover, and let sit at room temperature for at least 1 hour but not more than 4 hours. Just before serving, grind pepper over berries.
Sriracha-Lime Grilled Watermelon
8 1-inch- thick seedless watermelon wedges
1/2 tablespoon extra-virgin olive oil, plus more for grill pan
1 1/4 teaspoons sriracha
1 1/2 teaspoons kosher salt
1/4 teaspoon coconut sugar
1/4 teaspoon lime zest
4 lime wedges
Rub watermelon wedges with oil and sriracha. Heat a grill pan lightly coated with oil over high heat, or preheat a grill for direct heat. Grill watermelon until grill marks appear, 1 to 2 minutes per side. Transfer to a serving platter; sprinkle with salt, sugar, and lime zest. Serve with lime wedges.
Marinated Jicama Sticks
6 cups (3 x 1/4-inch) strips peeled jicama
3 tablespoons fresh limejuice
1/2 teaspoon sea salt, to taste
1/4 teaspoon chili powder
1 tablespoon chopped fresh cilantro
Combine all ingredients in a bowl; toss well. Cover and chill 1 hour.
Arugula Salad with Caramelized Squash & Pomegranate Ginger
2 tablespoons coconut oil
1 acorn squash, sliced in 1/2-inch thick rounds and seeds removed
1/4 teaspoon salt
1/4 teaspoon pepper
2 teaspoons brown sugar
1/2 cup whole pecans, chopped
1/4 teaspoon pumpkin pie spice
6 cups baby arugula
1 avocado, sliced
1 pomegranate, arils removed
1 seedless cucumber, sliced
Pomegranate Ginger Vinaigrette
1/3 cup pomegranate juice
1/4 cup apple cider vinegar
1/2 teaspoon freshly grated ginger
1 garlic clove, freshly grated
1/4 teaspoon salt
1/4 teaspoon pepper
1/3 cup olive oil
- Heat a large skillet over medium heat and add coconut oil. Cover the squash slices with salt and pepper, then add them to the skillet and cook until golden, about 5 minutes per side. If desired, you can add the brown sugar to help the squash caramelize.
- Heat a small saucepan over low heat and add the pecans. Toast until they are slightly golden and fragrant, stirring and shaking the pan as they toast, for about 5 minutes. Toss them with the pumpkin pie spice.
- Add the arugula to a large bowl with a pinch of salt and pepper. Add in the avocado, pomegranate arils, cucumber, pecans and squash pieces. Cover in the pomegranate dressing.
Pomegranate Ginger Vinaigrette Instructions
Combine pom juice, vinegar, ginger, garlic, salt and pepper in a large bowl and whisk together. Stream in the olive oil while constantly whisking until the dressing comes together. Store in the fridge for up to one week.
Tomato Stuffed Avocados
4 ripe avocados
3 large ripe tomatoes, chopped
1 packed cup alfalfa or sunflower sprouts, coarsely chopped
Juice of 2 lemons
1 garlic clove, pressed
2 scallions, minced
2 teaspoons olive oil
2 teaspoons fresh cilantro, minced
Umeboshi vinegar for drizzling
Toasted sesame seeds
- Slice avocados lengthwise, remove pit, and set aside 4 halves. Mix remaining ingredients.
- Smash remaining avocados, and mix with tomatoes, sprouts, lemon juice, garlic, scallions, and cilantro.
- Stuff the 4 avocado halves with the tomato mixture.
- Sprinkle with umeboshi vinegar and toasted sesame seeds.
Roasted Asparagus Salad
1 1/2 pounds fresh asparagus
1/2 cup olive oil, divided
1 1/2 tablespoons chopped fresh basil, divided
1/2 teaspoon lemon pepper
1/2 teaspoon salt, divided
1/4 cup balsamic vinegar
1 garlic clove, minced
1 cup halved cherry tomatoes (about 1/2 pt.)
1/2 cup chopped red bell pepper
1/4 cup finely chopped red onion
1 head Bibb lettuce, torn into bite-size pieces
1 avocado, sliced
- Preheat oven to 425°. Snap off and discard tough ends of asparagus; remove scales with a vegetable peeler, if desired.
- Stir together 1 Tbsp. olive oil, 1 1/2 tsp. chopped basil, 1/2 tsp. lemon pepper, and 1/4 tsp. salt in a large bowl.
- Add asparagus to olive oil mixture, and toss gently to coat. Place asparagus on a lightly greased baking sheet.
- Bake asparagus at 425° for 13 to 15 minutes or to desired degree of tenderness. Cool 10 minutes.
- Whisk together balsamic vinegar, garlic, and remaining 7 Tbsp. olive oil, 1 Tbsp. basil, and 1/4 tsp. salt.
- Toss together tomatoes, bell pepper, onion, and 1 Tbsp. balsamic vinegar mixture.
- Arrange lettuce on individual serving plates. Top with tomato mixture and asparagus. Add avocado just before serving. Drizzle with remaining balsamic vinegar mixture.
- Note: To make ahead, toss together tomatoes, bell pepper, and onion without dressing. Store these ready-to-used ingredients in an airtight container in the refrigerator up to five hours. The dressing and asparagus can also be made up to eight hours before serving.
June is National Fresh Fruit & Vegetables Month and at LifeScape, we believe eating a well-balanced diet can contribute to your whole health.
If you’re looking for more ways to eat well, and ensure you’re getting the best nutrition, begin your journey with LifeScape’s 3 Day Cleanse, developed by our Director of Nutritional Services, Kim Vitellaro-Rendler, BCHN. Our 3 Day Cleanse includes a visit with our staff nutritionist, and a comprehensive guide covering everything from why you should cleanse to easy recipes you can make.
Nutrition isn’t the only component of leading a healthy lifestyle. There are so many factors that contribute to our overall health. If you’re want to have whole health for a whole life, schedule a functional medical consult today to discover what you can do to lead a healthier lifestyle.
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