Need help with a FRESH FRUIT/VEGGIE challenge..

[Tinker'n'Fun]

This is an offshoot of another thread. NOTE: I am in the process of eliminating my canned veggies and fruits, because I just can't see wasting them, and they have to have some benefit... Really right, at least a little benefit!

For lent, my health, and because of a really bad High Blood pressure scare, I am starting with a lifestyle of eating that includes a lot of veggies/fruits. I know in the beginning upping fruits will be easy but ultimately I hope to get the ratio of veggies up and just even out with fruits.

I could really use some great ideas. I will not waste food, so I will use the canned veggies and fruits, and I have a few frozen veggies also.

I learned how to make smoothies last summer and I will definitely go back to that, but I need the WOW this veggie recipe is the best, and the DID YOU KNOW THIS FRUIT can be cooked in with this recipe stuff. So bring on the tips, recipes, and Never do this...

Thanks in advance for all your help. Trust me the scare really did this to me and I have read the information on totally going to the extreme, but that won't happen. Baby steps here.

 

[Nayan]

I would urge you to not use canned goods. Many of them have extra salt and the canned fruit has sugar and a lot of it. If you do use them read the labels with a fine-toothed comb.

 

[Tinker'n'Fun]

I would urge you to not use canned goods. Many of them have extra salt and the canned fruit has sugar and a lot of it. If you do use them read the labels with a fine-toothed comb.

I really didn't phrase that sentence well. I will finish off the canned goods that I have in the house and the frozen after that. I will start to include fresh fruits and veggies while doing this, but I won't throw out what I have. I don't really have that much, maybe 15 canned goods of veggies, 5 fruits.

I do have a lot of canned tomato sauce, tomato puree, stewed tomato's, and tomatoes with hot peppers. I am hoping that I see recipes that include these and can continue to include these in my cooking. I only like fresh off the vine (and I mean my vine or the farmers market in summer) or canned. Store bought tomatoes just rot in my house.

 

[PigletsPal2]

An unusual veggie to eat raw is jicama (HICK-a-mah). It's shaped like a potato and must be peeled and cut unto matchsticks, but it's good with a dip. Not original, but an appetizer platter with cukes, celery, carrots, jicama, grape or cherry tomatoes and a yoghurt based dip goes a long way to keeping an appetite in check.

Queen Colleen

 

[Tinker'n'Fun]

An unusual veggie to eat raw is jicama (HICK-a-mah). It's shaped like a potato and must be peeled and cut unto matchsticks, but it's good with a dip. Not original, but an appetizer platter with cukes, celery, carrots, jicama, grape or cherry tomatoes and a yoghurt based dip goes a long way to keeping an appetite in check.

Queen Colleen

Where in the veggie section is the jicama? I like veggie dips and the dr. said fresh, uncooked gets me extra points (as long as I don't over dip them!)

 

[Katy Belle]

I am a veggie lover! Not much help for canned veggies though... I use mostly fresh.

Stir fried green beans- from All Recipes
INGREDIENTS:
1 tablespoon soy sauce
2 garlic cloves, minced
1 teaspoon sesame seeds, toasted
1 teaspoon brown sugar
1 teaspoon peanut butter
3/4 pound fresh green beans, trimmed
4 1/2 teaspoons vegetable oil
DIRECTIONS:
1. In a bowl, combine the soy sauce, garlic, sesame seeds, brown sugar and peanut butter; set aside. In a large skillet, stir-fry the green beans in oil until crisp-tender. Remove from the heat. Add the soy sauce mixture; stir to coat.
*** I usually skip the sesame seeds, as I usually serve it with sesame beef. AND..I usually boil the green beans for about 3-4 minutes in water, then I don't have to use much oil, because they are already soft.
-----------------------------------------------------------------

------Broccoli with Garlic Butter and Cashews---------
INGREDIENTS:
1 1/2 pounds fresh broccoli, cut into bite
size pieces
1/3 cup butter
1 tablespoon brown sugar
3 tablespoons soy sauce
2 teaspoons white vinegar
1/4 teaspoon ground black pepper
2 cloves garlic, minced
1/3 cup chopped salted cashews
DIRECTIONS:
1. Place the broccoli into a large pot with about 1 inch of water in the bottom. Bring to a boil, and cook for 7 minutes, or until tender but still crisp. Drain, and arrange broccoli on a serving platter.
2. While the broccoli is cooking, melt the butter in a small skillet over medium heat. Mix in the brown sugar, soy sauce, vinegar, pepper and garlic. Bring to a boil, then remove from the heat. Mix in the cashews, and pour the sauce over the broccoli. Serve immediately.
--------------------

What about taco soup? You can add extra veggies, probably even canned. Most recipes use a can of corn, and several cans of beans, but you could add other veggies too.

------------------------
Hamburger Soup- all recipes
NGREDIENTS:
1 pound lean ground beef
1 cup chopped carrots
1 cup chopped celery
1 cup chopped onion
6 cubes beef bouillon
5 cups water
1 (8 ounce) can tomato sauce
1 (16 ounce) can diced tomatoes
1 teaspoon salt
1 (10 ounce) package frozen corn
kernels
1 teaspoon dried basil
3 tablespoons ketchup
DIRECTIONS:
1. In a medium skillet, brown hamburger over medium heat. Drain off fat.
2. Combine beef, carrots, celery, onions, bouillon, water, tomato sauce, chopped tomatoes, salt, corn, basil, and ketchup in a large stock pot. Bring to a boil. Reduce heat, and simmer for at least 1 1/2 hours.
--------------------------
Fruit... canned mandarin oranges are nice on a salad with chicken. Raisins in a broccoli salad or coleslaw. We usually just eat the fruit or use it in desserts.

Good luck on your quest!

 

[Tinker'n'Fun]

Thanks KatyBell. I need to go edit my post, I am trying to use fresh fruits and veggies.... I just suck at getting my point out properly. I am going to try one of your recipes this weekend. (Need to shop)

 

[scottishduffy]

I like to bake eggplant slices.

Just slice up an eggplant then sprinkle the slices with a little salt. Top with a tomato and a little bit of shredded cheese. Bake in a 400 degree oven for about 10-15 minutes and viola!

We also eat a lot of stir fries.

Sauteed mushrooms (the baby bellas) are also yummy. Just saute with a little bit of olive oil and red wine or beef broth.

I am not a huge asparagus fan but DH likes it steamed with a little bit of butter and lemon juice thrown into the steamer.

Baked zucchinni strips. Cut zucchinni into french fry shapes, coat with a mix of bread crumb and parmesan cheese, then bake. (You can also do coin shapes)

 

[Christine]

Thanks KatyBell. I need to go edit my post, I am trying to use fresh fruits and veggies.... I just suck at getting my point out properly. I am going to try one of your recipes this weekend. (Need to shop)

Those recipes sound good; however, with a high blood pressure scare be very careful of soy sauce. It's loaded with sodium. Even low-sodium sauce is high, as well as most canned tomotoes.

Unfortunately, many things that zip of veggies, also are bad for high blood pressure.

 

[FireDancer]

Come on over to the WISH boards. There are threads about healthy eating, and even a whole sub-board, and you can always start your own.

I would grab yourself a good vegetarian cook book. I'm not a vegetarian but have gotten a lot of good ideas not only of recipies but also of how to prepares some vegetables out of the book.

If you like carrots I would recommend trying parsnips. They have a very similar texture and taste but is a little more earthy. You prepare it just like a carrot and can substitute it into any recipes. I wouldn't eat it raw though.

Bok Choy is also really good if lightly cooked. I put the stalks into a frying pay with a little olive oil and champaign vinegar and just as they soften throw the leafy ends in. Cook just long enough to soften the leaves, add pepper, and serve as a side.

If you have a good grocery store in your area that has locally grown produce check it out and try anything you think might interest you. People are intimidated by vegetables for some reason but they are among the easiest things to prepare. I like to do the minimum amount of cooking to keep as many nutrients in the food as possible so a quick toss in a pan or a couple of minutes over some steam is usually enough.

Don't discount frozen vegetables, they are often just as good as fresh if they are frozen just after being picked. Canned should be avoided but it sounds like you know that. It is very important to avoid canned tomatoes or any other slightly acidic food as they can leech chemicals out of the cans.

Smoothies are a great way to get in fruits or if you add some protein powder they can be the perfect mid-day snack. I get frozen fruit often for smoothies and use only 100% fruit juice. If you have a Trader Joe's near you they have a couple of fruit/vegetables juice blends. You can also look into some of the powdered greens. They are not as good as fresh vegetables of course but they are a way to get in one more serving a day.

Good luck.

 

[LuvOrlando]

If you are a fan of eggs, which I am, then pretty much everything is yummy in a nice quiche or egg white omelet. I love a nice quiche with egg substitute for snacking, fat free cheese is fine IMHO. I can also eat an omelet pretty regularly, lately I am on a mushroom, tomato, asparagus and reduced fat feta kick

 

[mamacatnv]

I cannot tell you the last time I ate a canned fruit/veggie. I do not count tomato/spaghetti sauces as a veggie persay and always buy it in a can/jar.

I like the squashes - Zucchini, yellow(crookneck), pattypan & Mexican. They are a mild flavored versatile veggie. You can use them for all sorts of things, including replacing pasta with their chunks, strips etc.
Butternut & Spaghetti squash are also a favorite with just a bit of salt & pepper.
Currently it is asparagus season, I BBQ it, roast it, stirfry it and steam it.

To BBQ:
Spritz with lemon juice and sprinkle with white pepper, roll around on the grill until it is the desired doneness, I prefer it slightly crunchy.

To Roast:
On an edged cookie sheet, place the asparagus, drizzle with olive oil, balsamic vinegar and sprinkle with white pepper. Bake at 350 to desired thickness

Steam - add a spritz of lemon

StirFry with a protein of your choice.
In a hot pan with a tiny bit of oil and some fresh chopped garlic, place the protein of choice cubed into dice size pieces. Sautee until the outer edge of the meat is white for chicken/pork or brown for beef. Add asparagus cut into 1.5" pieces - toss with some lemon, or low sodium soy sauce miced with some Chinese 5 Spice and then top with roasted sesame seeds and chopped green onion

All of the above can also be done with broccoli, the squashes, eggplant, peppers (red, yellow, orange and green), swiss chard & kale as well as a host of other veggies.

Experiment and IMO stay away from trying to cover them up with dip. If you must dip, perhaps a homemade hummus with little salt and a good olive oil.

 

[scrapquitler]

For lent, my health, and because of a really bad High Blood pressure scare, I am starting with a lifestyle of eating that includes a lot of veggies/fruits. I know in the beginning upping fruits will be easy but ultimately I hope to get the ratio of veggies up and just even out with fruits.

I have three 'tricks' that help me to eat lots of veggies.

#1 Make omelettes for breakfast and put lots of fresh veggies in them (I like red peppers, broccoli, shredded carrots).

#2 Eat big salads, throw some chicken or fish on there to add protein, but keep adding lots of different veggies (esp. a wide variety of lettuces and greens)

#3 Make stir fry for dinner a couple of times a week. I like to use shredded cabbage, broccoli, pea pods, yellow squash, red and green peppers, mushrooms, bok choy, scallions, sliced carrots. Sometimes I add chicken or shrimp to it, sometimes not. I usually have it with brown rice, but sometimes noodles instead. I almost always use the spicy stir fry sauce (only a little, it goes a long way) but sometimes I use teriyaki instead).

Another way is to make spaghetti sauce and add lots of veggies to it. Red/green peppers, onion, mushrooms, even shredded carrots and zuchhini can go in there, and even picky eaters probably won't notice them.

And there's always SOUP. I tend to eat a lot of veggies when I make homemade soup in the crockpot. I throw in whatever kinds of veggies I have with beef or chicken broth, add either potatoes, rice, noodles, beans or barley, some meat if I feel like it, then canned tomatoes, frozen/cannned or fresh veggies. It always tastes good. I keep a ziplock bag in the freezer and when I am near the end of a my fresh veggies or only a little left in the bag of frozen veggies I throw it in there, when the bag is full, I make soup with that bag and whatever is in the produce drawer of the fridge.

 

[FormrCastMbr]

I love roasted broccoli!

Take broccoli florets and toss with a bit of extra virgin olive oil.

Peel and slice a couple garlic cloves, a bit of salt and pepper to taste and toss with broccoli.

Bake on a Pam sprayed sheet pan for 20 minutes at 450.

I like it just like that but you can also toss on some grated parmesan cheese. The garlic gets all toasty and yummy too!

 

[Liberty Belle]

An unusual veggie to eat raw is jicama (HICK-a-mah). It's shaped like a potato and must be peeled and cut unto matchsticks, but it's good with a dip. Not original, but an appetizer platter with cukes, celery, carrots, jicama, grape or cherry tomatoes and a yoghurt based dip goes a long way to keeping an appetite in check.

Queen Colleen

I love Jicama. Kohlrabi is another good one to eat raw with dip.

 

[JessicaR]

I love roasted veggies. Eggplant, peppers, Brussels sprouts, asparagus, red onions, squash, zucchini, sweet potatoes.

I slice the veggies and brush them with olive oil with rosemary in it, place on the grill till soft. Sometimes I bake/roast whole garlic cloves and add that to the olive oil too. A little salt and pepper and so delicious!

In a pinch you can roast in the oven instead of grilling.

Lots of salads with spinach and strawberries and red onion and sliced almonds.

Good luck to you!

 

[marcyinPA]

I am going to be joining WW again soon, but have already jumped on the bandwagon before joining officially. Fruits and veggies are 0 points now, so I've been eating a lot of them. Honestly, I like most things raw, and I've been trying to not use any kind of dip. Pea Pods, baby carrots, radishes, red peppers, green peppers, zucchini, cucumber, etc., all good raw.

I love roasted asparagus....a little olive oil, sea salt, and herbs de provence...yummy!! I tried the same with broccoli and we didn't care for it.

Fruit will be easy soon...since summer fruit season will soon be upon us. Just cut it all up/wash it, and it will get eaten!

I never used canned veggies, except for corn and only in corn casserole. I NEVER EVER buy canned fruit. YUCK. I will buy frozen veggies in place of fresh, if I can't find good quality fresh. And only ocassionally will I buy frozen fruit. Last summer, we picked 9 pounds of blueberries, and i froze a lot of them, so we use those frozen...YUM!!

 

[Mrs.Toad]

Where in the veggie section is the jicama? I like veggie dips and the dr. said fresh, uncooked gets me extra points (as long as I don't over dip them!)

mmm, I love jicama, too! I would say it looks more like a large turnip, and I normally find it near turnips, beets, and onions at the store.

Here's a link with a picture: http://www.cookinglight.com/cooking-101/essential-ingredients/jicama-00400000040558/

Unfortunately, my favorite veggie recipes have lots of cheese in them, so they really aren't that healthy! But I also love the simple flavor of fresh steamed veggies with just a little lemon juice on them. (asparagus, zucchini and other squashes, broccoli, cauliflower, artichokes, carrots, etc.) I love crunchy salads, too. Lots of lettuce with bell pepper, cucumber, celery, mushrooms, jicama, carrots, radishes, red cabbage, beets, whatever looks good at the store, or I happen to have in the fridge. I like to add some sunflower seeds and diced chicken, and a low-cal vinaigrette dressing, and it's a balanced, healthy meal.

I also do the same soup thing as scrapquilter. Love homemade vegetable soup! It's the only way my dh will eat carrots. Especially for non-veggie lovers, soup is great because you can cook the veggies down so soft that they aren't so recognizable anymore. (that's what dh says! ) I even put beets in last time I made it, which dh hates and he still loved the soup, though it gave a nice, bright pink tinge to the broth. All the flavors meld together, and since you are also eating the broth, you aren't losing any of the nutrients that "cook out" of the veggies.

Anyone mention sugar snap peas yet? I don't like green peas or snow peas much, but I love sugar snap peas. Just munch on them raw like carrots. The kids like them in their lunch box or for an after-school snack. Costco even sells them in big bags.

Oh, and edamame. Fresh soy beans in the pod. Just microwave them in water a bit, drain and sprinkle with a tiny bit of salt, then pop the beans out of the pod right into your mouth. Love them!

 

[PigletsPal2]

Not sure where in produce section to find jicama as DD does all my grocery shopping. The produce manager can point it out if there's no signage.

Also, to the PP who is planning to join WW, you'll be happy to know that almost all fruits and veggies are now points-free. I was thrilled to learn I could have bananas and apples for free. And it's strawberry season in Florida! Since Sunday, I've eaten three pints on my own! and eight clementines. And the equivalent of 1-1/2 cantaloupes! Can you tell I love fruit?

Queen Colleen

 

[Tinker'n'Fun]

I want everyone to know while I am not going to multi-post, I am reading each and every response very carefully, getting as much information as I can...

Some questions:

Patty-pan squash and the little squashes around them. Do you have to remove the skin or do you eat it all?

Parsnips are becoming very interesting to me. I think that and jicama will be my first never had before purchases. I was looking and a parsnip puree looked very mashed potato'e to me...


WHAT do you do to get in tomatoes? Other than hot house, nothing is good in our area. I make a lot of recipes with tomatoes from cans like chili's, sauces, etc that always have canned tomato sauce, puree?


I'll be back with more questions, just making cheat cards for these to help when I go shopping.