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As summer winds to an end, fall is a time for harvest. September is Fruit and Veggie Month and Organic Harvest Month. Since most people struggle to eat the recommended half a plate of produce at every meal we’re going to provide you with 30 days of tips to help you add more fruits and vegetables to your diet.
Today for your backyard barbecue grill up some veggies such as onions, bell peppers, eggplant, summer squash or corn on the cob. Or, for dessert, grill up some fruit – yes fruit! The grill caramelizes the natural sugar in the fruit and you get a delicious slightly browned and smoky result. Try peaches, nectarines or pineapple for a real taste treat.
There are many types of greens; some are stand-alone vegetables like collard and kale and others such as beet, turnip and mustard greens are a happy by-product of other delicious vegetables.
There are also essentially two types of greens: tender which require a quick cooking with no additional liquid and hearty greens which require a bit of braising to make them delicate and wonderful to eat. Which do you prefer, hearty or tender?
Dress up your eggs by adding veggies to them today. Add asparagus, onions, bell peppers, spinach, mushrooms or tomatoes to your scrambled eggs, omelet, frittata or quiche.You can also top your eggs with a fresh salsa of your own choosing.
Here’s a couple of recipes to try:
Plan/Plant Your Garden. There is still time to plant a fall garden with crops that you can harvest before harsh winter weather strikes. It could be as small as container garden with a single plant, a square foot garden or something larger, help make your community a greener healthier place in which to live.
Plan or Plant a Garden - a downloadable article that includes resources to help you plan your garden.
National Gardening Association – offers the Web’s largest and most respected array of gardening content for consumers and educators, ranging from general information and publications to lessons and grants.
Kids gardening – an offshoot of the National Gardening Association, this website provides information for kids, parents and teachers to make the gardening experience more fun.
Shirley’s Organic Garden – Tips for gardening from veteran gardener, Shirley Barriger.
One of the easiest ways to add veggies to your diet is to dedicate one day a week (or more) to eating meatless. Most American’s are not lacking meat in their diet and there are plenty of tasty meatless recipes. Here’s some more information on why going meatless is good for you.
Here are some recipes to try.
Start the day with a yogurt based fruit smoothie. A few handfuls of strawberries, blueberries, raspberries or blackberries added to your smoothie can add loads of antioxidants to your diet. Add a banana and you’ve nailed two servings of fruit and you haven’t even made it out the door!
Legumes are a special class of plants belonging to the family Leguminosae. They have seed bearing pods with edible seeds that come in two types: 1) immature, which we eat straight from the garden, such as green beans and peas; and 2) mature, which we eat when dried.
Legumes are grown throughout the world and were one of the first cultivated crops. Each region of the world has developed its own special favorites. Although legumes are an important part of traditional diets around the world, they’ve been neglected in Western diets for the past 50 years.
Half your plate should be vegetables and the other half should be divided between whole grains and a protein such as lean meat or fish.
It is rare to know the true origin of a fruit or vegetable – but that isn’t the case with endive! In 1830, Jan Lammers returned from war to his farm near Brussels, where he had stored chicory roots in his cellar while he was away, intending to dry and roast them for use as a common coffee substitute.
Imagine his surprise when his chicory roots, resting for months in the dark, damp cellar, had sprouted small white leaves! Always adventurous, Jan tried the leaves and found them tender, moist, and crunchy, with a pleasant, slightly bitter taste. Thus, a new vegetable was discovered — endive.