Lettuce sing, lettuce sing, fresh fruit and veggies: June is National Fruit and Vegetables Month

My children’s favourite musical group used to be the Wiggles. Greg, Anthony, Murray and Jeff (or as my husband referred to them, ‘Yellow, Blue, Red and the slightly effeminate Purple one’).

We listened to their music while we played. It often accompanied us on car rides. I knew all of the lyrics to all of the songs. Many of them were about healthy eating, including ‘Fresh Fruit and Veggies’ and ‘Yummy, Yummy (Fruit Salad)’. Sometimes I played them during meals to encourage my children to try new foods (‘but Anthony loves grapes’).

As I sit down, to write this post in honour of National Fruit and Vegetable Month, the songs of the Wiggles once again fill my head. Here’s hoping I haven’t planted an ear-worm in yours.

Annnnd there’s really no way to segue away from that so on we go.

June is the perfect month to celebrate the food group that should be taking up the most room on our plates.

Fresh fruits and vegetables are readily available at your grocery store and local farmer’s markets. At no other time of year is there so much variety and colour, all produced locally and in some cases, picked the very same day you buy it! I often come home from the market with more than my family can possibly eat (before it needs to become soup!), just because it all looks so deliciously enticing!

Strawberries, raspberries, asparagus, spinach, kale, rhubarb, nectaries, peaches and apricots (to name but a few).

According to healthy eating guidelines, we should be consuming between 7 and 10 servings of fruits and veggies each and every day. Striving for as many colours and textures as we can manage.


  • low in calories, saturated fats and sugars
  • no preservatives or artificial flavours or colours
  • high in fibre
  • major source of vitamins and minerals
  • high in antioxidants
  • inexpensive and easy to prepare

Here’s a salad that hubby and I are currently enjoying; it combines both fruit and vegetables in one tasty dish! The sweet of the berries complements the salty of the feta.

Spinach, berry and feta salad

Spinach salad

  • 4 cups torn spinach leaves (you could also use mixed greens or romaine)
  • 2 Tbsp crumbled feta cheese (I like the cracked pepper and garlic varieties)
  • 1/2 cup blueberries or thinly sliced strawberries
  • 1/4 cup lightly toasted slivered almonds or pecan pieces
  • 1 red pepper, sliced in thin strips
  • 2 Tbsp EVOO (extra virgin olive oil)
  • 1 Tbsp balsamic vinegar
  • 1 clove garlic, finely minced
  1. Arrange greens on a serving plate. Artfully place cheese, berries, nuts and pepper on top.
  2. Whisk oil, vinegar and garlic together, before pouring over salad.
  3. Serves 2 (and constitutes 2-3 of your required daily servings of fruits and veggies)

This month I challenge you to find and prepare one new fruit and/or vegetable recipe each week. Share it here or on Facebook, Instagram (I just joined and am loving it! fitknitchick_1) or Pinterest. Use the hashtage #fruitsandveggies.

Pictures are always appreciated and I’ll love you forever if you send me another recipe for broccoli that I actually enjoy!

What are you waiting for? 7-10 servings before the end of the day!

P.S. I just sent out the first volume of my free Monthly Fitness and Nutrition newsletter. Didn’t subscribe? You still can; go to the top left hand corner of the page, enter your email (I never share your email addresses) and hit ‘submit’. Easy-peasey!

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  1. Ooh. I had no idea!

    I’m about to head off to the FARMERS MKT too.

    3 cheeeers fer organic veggies!
    Miz recently posted…We dont need no stinkin’ hook!My Profile

    • Love organics! Can’t always get everything I like though, so have to pick and choose what’s most important (as far as organic goes). Strawberries and spinach for sure!

  2. I can never understand when people say they don’t like the taste of fruits or vegetables. Not much is sweeter than a juicy nectarine. Way, way back when I was an Au Pair girl in Paris, the family ate a piece of fruit as dessert. Makes sense, but most of us in North America don’t see it that way. Unfortunately, the fact that June is National Candy Month doesn’t help my cause. 🙂

    By the way, for a very funny spoof on the Wiggles (but warning–a little naughty), check out this video clip from a “30 Rock” episode that featured a group called the “Woggles.” Made me laugh, but I’m sure that won’t surprise you. http://www.youtube.com/watch?v=mG9tpCkVyHE
    crubin recently posted…No More Baltic BluesMy Profile

    • OMG Carrie! You cracked me up! Had to make sure the kiddies were not in the room as I don’t want them in therapy in later life (who am I kidding; they’ll all end up in therapy and it will be my fault, but let’s let them have the Wiggles!).

      My daughter hates fruits and veggies. I don’t get it but am not having food battles with a 10-year old girl. Enough said!

      • There are three things you can’t make a kid do: eat, sleep, or poop. So you are right to avoid the battles. The best we can do is continue to encourage and offer the foods, and when that doesn’t work, disguise them in sauces and make bribes. That technique has gotten me through 15 years so far. 😉
        crubin recently posted…No More Baltic BluesMy Profile

  3. FARMER’S MARKETS!!!!!!!! Sorry, I just got so amped there. Totally pinned your scrumptious recipe. xo
    Bex recently posted…Summer’s Summer Giveaway for Babies from Citrus Lane: Let’s Be Friends FridayMy Profile

  4. I have to agree – tough to segue from Wiggles to fruit month. Never heard of these fellers/ colors, but I did have to live through Barney. Maybe there’s something about purple to really traumatize parents……

    • Barney + The Monkees = The Wiggles
      I must say that I liked the Wiggles much more than VeggieTales (my children’s other favourite musical group).

      You’re probably lucky to have missed them though…

  5. YES to this post!!!! Love it & tweeting & pinning! 🙂 Eat whole foods – that is the “magic bullet”! 😉
    Jody – Fit at 54 recently posted…Eye, Brain, Joint, Cardiovascular Health – Nutrex HawaiiMy Profile

  6. Love my veggies!!! 🙂
    Kierston recently posted…It’s Not A Race So Enjoy The Ride!My Profile

  7. I had no idea – kind of great timing because there is so much yummy stuff at the farmers market now! I think that’s one of my favorite things about summer – all the great tasting produce that’s available at the market that you can eat very simply prepared.
    Christine @ Love, Life, Surf recently posted…Green Smoothie ChallengeMy Profile