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
- 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
- Arrange greens on a serving plate. Artfully place cheese, berries, nuts and pepper on top.
- Whisk oil, vinegar and garlic together, before pouring over salad.
- 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!