by Becky Bowler

I know you have heard it over and over again, “You need to eat more fruits and vegetables.” To some of you it is easy and enjoyable while others seem to struggle either because it just seems too healthy and not so tasty or because you just don’t know how to fit it in.

Every healthy eating regime should include more fruits and vegetables and not only just a few different ones but a variety of colors.  I have said before how each color offers different kinds of health-protective phytochemicals that are linked to reducing the risk of many illnesses and diseases including cancer and heart disease.  A plant based diet also helps in achieving or maintaining a healthy weight.

So, I could just tell you to include more plants in your life and move on to the next subject like many others you have heard that advice from, or I could give you some tips on how to achieve this goal and enjoy a more colorful diet. I choose tips, so here goes...

At Breakfast:

• Wake up with a glass of 100% orange, apple or cranberry juice
• Add banana or berries to cold cereal
• Cook hot cereal with raisins and/or other dried fruits
• Enjoy a raw piece of fruit on its own or with a nut butter
• Whip together a smoothie with berries, juice, banana and non-dairy yogurt or one of my personal favorites, a pumpkin smoothie (recipe to follow)
• Add mushrooms, peppers, onions, spinach, tomato and /or garlic to a tofu scramble or breakfast taco

At Lunch:

• Include a handful of baby carrots
• Munch on a red pepper, as you would an apple
• Put dried cranberries, an apple, a pear, or mandarin oranges in your mixed green salad
• Choose vegetable or tomato soup

Snacks:

• Keep dried apricots, raisins, or other dried fruits (unsweetened) in your desk drawer
• Sip on Vegetable juices such as V8 (not as healthy as the whole food or fresh juicing but if it helps get you in the veggie groove, go for it. (Choose low sodium)
• Bring a weeks supply of fruit (5 apples, oranges or bananas) to work with you on Monday and place them in plain view
• Bring already prepared baggies of cut up veggies (carrots, celery, zucchini, cauliflower, broccoli (lightly steamed if necessary for more enjoyment), rutabaga, and jicama). Enjoy with hummus or salsa.

At Dinner:

• Eat an extra-large portion of vegetables as your main dish and let the protein and grain be your sides (steamed broccoli, asparagus, brussel sprouts, etc)
• Smother pasta with extra tomato sauce
• Make mini pizzas with whole grain pitas and use marinara or pesto along with loads of veggies
• Choose stir fry with extra veggies

General Tips:

• Prep veggies on the weekend (make a large mixed salad and leave in the fridge for the week)
• Place cut up veggies in individual baggies for easy access
• If necessary, buy precut veggies including precut fresh winter squash ready to cook
• Put extra veggies in chili or marinara sauce instead of meat
• Prepare a large batch of stew or vegetables soups and store in the freezer for a quick future meal

And the #1 tip . . . it’s top secret but I suppose I can share it . . . drum roll please . . . the first step in including fruit and vegetables into your diet is actually purchasing them and having them on hand. It helps, I promise! (Growing your own, of course, is also an excellent idea.)

Fruit ideas: Apples, apricots, bananas, berries, cantaloupes, figs, grapefruit, grapes, mangoes, nectarines, oranges, peaches, pears, persimmons, pineapple, plums, pomegranate, rhubarb, and watermelon. Choose fresh or unsweetened frozen verses those canned in syrups.

Vegetable ideas: Artichokes, asparagus, avocado, beets, broccoli, brussel sprouts, cabbage, carrots, cauliflower, celery, corn, cucumber, green beans, green onion, kale, leeks, lettuce, mushrooms, onion, peas, parsnips, peppers, potatoes, pumpkin, radishes, rutabaga, sprouts, swiss chard, squash, sweet potatoes, tomatoes, turnips, yams and zucchini.  Choose fresh first but frozen and canned without preservatives and low sodium will work if necessary.

Pumpkin Smoothie

1 frozen banana

½ cup pumpkin puree (freshly pureed, frozen, or canned)

3/4 cup unsweetened non-dairy milk such as soy, rice, hemp, oat or almond milk

1T flax oil

Dash of: cloves, nutmeg, ginger, and cinnamon spices

(add a plant protein powder as a great addition for a balanced breakfast)

*Process all ingredients in the blender on high speed until thick and creamy. Serve in chilled glasses. Makes 1  large serving.

Green Smoothie

1 cup unsweetened non-dairy milk such as soy, rice, hemp, oat or almond milk

2 cups packed baby spinach

1 cup frozen cherries

1/2 banana

(add a plant protein powder as a great addition for a balanced breakfast)

*Process all ingredients in the blender on high speed until thick and creamy. Serve in chilled glasses. Makes 1  large serving.

Becky Bowler received a Bachelor of Science Degree in Business Finance in 2002 from the University of Montana. She had a 7 year stint in the corporate world but decided to set aside the number crunching and pursue a career in Nutrition. She has been studying Holistic Nutrition now for over 5 years and has a Certificate in Holistic Nutrition from the American College of Healthcare Sciences in Portland, OR, as well as a Certificate in Nutrition Education from Bauman College in Santa Cruz, California. During her time at Bauman, she was the nutrition columnist in her small Montana hometown weekly newspaper as well as a volunteer for an after school kids nutrition program in Santa Cruz. After becoming certified in Nutrition she worked as the nutritionist and culinary instructor at Wellspring Camps, a weight loss camp for children ages 11 to 18 outside of Fresno, California. She began a small business doing one on one nutrition education and free nutrition seminars while traveling before joining Whole Foods Market in March 2010 as the Healthy Eating Specialist in Chicago’s South Loop. While at Whole Foods Market she completed the Certificate in Plant-Based Nutrition through the T. Colin Campbell Foundation at eCornell University. You will find her in the store teaching classes, guiding tours, and giving on-the-spot nutrition advice, support and guidance for those seeking a healthier lifestyle starting with food. She enjoys and feels rewarded in sharing her passion for nutrition and helping others feel empowered in making healthy choices.