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6 Appetizing Ways to Get Your 5 Fruits & Veggies a Day

6 Appetizing Ways to Get Your 5 Fruits & Veggies a Day

Of course, the new recommendations for eating fruit and veggies encourage you to eat between 5 and 9 a day, but even if you hit your daily quota of 5, you are doing great.

Don’t we know that it’s much easier said than done, though? Here are some clever ways to sneak in more of the good stuff:

Pop those veggies into soup: This is the ideal season for enjoying hot and hearty soups, and your best opportunity to get as much of the tomatoes, red peppers, carrots and other nutritional gems into your soup bowl and your system! And while you’re at it, add some beans to the proceedings, too.

5 Seasonal Vegan Soups

Stock fruit in small packs. Peaches, plums, cherries, berries, grapes—keep them handy in small bags, and you will find it convenient to munch on them. Bonus: you will cheerfully stave off your sugar cravings, too!

Just add beetroot: Sure, it’s holiday season and you are entitled to your piece of cake. But add some mashed beetroot into your chocolate cake batter, and give it a glorious crimson hue, as well as a power boost of real nutrition. Bonus: the kids will never know!

Munch on a veggie sandwich. Bursting with fresh flavor, a tomato cucumber sandwich with lettuce and low-fat cheese is a perfect snack indeed. One large tomato and lots of cucumber—you’ve got one portion out of five!

5 Delicious Vegan Sandwich Recipes

Layer them up in lasagna: sheets of pasta offer a brilliant chance for you to get those veggies in. Slice them up and slide them between the covers. In go bell peppers, carrots, green beans, asparagus and broccoli. Yummy, as well as good for health!

Mash them! Cauliflower and broccoli make an impressive alternative to mashed potatoes. To get the best out of them, simply boil the florets in salted water for about five minutes, then blend with olive oil, salt and pepper.

All of this does take some effort, but pays rich health benefits in the long run. According to the Harvard School of Public Health, ”Eating plenty of vegetables and fruits can help you ward off heart disease and stroke, control blood pressure, prevent some types of cancer, avoid a painful intestinal ailment called diverticulitis, and guard against cataract and macular degeneration, two common causes of vision loss.”


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Shubhra Krishan

Writer, editor and journalist Shubhra Krishan is the author of Essential Ayurveda: What it is and what it can do for you (New World Library, 2003), Radiant Body, Restful Mind: A Woman's book of comfort (New World Library, 2004), and The 9 to 5 Yogi: How to feel like a sage while working like a dog (Hay House India, 2011).


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10:20AM PST on Dec 29, 2013


11:59AM PST on Dec 24, 2013

The soup and sandwich work for me.

12:17PM PST on Dec 22, 2013

Thanks for the article! I will try some of those tips.

3:02PM PST on Dec 20, 2013

Thanks for the great advice to make smashed broccoli and cauliflower.

1:57PM PST on Dec 20, 2013

great thanks

3:08AM PST on Dec 20, 2013

Good ideas thanks :)

8:57AM PST on Dec 19, 2013

Interesting and noted....

8:53AM PST on Dec 19, 2013

Thanks for sharing.

3:26AM PST on Dec 19, 2013


11:55PM PST on Dec 18, 2013

Don't limit yourself to 5 a day. Get as many a day as you can.

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