Have you had your “daily 10” today? Despite the key role that vegetables and fruits play in equipping our bodies with essential vitamins, minerals, fibre, and antioxidants, many people are not eating enough. The Canada Food Guide recommends that adults eat 7 to 10 servings per day – meaning ½ cup of vegetables or one medium sized fruit per serving.
If you’re having trouble fitting in your “daily 10”, try these three ideas for sneaking extra produce into everyday meals and snacks.
1. Yam pizza. Boost the vitamin A, vitamin C, and potassium content of your next homemade pizza by spreading ½ cup of cooked, mashed yam onto the pizza dough. Top with a thin layer of tomato sauce and your favorite healthy toppings.
2. Black bean smoothie. Rev-up the fibre content and antioxidant power of your morning berry smoothie by adding a ½ cup of black beans.
3. Salsa yogurt salad dressing. Forgo store bought salad dressings that are high in fat and additives by preparing your own nutrient-dense salsa yogurt dressing. *Recipe below.
*Salsa yogurt dressing
1 cup ripe tomato, diced
1 Tbsp. onion, diced
¼ tsp. garlic powder
1 tsp. jalapeno, finely chopped
1 Tbsp. cilantro, chopped
1/4 tsp. salt
1 Tbsp. fresh lime juice
1 cup Greek yogurt
Combine tomato, onion, garlic, jalapeno, cilantro, salt, and lime juice in a mixing bowl and toss well to mix. Allow to sit for 30 minutes. Mix ½ cup of the salsa with 1 cup of thick Greek yogurt. Serve drizzled over green salad.
Leave your nutrition tips in the comments section below.
 Health Canada. “What is a Food Guide Serving of Vegetables and Fruit?” Canada’s Food Guide. 2007. Web. 01 March 2015.