by Lori Wuellner
Many people experience a winter slump when it comes to fruit and vegetable intake. According to data from the U.S. Department of Agriculture, we eat the most fruit in the summer.
Despite eating more fruit, adults are still only eating about 54 percent of the recommendation. In the winter, our fruit consumption slips to 44 percent of the recommendation.
Besides beautifying your plate, eating a wide variety of fruits and vegetables is good for your health. Fruits and vegetables contain “phytochemicals,” or plant chemicals responsible for their color and many of their health benefits.
Plants differ in their makeup, so eating a variety of fruits and vegetables is important to get all the health benefits. Color provides cues to health benefits.
Blue or purple fruits and vegetables, such as plums, purple cabbage and blueberries, in conjunction with an overall healthy diet, may lower the risk for certain types of cancer. The “blues” also may promote memory function and healthy aging.
Green fruits and vegetables, such as green grapes, kiwi, cabbage and broccoli, add crunch and flavor to meals. Some of the “greens” provide protective lutein and indoles, which are plant chemicals that may lower the risk for cancer and promote vision health.
Yellow and orange fruits and vegetables, including cantaloupe, apricots, carrots and squash, are sources of carotenoids, which promote vision health. The yellow and orange group also includes citrus fruits. Oranges and grapefruit, for example, provide vitamin C, which promotes a healthy immune system.
Red fruits and vegetables, such as pink grapefruit, red potatoes and tomatoes, are versatile, colorful foods with many health benefits. Some may lower the risk of certain kinds of cancer, and others promote memory function.
Here’s a super-simple soup recipe that is creamy, warm, comforting and colorful. With a blend of vegetables in a reduced-fat creamy cheese soup base, it might become one of your favorite quick meals.
Lori Wuellner is a Wyandotte County Extension agent, Family and Consumer Sciences, K-State Research and Extension, 1216 N. 79th St., Kansas City, Kan. Telephone 913-299-9300, email [email protected].
Colorful Cheesy Vegetable Soup
3 cans chicken broth (low-fat)
1 15-oz. can diced tomatoes (with green peppers, onions and celery)
2 16-oz. packages California blend frozen vegetables
10 oz. “light” or “reduced-fat” processed cheese (such as Velveeta)
Simmer broth, tomatoes and vegetables in a pot for 40 to 45 minutes. Remove from heat and add cheese. Stir until cheese melts. Serve.
Makes about 10 servings. Each serving has 150 calories, 6 grams (g) of fat, 2 g of fiber and 11 g of carbohydrate
(Source: Prairie Fare Column and Blog, Extension specialist Julie Garden-Robinson, NDSU Extension, www.ag.ndsu.edu/food)
Cabbage Salad
Ingredients
• 2 1/2 c. shredded cabbage
• 1/2 c. celery
• 1/4 c. diced green pepper
• 1/4 c. diced cucumber
• 1/4 c. shredded carrots
• 3 Tbsp. chopped onion
• 1/4 tsp. salt
• dash pepper
• 3 Tbsp. cream
• 1/2 c. reduced fat mayonnaise
• 1/2 c. toasted slivered almonds
Directions
Combine vegetables and spices; chill. Just before serving, mix cream and mayonnaise. Add to vegetables. Top with toasted slivered almonds.
Makes 6 servings.
Per Serving: about 142 calories, 12 grams (g) of fat, 6 g of carbohydrate, 2.5 g of fiber, 31% of daily recommendation for vitamin A, and 28% of daily recommendation for vitamin C.
(Source: NDSU Extension Service)