How many of you are working plenty of fruits and vegetables into your meals? If you could use a little inspiration, take this tip from the organization Fruits & Veggies More Matters. They've designated bananas and snow peas the fruit and vegetable of the month! Here are some fun facts and recipes to help you work these foods into your meals! Both recipes meet the Centers for Disease Control & Prevention guidelines for healthy recipes. (all information courtesy Fruits and Veggies More Matters)
- Did you know... banana trees are not trees- the banana plant is a giant herb!
- Choose bananas with slight green on the stem & tip. They should be firm.
- Store unripe bananas at room temperature, and store ripe bananas in the fridge for up to 2 weeks.
- Bananas are fat free and sodium free, and a good source of fiber, vitamin C, and potassium.
Banana Berry Pancakes
Prep time: 20 minutes
Cups of fruit & veggies per serving: 1/2
- 1 large banana, peeled and sliced
- 1 cup complete pancake mix
- 1/2 cup water
- nonstick cooking spray
- 1 1/2 cups frozen strawberries (unsweetened)
- 2 tablespoons strawberry jam
Topping preparation- Place berries in a small bowl with jam. Microwave on hgih for 1 minute. Stir, then cook for 1 minute more. Spoon topping over pancakes.
- At one time, snow peas were only seen in Chinese restaurants. Now, they're available everywhere.
- Choose snow peas that are shiny & flat, with very small peas that are barely visible thorugh the pod.
- Store unwashed peas in a perforated bag in the fridge for up to 5 days.
- Snow Peas are an excellent source of vitamin C and iron.
Chinatown Vegetable Medley
Prep time: 20 mintues
Cups of fruits & veggies per serving: 1/2
- 1 teaspoon cooking oil
- 1 medium carrot, thinly sliced diagonally
- 1 red bell pepper, seeded and cut into bite-sized pieces
- 1/2 yellow onion, cut into 1" pieces
- 2 ounces baby corn
- 1/4 cup broccoli florets
- 1/4 cup cauliflower florets
- 1/2 cup snow peas
- 1/4 cup vegetable broth
- 1 tablespoon dark soy sauce
- 1 tablespoon oyster flavored sauce
- 1 teaspoon sesame oil