Monday, January 3, 2011

Be Healthy... Eat the Fruit & Veggie of the Month!

Good Morning! It's Monday already. Thanks for starting the day with News 3 This Morning! Don't forget, we're chatting away on our Cover it Live chat room live during the show! It's up and running from 5:30 to 7:00 a.m.

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)

Go Bananas!
  • 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
Serves: 4
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
Pancake preparation- Place banana in a medium bowl and mash with fork. Add pancake mix and water; stir until blended. Spray a large skillet with non-stick cooking spray over medium heat. Pour 1/4 cup batter for each pancake into hot skillet. Cook pancakes for about 2 minutes per side or until cooked thorugh.

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.
Snow Pea-palooza
  • 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
Serves: 4
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
Combine sauce ingredients in a bowl, set aside. Place a wok or wide frying pan over HIGH heat until hot. Add oil, swirling to coat sides. Add vegetables and stir-fry for 1 minute. Add sauce and bring to a boil. Reduce heat to medium-high; cover and cook for 5 minutes.

No comments:

Post a Comment