According to the Daily Herald, fruits and vegetables contain vitamins, minerals and other nutrients that are essential for good health. That’s one reason why a plant-based diet that includes lots of fruits and vegetables can lower your risk of developing life-threatening diseases such as heart disease, diabetes and some cancers, says Harvard Medical School.
Dinner is typically the largest meal of the day, and it’s a good opportunity to make sure that you meet your daily quota for fruits and vegetables. Here are five easy ways to work more produce into dinner.
Roast vegetables. Roasting is a great way to let the deep, rich flavors of vegetables shine through. Bake cut vegetables at 375° F for 20 to 25 minutes or until they’re lightly browned. You can roast any vegetable — from mushrooms, onions, eggplant and zucchini to tomatoes, broccoli and carrots — so don’t limit yourself.
Poach veggies in low-sodium chicken broth and white wine. To poach, boil enough liquid to cover the vegetables. When it boils, add the vegetables. Turn down the heat to just below boiling and cook the vegetables for about five to seven minutes, until they’re brightly colored and tender-crisp.
Smuggle fresh cut vegetables into main dishes. Try adding mushrooms, peppers, zucchini, onions or carrots into pasta sauce, casseroles, soup, stews, scrambled eggs and chili.
Have a salad with dinner most days. Stock your salad with dark green leafy lettuce and toss in petite peas, tomatoes, onions, celery, carrots and peppers. As an added benefit, starting meals with a salad can help you consume fewer calories at the meal, as long as the salad is no more than 100 calories.
Choose fruit for dessert. It all counts toward your daily produce quota.