Finally Fresh

Finally Fresh By: Madison McFerren

Fruits and vegetables are nature’s vitamins. A healthy lifestyle consists of a diet that contains fruits and veggies. Each of them contains vital nutrients that can help reduce the risk of cancer and other chronic diseases. The majority of people in the United States do not consume the recommended minimum amount of fresh produce. Only about one to two percent of citizens eat the appropriate nutrients every day. While it may seem tricky to consume the right amount, it can quickly be done with a few simple lifestyle changes. Keeping fruits out on the counter allows for easy access, as well as a healthy to-go snack. Having a wide variety to choose from is essential, but serving fruits and veggies with every meal will also increase consumption. Just remember, keep the dish colorful.

Below is a pasta dish recipe that will help encourage the consumption of fresh produce.

Prep time: 10 mins Cook time: 20 mins Total time: 30 mins Serves: 4

Ingredients:

- 2 cups uncooked penne pasta (for + protein use Banza chickpea pasta) - Butter - Olive oil - 1 medium diced onion - 1 large thinly sliced carrot - 1 ½ cups broccoli florets - 1 red bell pepper cut in thin strips - 1 cup bite-sized asparagus or zucchini pieces - 3 cloves minced garlic - ¾ vegetable broth - About ¼ cup lemon juice - Salt and pepper - Parmesan cheese (optional) - Fresh minced parsley (optional)

Instructions:

1. Cook the penne pasta and save about ¼ cup of pasta water 2. Add 2 tablespoons of butter and olive oil to a large pan over medium heat 3. Add onion and cook for about 1-2 mins; add vegetables in this order and stir for 1-2 minutes after adding each one: carrots, broccoli, red bell pepper, asparagus (or zucchini), minced garlic 4. Season vegetables with a bit of salt and pepper and set aside 5. In the same skillet, add a tablespoon of butter, vegetable broth, lemon juice and ¼ cup of pasta water. Bring to a boil and simmer (2-3 mins). Stir in pasta and continue to simmer until sauce is reduced by half (3-4 mins) 6. Add in vegetables and season with salt and pepper 7. Top with fresh parmesan cheese and serve (optional: garnish with fresh minced parsley and serve with lemon wedges)

This dish is perfect for summer! Not only is it fun and bright, but the recipe is full of fresh produce. These ingredients contain nutrients such as vitamin A, vitamin C, fiber, folate, and potassium. These nutrients are all there to help keep your body healthy and functioning. So, the next time you’re planning dinner, think about this meal and give it a try. Your body will thank you for it!