Darija Varnas

By Darija Varnas From the Wellness Wardrobe

The Wellness Wardrobe

Ways to 9 sneak more fruits & veggies into your diet this Fall

We all know by now that we should be eating at least 4-5 servings of fruits and vegetables each day. But knowing and doing are two different things, aren’t they? Sometimes it is just not easy to get them all in there. We are constantly tempted to fill up on junk foods, especially when the seasons start to change and the days become shorter. When all you want to do is get cozy with your favorite comfort foods- why not choose the healthier option? So let’s get creative- Here are a few ideas to “sneak” some extra vegetables and fruits into your diet this Fall!

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Start the day with a breakfast smoothie. All you have to do is throw some fruits, low-fat yogurt and ice in a blender. You may also want to add a scoop of vanilla or chocolate flavored protein powder in there for good measure. Just blend for a few seconds and you have the perfect breakfast ready to go. Add some cinnamon and nutmeg to give it that extra seasonal spice!

Dried fruit makes an excellent snack any time of the day. You can also add dried fruit to oatmeal and cereal in the morning. Dates are a great snack that are also super healthy for you too!

Add some fruits and vegetables to your sandwiches. You can add some banana, sliced apples or strawberry slices to a peanut butter sandwich. Top a turkey sandwich with lettuce, tomato, cucumber and even microgreens and sprouts. You can even make a delicious style veggie sandwich by combining several different vegetables with some hummus and cheese on bread.

Have a salad bar dinner party. Set out a variety of chopped vegetables, some cheese and croutons as well as several choices of salad dressing along with the lettuce and let everybody create their own perfect salad.

Try this for dessert. Put a small scoop of yogurt in a bowl and top it with lots of fresh or frozen fruit, nuts and seeds. So satisfying!

6Make a fruit and veggie “Charcuterie board” Offer fruits and vegetables as snacks. You can cut apples into slices and top them with peanut butter or cheese. Cube cheese and serve with grapes. Cut up some fresh veggies and nuts for great snack replacements.

7Try some new fruits and vegetables. Pick something exotic to peak your curiosity. Go to a farmer’s market or your produce department at your local store, and pick something you have never heard of before to explore different recipes. You could try artichokes, plantains, papaya, mango, star fruit, the options are endless!

8Make a pot of vegetable soup or a stew that’s heavy on veggies and easy on the meat. Both of these make some great comfort food when the weather gets cold. Make a big batch to eat all week!

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Tired of the same boring side dishes? Roasted veggies are the best way to fill up your plate with all of the whole foods you need! Try cubing sweet potatoes, and then chopping onions and broccoli with a drizzle of olive oil and salt. Bake for 30 min and you'll have the most delicious, and nutritious side dish for the season.

Date Ball Recipe

Ingredients:

1. 2 cups soft dates (pitted) 2. 2 tbsp almond butter 3. 1/2 tsp vanilla extract 4. 1 cup shredded unsweetened coconut 5. 1/2 tsp sea salt 6. Coconut oil for rolling 7. Topping of choice

Method:

Add all ingredients to food processor. Process until the mixture is sticky and crumbly, but make sure to not over process, or it will be too oily! Scoop out the dough and form balls with your hands. (Add coconut oil for easier rolling) Dip balls into dusted toppings. (Coconut shreds, cacao powder, dusted dehydrated fruit work too!) Place in a fridge for at least 30 minutes before serving.

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