Homespun

September 13, 2000

By Popular Demand: Fruits and Vegetables!

Americans are requesting "Fruits and Vegetables: By Popular Demand". This is the theme for National 5-A-Day Week, September 10-17, 2000, and is a call to eat 5 or more servings of fruits and vegetables every day for better health. During this time, thousands of people join the Produce for Better Health Foundation and the National Cancer Institute in the fight against cancer, heart disease, stroke, diabetes, obesity and other health risks. The key to fighting these diseases is encouraging each other to eat 5 or more servings of fruits and vegetables every day.

Keep dried fruit and nuts in your desk or file drawer for quick and easy mid-morning or mid-afternoon snacks.

Add one new fruit or vegetable to your shopping cart each week. Be adventurous. Try a different kind of lettuce or a packaged salad mix. Drink 100 percent fruit and vegetable juices in place of high-calorie drinks, such as soft drinks.

Serving sizes are 1 medium-size fruit; ¾ cup (6 oz.) of 100 percent fruit or vegetable juice; ½ cup cooked or canned vegetables or fruit; 1 cup of raw leafy vegetables; ½ cup cooked dry peas or beans; ¼ cup dried fruit.

Adding a serving or two to your diet is an easy thing to do! Try it!

FRESH TOMATO PIZZA WITH HERBS AND PARMESAN

1 thin, 12-inch prepared pizza crust

¾ cup low-fat, all-natural marinara sauce

½ tablespoon dried oregano

½ cup fresh basil, roughly chopped

6-8 ripe plum tomatoes, sliced ¼-inch thick

¼ cup Parmesan cheese

Preheat oven to 425°. Spread the pizza crust with sauce and sprinkle it with oregano and basil. Layer the tomatoes all over the pizza. Sprinkle cheese evenly over the top, and bake on a baking sheet or pizza pan for 15 minutes. Cut into wedges and serve. Serves 4.

AUTUMN FRUIT SALAD

2 tablespoons honey

2 tablespoons lemon juice

2 Granny Smith apples, cubed

2 red pears, cubed

½ cup dried apricots, sliced into thin strips

3 (8 oz.) containers low-fat spiced apple yogurt or low-fat vanilla yogurt

In a medium bowl, whisk together honey and lemon juice. Add fruit and toss well. For each person, spoon a half container of yogurt into a small bowl and top with ½ cup fruit. Serve. Serves 6.

CHICKEN SALAD MAKEOVER

2 cups cooked, diced chicken breasts

1½ cups California seedless grapes

1 medium apple, cored and sliced

½ cup each raisins and diced celery

½ teaspoon dried tarragon, crushed

Salt and pepper to taste

2 to 4 tablespoons each low-fat mayonnaise and yogurt

¼ cup chopped parsley

Lettuce leaves

Sprig of thyme, optional

Combine all ingredients except lettuce and thyme; mix well. Serve chicken salad on lettuce leaves. Garnish with thyme, if desired. Makes 4 to 6 servings.

This page created by Margie Yarnell, Extension Secretary/Webmaster.
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