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How to Turn Fruits and Veggies into Delicious Habits

By Sandy Schroeder

Making vegetables and fruits a chore is a big mistake. Actually, if you look closely you probably have fruits and vegetables that you really enjoy. Mine are apricots, pineapple, avocadoes, green beans and leafy greens. If you start with the ones you and your family like, and look for ways to serve them, your family may ask for them.

Once you have reached that stage, life gets easier. Now you are boosting your family’s health as you lower the risk of heart disease, obesity, diabetes and some cancers without a struggle. Harvard Health suggests how to start the ball rolling.

Five Ways to Make It Happen

Just make everything taste a little better and see what happens.

Do a white wine and chicken broth poach – Cover your choice of vegetables in a boiling broth seasoned with garlic, basil or tarragon and cook for 5 to 7 minutes until they are tender but still crisp. Use them as a side dish or toss with pasta.

Do a vegetable roast – Pick favorites like onions, zucchini, mushrooms, beets, potatoes, green beans, carrots, broccoli and tomatoes sprinkled with olive oil and your choice of seasoning. Then roast them for 25 minutes at 375 degrees. You’ll have a savory vegetable platter to serve with poultry, fish, lean meats or pasta.

Do lunch and dinner salads – Start your meal with your favorite leafy greens, tomatoes, cucumbers, avocado slices, carrots or walnuts tossed with a vinegar and oil dressing. If you like, mix in peas, green beans, sliced beets or green onions, too.

Slide in extra veggies – Whenever you fix a soup, sauce, meatloaf, chili or stew, blend in finely chopped peppers, onions, carrots, and mushrooms, too. You will boost the dish’s nutrient levels and subtly increase the richness of flavor.

Bake with fruit – Check a site such as for all of the heavenly tarts, loaves, pies and cakes that start with fruits. Everything from carrot cake to raspberry tarts can become dessert stars at your house. Pick your favorite fruits – cherries, apricots, pineapples, apples, raisins, or bananas and find a dessert recipe that fits.

As you introduce more and more fruits and vegetables, encourage your kids to help in the kitchen, too. One of my best memories of cooking with my mother was learning to make homemade vegetable soup. See what works best at your house – split pea soup, spicy chili or hearty potato soup could be great choices, too. Enjoy!

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Downers Grove, Ill.

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