Fruits & Vegetables + Lean Proteins = Healthy & Delicious!
Do you struggle with eating fruits and vegetables on a regular basis? Are you sick of eating green salads and raw veggies just to get your vegetables in? Are you itching for more variety when it comes to your fruit and vegetable intake? If so, perhaps today's blog will help.
The fact is, the average American consumes less than 2 cups of fruits and vegetables each day, and just 1% of adults and 2% of kids meet both the fruit and vegetable recommendations each day.*
Not only are fruits and vegetables a rich source of vitamins, minerals, phytochemicals and fiber, but they are a major part of any healthy weight management regimen. Diets rich in fruits and vegetables have been shown to reduce the risk of many chronic conditions, including type 2 diabetes. Plus, fruits and vegetables are quick, easy and delicious!
While many fruits and vegetables are tasty on their own, consuming them with low-fat dairy sources is a great approach to obtaining a nutritionally complete, balanced meal and snack. Below are some of the advantages of combining your fruits and vegetables with low-fat dairy and/or other protein-rich sources:
High in Protein: Low-fat dairy, particularly cottage cheese, is a protein-rich food. Other protein-rich food options to include with your fruits and vegetables are: unsalted nuts and seeds; all-natural nut butters such as peanut butter or almond butter; low or non-fat Greek yogurts; hard boiled eggs; lean meats, fish or poultry; tofu, veggie burgers, tempeh or seitan; beans or lentils; hummus; and much more! Protein at each meal and snack can promote satiety, reducing hunger and increasing fullness. This can be beneficial for weight loss and for individuals who are controlling their dietary intake for chronic health conditions such as diabetes or heart disease.
Lower-Cost Protein: Low-fat dairy, eggs and beans are lower in cost per serving compared to 2-3 ounces of cooked meat, poultry or fish. Try low-fat cottage cheese, low or non-fat Greek or Icelandic Skyr yogurt, 1/2 cup beans, or 2 hard boiled eggs with your fruits and/or vegetables.
Lower in Calories: A 1/2 cup serving of low-fat cottage cheese, for example, is less than 100 calories, which allows individuals to stay on track with their caloric intake while still enjoying a satisfying meal or snack including fruits and/or vegetables.
Convenient: Unsalted nuts or seeds, low-fat cottage cheese and yogurts are ready-to-eat, which makes these foods quick and easy to bring along or eat quickly when on the run. It is easy to become overwhelmed with the challenge of making time to eat with our busy schedules. Quick and simple meals and snacks featuring cottage cheese or Greek yogurt can help ease the burden.
Delicious Pairings: There are so many new and exciting food options to try by pairing low-fat dairy with your fruits and vegetables. Don't be concerned about a lack of taste or variety as there are many varieties of yogurts to try and you can put virtually any spice into cottage cheese to enhance the flavor as well! Try: cottage cheese with blueberries, raspberries, blackberries, summer squash or sweet peppers! Saute your vegetables with beans or lentils! The options are endless!!
Other scrumptious recipes to try:
Berry Breakfast Parfaits
Prep Time: 5 min Total Time: 5 minutes Serves: 4 (3/4 cup per serving)
Ingredients
2 cups low-fat cottage cheese
1/2 cup muesli, no sugar added OR low-sugar granola
2 cups mixed berries such as sliced strawberries, blueberries and raspberries
4 teaspoons chopped almonds or walnuts
Directions
1. In four serving dishes, layer 1/4 cup cottage cheese, 1/8th of the muesli/granola and 1/4 cup of the mixed berries.
2. Repeat the layers in each dish.
3. Top each parfait with 1 teaspoon of almonds or walnuts.
Nutrition
Calories: 171
Total Fat: 5g
Cholesterol: 10mg
Sodium: 364 mg
Carbohydrate: 21g
Fiber: 3g
Protein: 17g
Sweet and Savory Pairings
Prep Time: 15 min Total Time: 15 min Serves: 4 (1 cup per serving)
Ingredients
2 cups low-fat cottage cheese
6 ounces baby spinach
1/4 cup sliced green onions
1/2 cup light raspberry-walnut vinaigrette (Try Newman's Own!)
1 cup sliced fresh strawberries
1/4 cup chopped walnuts
Directions
1. Toss the spinach and green onions with the vinaigrette.
2. Divide evenly onto 4 salad plates.
3. Top each salad with the strawberries and walnuts.
4. Spoon the cottage cheese (1/2 cup each) over the spinach mixture and serve.
* State of the Plate: 2010 Study on America's Consumption of Fruits and Vegetables, 2010. Produce for Better Health Foundation. Web. http://www.pbhfoundation.org.
The fact is, the average American consumes less than 2 cups of fruits and vegetables each day, and just 1% of adults and 2% of kids meet both the fruit and vegetable recommendations each day.*
Not only are fruits and vegetables a rich source of vitamins, minerals, phytochemicals and fiber, but they are a major part of any healthy weight management regimen. Diets rich in fruits and vegetables have been shown to reduce the risk of many chronic conditions, including type 2 diabetes. Plus, fruits and vegetables are quick, easy and delicious!
While many fruits and vegetables are tasty on their own, consuming them with low-fat dairy sources is a great approach to obtaining a nutritionally complete, balanced meal and snack. Below are some of the advantages of combining your fruits and vegetables with low-fat dairy and/or other protein-rich sources:
High in Protein: Low-fat dairy, particularly cottage cheese, is a protein-rich food. Other protein-rich food options to include with your fruits and vegetables are: unsalted nuts and seeds; all-natural nut butters such as peanut butter or almond butter; low or non-fat Greek yogurts; hard boiled eggs; lean meats, fish or poultry; tofu, veggie burgers, tempeh or seitan; beans or lentils; hummus; and much more! Protein at each meal and snack can promote satiety, reducing hunger and increasing fullness. This can be beneficial for weight loss and for individuals who are controlling their dietary intake for chronic health conditions such as diabetes or heart disease.
Lower-Cost Protein: Low-fat dairy, eggs and beans are lower in cost per serving compared to 2-3 ounces of cooked meat, poultry or fish. Try low-fat cottage cheese, low or non-fat Greek or Icelandic Skyr yogurt, 1/2 cup beans, or 2 hard boiled eggs with your fruits and/or vegetables.
Lower in Calories: A 1/2 cup serving of low-fat cottage cheese, for example, is less than 100 calories, which allows individuals to stay on track with their caloric intake while still enjoying a satisfying meal or snack including fruits and/or vegetables.
Convenient: Unsalted nuts or seeds, low-fat cottage cheese and yogurts are ready-to-eat, which makes these foods quick and easy to bring along or eat quickly when on the run. It is easy to become overwhelmed with the challenge of making time to eat with our busy schedules. Quick and simple meals and snacks featuring cottage cheese or Greek yogurt can help ease the burden.
Delicious Pairings: There are so many new and exciting food options to try by pairing low-fat dairy with your fruits and vegetables. Don't be concerned about a lack of taste or variety as there are many varieties of yogurts to try and you can put virtually any spice into cottage cheese to enhance the flavor as well! Try: cottage cheese with blueberries, raspberries, blackberries, summer squash or sweet peppers! Saute your vegetables with beans or lentils! The options are endless!!
Other scrumptious recipes to try:
Berry Breakfast Parfaits
Prep Time: 5 min Total Time: 5 minutes Serves: 4 (3/4 cup per serving)
2 cups low-fat cottage cheese
1/2 cup muesli, no sugar added OR low-sugar granola
2 cups mixed berries such as sliced strawberries, blueberries and raspberries
4 teaspoons chopped almonds or walnuts
Directions
1. In four serving dishes, layer 1/4 cup cottage cheese, 1/8th of the muesli/granola and 1/4 cup of the mixed berries.
2. Repeat the layers in each dish.
3. Top each parfait with 1 teaspoon of almonds or walnuts.
Nutrition
Calories: 171
Total Fat: 5g
Cholesterol: 10mg
Sodium: 364 mg
Carbohydrate: 21g
Fiber: 3g
Protein: 17g
Sweet and Savory Pairings
- 5 Dried Apricots + 1/2 oz. Pistachios + 1/2 cup low-fat cottage cheese or Greek yogurt
- 1 Red Bell Pepper - sliced + 2 tbsp Sunflower Seeds + 1/2 cup low-fat cottage cheese or Greek yogurt
Prep Time: 15 min Total Time: 15 min Serves: 4 (1 cup per serving)
2 cups low-fat cottage cheese
6 ounces baby spinach
1/4 cup sliced green onions
1/2 cup light raspberry-walnut vinaigrette (Try Newman's Own!)
1 cup sliced fresh strawberries
1/4 cup chopped walnuts
Directions
1. Toss the spinach and green onions with the vinaigrette.
2. Divide evenly onto 4 salad plates.
3. Top each salad with the strawberries and walnuts.
4. Spoon the cottage cheese (1/2 cup each) over the spinach mixture and serve.
* State of the Plate: 2010 Study on America's Consumption of Fruits and Vegetables, 2010. Produce for Better Health Foundation. Web. http://www.pbhfoundation.org.
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