Meal Makeover Moms » fruits and vegetables

Information at Your Fingertips

Sam — Wed, 16 Jan 2008 19:36:00 +0000

Have you ever wondered which has more vitamin C: an orange or a kiwifruit? Did you know that oysters have almost a half day’s worth of iron? Suprised to learn that a serving of broccoli or potato has more potassium than a banana? For more fun facts and nutrition information on some of the most commonly consumed fruits, vegetables, and seafood, click here to check out the new online tool from the Food & Drug Administration.

Mad About Mangos

Sam — Mon, 30 Jul 2007 19:55:00 +0000

First grown in India over 5,000 years ago, mangos have emerged today as the world’s most popular fresh fruit! They’re a great source of immune-boosting vitamins A and C and are also low in calories and rich in fiber. Their versatility can’t be beat. We love them as a snack or blended into sweet, refreshing smoothies. They also work wonders in sensational summer salsas. In fact, we recently created a recipe for Mango Cilantro Salsa, perfect as a topping for grilled seafood, beef, pork, or poultry. If this recipe is a tad too sophisticated for your kids, leave the red onion out. Or let loose and add a minced jalapeno for a bit more of a kick!

Mango Cilantro Salsa
Makes 5 to 6 Servings

1 ripe mango, peeled, pitted and cut into 1/2-inch cubes
1 small red bell pepper, diced into 1/4-inch pieces
1 small cucumber, peeled, seeded, diced into 1/4-inch pieces
1 lime (the zest and the juice — about 2 tablespoons)
2 tablespoon minced red onion, optional
2 tablespoons coarsely chopped cilantro
2 tablespoons honey
1 teaspoon ground cumin
1/2 teaspoon kosher salt
Freshly ground pepper to taste

In a large bowl, combine all of the ingredients and mix together well. Season with additional salt and pepper to taste. Refrigerate about 1 hour to allow the flavors to blend.

Nutrition Information per Serving: 60 calories, 0g total fat, 180mg sodium, 15g carbohydrate, 1g fiber, 0g protein, 25% vitamin A, 40% vitamin C

Click here to watch a video of our Mom’s Mango Smoothie recipe at http://www.mealmakeovertv.com/

For more delicious mango recipes check out http://www.mango.org/

Fruits & Veggies: Bring ‘Em On!

Sam — Fri, 23 Mar 2007 15:15:00 +0000

Last week, we spoke to a packed crowd of 200-plus Boston-area seventh graders and their parents. When we asked the students what they ate for breakfast, many said, “nothing!” Others told us they grabbed a bagel with cream cheese or a Pop Tart as they dashed out the door. The more we talked about their typical choices for meals and snacks, the more we all realized that nutrient-rich fruits and vegetables were missing.

Just days after our lecture, the Produce for Better Health Foundation and the Centers for Disease Control and Prevention (CDC) unveiled a new public health initiative, “Fruits & Veggies — More Matters™”, the next generation of their “5 A Day for Better Health” program. In fact, Janice was a speaker at the Boston launch of this program. Given the fact that a staggering 90 percent of both adults and children don’t consume the recommended daily number of fruits and vegetables, the campaign is timely to be sure.

Okay, so how many fruits and vegetables should everyone eat each day? In a word, MORE! For our 13-year old students, the suggested amount is about 2 cups of fruit and 2 ½ cups of vegetables (to learn more go to http://www.fruitsandveggiesmorematters.org/). That goal may seem daunting given the fact that families are so busy these days, but the suggestions below may convince you that it’s really quite doable.

4 large strawberries = 1/2 cup
1/4 cup raisins = 1/2 cup (1/4 cup dried fruit = ½ cup fresh)
1 small banana = 1/2 cup
4 ounces 100% juice = 1/2 cup
Green beans = 1/2 cup
Baked potato = 1 cup
Green salad = 1/2 cup (1 cup leafy greens = 1/2 cup of vegetable)
Carrots with dip = 1/2 cup

On a final note, students at our lecture prepared and tasted one of our favorite new recipes: Mom’s Mango Smoothie. Delicious with breakfast or as an after-school snack, each serving
provides about a cup of fruit!

Mom’s Mango Smoothie
Makes 4 Servings

2 cups frozen mango (one 10-ounce package)
1- 1/2 cups mango juice, mango juice blend, or orange juice
1 cup lowfat vanilla yogurt

Place the mango, mango juice/nectar, and yogurt in a blender. Process until smooth.
Pour into four individual glasses and serve with a straw.

Nutrition Information per Serving: 150 calories, 1g fat (0.5g saturated), 45mg sodium, 33g carbohydrate, 2g fiber, 3g protein, 35% vitamin A, 25% vitamin C, 10% calcium

Easy Ways to Add Fruits & Vegetables to the Family Diet: Watch Our Video Tip! Click here