Creative ways to incorporate functional fruits and vegetables

More than ever before, we need to be conscious of boosting and strengthening our immune systems to stay well. This can be achieved through functional foods, which are foods that have a potentially positive effect on health beyond basic nutrition. Many fruits and vegetables fall into this category, and to achieve the maximum health benefits, it’s worth exploring how to get creative with including these foods often.

HOW TO ADD FRUIT INTO YOUR DAILY FOOD CHOICES

Functional fruits: apples, bananas, berries, kiwi, oranges, peaches, pears

Add fruit to your morning bowl of cereal or oatmeal.
Blend several of your favorite fruits into a smoothie.
Flavor plain yogurt or chia pudding with frozen berries.
Puree fruit to make your own fruit spread.
Add a fresh piece of fruit to every meal.
Top your favorite salad greens with fruit.
Mix fruit into cottage cheese.
Look for dinner recipes that incorporate fruit such as apples and pineapple.

HOW TO ADD VEGETABLES INTO YOUR DAILY FOOD CHOICES

Functional vegetables: black beans, broccoli, cauliflower, chickpeas, kale, lentils, navy bean, spinach, zucchini

Add mushrooms, onion, peppers, tomatoes, broccoli to your eggs or breakfast skillet.
Have you ever had a breakfast salad? It’s a great way to get a jump start on your veggie servings.
Add spinach or kale to your smoothie.
Make a pizza with cauliflower crust and top it with plenty of vegetables.
Drink 100% vegetable juice such as V8 beet, carrot or tomato juice.
Raw broccoli, carrots, cauliflower, radishes, peppers taste great with hummus or veggie dip.
Remember ants on a log? Celery with peanut butter makes an excellent snack choice.
Add lettuce, onions, pickles and tomato to your sandwiches.
Try riced cauliflower, zucchini ribbons or spaghetti squash rather than traditional rice or noodles.
Use beans (black, pinto, chickpeas, navy, kidney) or lentils in lieu of meat.
Find recipes for baked goods that include “hidden” vegetables such as black bean brownies, white bean blondies, beet cake, zucchini bread or veggie muffins.

For more valuable advice on staying well throughout the pandemic, and to stay connected to others, we encourage you to join the QuadMed Well-being Facebook group or subscribe to the QuadMed YouTube channel, where you can find exercise videos and more to keep you active, healthy and engaged.