Easy Ways to Eat More Fruits and Vegetables When you’re at a farmers’ market or supermarket produce department, it’s amazing to see the variety of fruits and vegetables that are available. Yet most of us don’t eat them! In fact, Americans don’t even come close to eating the minimum recommended five fruits and vegetables a day. There are many reasons for this, but one big reason is that people just aren’t sure what to do with all of those fruits and vegetables. Eating an apple or orange is simple, but what do you do with all those other fruits and vegetables in the grocery store? And how do you make them taste good so you want to eat them every day?

My Diabetes Home and HyVee supermarkets are here to help. We’ve provided you with eight easy recipes that use a variety of fruits and vegetables in new and tasty ways. And we’ve listed grams of carbohydrate for each recipe so you can easily work them into your meal plan. Spring is a great time to try these light and flavorful salads and desserts. We hope you enjoy them!  The Team at My Diabetes Home    

 

Make Over Your Plate! The USDA’s new MyPlate icon is a good reminder for how to fill your plate. Notice that half of the plate is fruits and vegetables. How does your plate compare? If you’re too heavy on protein or grains, it’s time for a plate makeover. Here are 10 tips for adding more fruits and vegetables to your meals.

Blackberry Pecan Salad SERVES: 6 CARBOHYDRATES: 7g Ingredients

1 (10 oz) bag Dole™ Mediterranean salad blend 1/2 red onion, sliced 1/3 cup Hy-Vee pecan halves 1 (3.5 oz) container reduced-fat crumbled feta 1 (5.6 oz) package blackberries 1/2 cup Newman’s Own™ light balsamic vinaigrette

Preparation In a large bowl, toss together salad blend, red onion and pecan halves. Sprinkle with feta and blackberries. Drizzle with dressing before serving. Nutrition information per serving Calories 130kcal, Total Fat 9g, Carbohydrates 7g, Dietary Fiber 3g, Saturated Fat 2g, Protein 5g, Sodium 530mg

Recipe provided by Hy-Vee

Carrot and Broccoli Salad SERVES: 16 (about ½ cup each) CARBOHYDRATES: 15g Ingredients

2 cups shredded carrots (about 3 large) 1 (16 oz) bag broccoli slaw 1 cup Hy-Vee raisins 1/2 cup chopped green onions 1 cup Hy-Vee light salad dressing Juice of one lemon Hy-Vee salt and Hy-Vee pepper, to taste

Preparation Toss together carrots, broccoli slaw, raisins and green onions in a large bowl. Whisk together salad dressing and lemon juice. Season with salt and pepper. Pour over salad mixture. Stir well. Nutrition information per serving Calories 80kcal, Total Fat 3g, Carbohydrates 15g, Dietary Fiber 2g, Saturated Fat < 1g, Protein < 1g, Sodium 150mg

Recipe provided by Hy-Vee

Chocolate Raspberry Parfaits SERVES: 4 PREP TIME: 10 mins COOK TIME: 5 mins CARBOHYDRATES: 22g Ingredients

1 (1.5 oz) package Hy-Vee sugar-free, low-calorie instant chocolate pudding 2 cups Hy-Vee skim milk 1 (6 oz) container raspberries, divided 1/2 cup Hy-Vee lite whipped topping, thawed, divided, optional 1/4 cup chopped pistachios, divided, optional

Preparation Prepare pudding according to package directions using skim milk. Divide among 4 dessert dishes. Divide raspberries among the 4 dessert dishes. Top each parfait with whipped topping and pistachios, if desired. Nutrition information per serving Calories 130kcal, Total Fat 2g, Carbohydrates 22g, Dietary Fiber 4g, Saturated Fat < 1g, Protein 6g, Sodium 380mg

Recipe provided by Hy-Vee

Mexican Slaw SERVES: 14 (about 1 cup each) CARBOHYDRATES: 9g Ingredients

1/3 cup lime juice 4 tbsp rice wine vinegar 1 tsp Hy-Vee granulated sugar 4 tbsp Grand Selections extra-virgin olive oil Pinch of cayenne Pinch of Hy-Vee paprika 1 large jicama (about 1-1/2 pounds), peeled, cut into matchsticks 1 (12 oz) bag Dole™ broccoli slaw mix 1 red bell pepper, seeded, cut into thin strips 1 yellow bell pepper, seeded, cut into thin strips 1/2 medium red onion, thinly sliced 1 large cucumber, halved, seeded and sliced 1/4 cup chopped fresh cilantro

Preparation In a small bowl, mix together lime juice, vinegar, sugar, olive oil, cayenne and paprika; set aside. In a large bowl, toss together jicama, broccoli slaw, bell peppers, red onion, cucumber and cilantro. Pour lime juice mixture over vegetables, tossing to coat. Refrigerate at least 30 minutes before serving. Nutrition information per serving Calories 80kcal, Total Fat 4g, Carbohydrates 9g, Dietary Fiber 4g, Saturated Fat < 1g, Protein < 1g, Sodium 10mg

Recipe provided by Hy-Vee

Peaches with Honey Lime Yogurt SERVES: 6 PREP TIME: 5 mins CARBOHYDRATES: 25g Ingredients

6 whole large fresh peaches, peeled and sliced 2 tbsp honey 2 tbsp lime juice 1 teaspoon lime zest 3/4 c. plain low-fat yogurt 1 dash mace or cardamom

Preparation Cut peaches into halves and place 2 halves into each serving dish. Combine honey, lime juice, lime zest, yogurt, and mace in a small bowl and spoon over peaches, then serve. Nutrition information per serving Calories 85kcal, Total Fat 5g, Carbohydrates 25g, Dietary Fiber 7g, Saturated Fat 5g, Protein 7g, Sodium 5mg

Recipe provided by Hy-Vee

Radicchio Slaw SERVES: 4 PREP TIME: 20 mins CARBOHYDRATES: 5g Ingredients

2 whole heads radicchio, cored and thinly sliced 1 whole bulb fennel, cored and thinly sliced, with tops reserved for garnish 2 scallions, minced 2 tablespoons extra-virgin olive oil 1/4 cup mayonnaise Juice of 1/2 lemon Salt and black pepper, to taste

Preparation Toss together radicchio, fennel and scallions together in a large bowl. Cover with plastic wrap and refrigerate until ready to serve. Whisk oil into mayonnaise in a small bowl; add lemon juice and season with salt and pepper. Pour dressing over slaw and toss to mix well. Garnish with fennel tops. *To keep slaw from getting soggy, dress salad just before serving. Nutrition information per serving 190 calories, 18g fat, 2.5g saturated fat, 0g trans fat, 5mg cholesterol, 110mg sodium, 5g carbohydrate, 2g fiber, 0g sugar, 1g protein

Recipe provided by Hy-Vee

Spring Garden Pasta Salad SERVES: 8 PREP TIME: 5 mins COOK TIME: 10 mins CARBOHYDRATES: 32g Ingredients

8 oz whole-wheat pasta or tri-colored pasta 1-1/2 lbs broccoli flowerets 8 oz small fresh mushrooms, quartered 1 bell pepper, diced 1 tbsp plus 1 tsp grated Parmesan cheese 1/2 cup Creamy Garlic Italian Dressing

Preparation Cook pasta in boiling water in a large saucepan until tender but firm. Drain. Rinse in cool water. Spray with cooking spray. Combine pasta and remaining ingredients except dressing in a medium-size bowl. Pour dressing over salad. Toss and serve. Nutrition information per serving Calories 173kcal, Total Fat 10g, Carbohydrates 32g, Dietary Fiber 7g, Saturated Fat 6g, Protein 12g, Sodium 35mg

Recipe provided by Hy-Vee

Tuna Salad in Cantaloupe Bowls SERVES: 4 PREP TIME: 20 mins CARBOHYDRATES: 14g Ingredients

14 oz water-packed white tuna, drained and flaked 3 stalks celery, sliced 1/3 cup low fat plain yogurt 4 tablespoon lemon juice 1/8 tsp pepper 2 whole ripe cantaloupes, halved and seeded

Preparation Combine tuna, celery, yogurt, 2 Tbsp. lemon juice and pepper. Cover and chill. Just before serving, sprinkle cantaloupes with lemon juice and fill with tuna salad. Sprinkle remaining lemon juice on top of tuna salad and serve. Nutrition information per serving Calories 181kcal, Total Fat 7g, Carbohydrates 14g, Dietary Fiber 5g, Saturated Fat 5g, Protein 30g, Sodium 469mg

Recipe provided by Hy-Vee

It's been called the rainbow diet, color-coded eating and superfood cuisine. Though not necessarily strict vegetarians, many who are interested in improving their health are filling their plates with nutritious fruits and vegetables as the main course in daily meals.

It's easy to understand why. Recent medical research is giving reasons to embrace the broccoli floret, gobble the mango and devour the cherry. Turns out that these wonders of nature can do wonders for our bodies. And the more colorful a food, the better it is for us, it seems. Consider the following color combos at your next meal.

Green and red. Make a quick and easy salad that includes a cup of lettuce topped with ½ cup of bell peppers, tomatoes and radishes. Mix in a cup of kale, too, as a secret weapon. Kale gives you 1,327 percent of the daily value for vitamin K, 192 percent for vitamin A and 88 percent for vitamin C.

Red, orange, green and purple. Chop once and eat twice by preparing enough fruit salad for a couple of days. Include strawberries, blueberries, grapes, apple and kiwi. Rich in vitamins, fiber and everything good for you, a fruit salad will energize you while keeping your weight in check.

Orange, purple and red. Make a pot of navy bean soup. The beans are white, it's true, but they are loaded with fiber, essential amino acids, minerals and vitamins. Add carrots, purple onion, tomatoes and other veggies. Among their many benefits, onions help prevent osteoporosis and asthma attacks, and reduce the symptoms of diabetes. Try a bowl and, as they say in the Navy, you'll be good to go.

A TASTY PALATE

Cooked tomatoes release lycopene, which helps prevent prostate, lung and stomach

cancers. Even raw tomatoes are a nutrition bonanza.

A substance found under an orange peel will

help reduce cholesterol production in your body.

Kiwi is one of the most nutrient-

dense fruits. One will provide16 percent

of your daily fi ber

need.

Grapes are a good source for such essential dietary minerals as copper,

iron and manganese.

28 seasons back to school 2011

24-31 Brain Food LO.indd 28 6/22/11 4:42 PM

Carb Counts of Common Fruits and Vegetables

Type of Vegetable

Asparagus, 5 spears cooked ..................................Broccoli, 3 spears cooked ......................................Brussels sprouts, 1 cup cooked ............................ Cabbage (green), raw, 1 cup .................................. Carrots, raw, 1 cup................................................... Cauliflower, 1 cup cooked .....................................Celery, raw, 1 cup .................................................... Corn (canned), 1/2 cup ........................................... Corn on the cob, 1 ear ............................................ Cucumber, 1 large, peeled ..................................... Kale, 1 cup cooked .................................................. Romaine Lettuce, 1 cup .......................................... White Mushrooms, 1 cup raw ................................Peas (frozen), 1 cup cooked ..................................Green peppers, 1 cup raw ...................................... Red peppers, 1 cup raw .......................................... Potato, boiled, 1 cup ...............................................

Type of Fruit

Apple, raw with skin ................................................ Banana ....................................................................... Blackberries, 1 cup, fresh ....................................... Blueberries, 1 cup, fresh ......................................... Pink grapefruit, ½ .................................................... Red or green grapes, 10 raw ..................................Kiwifruit, 1 medium ................................................. Cantaloupe, 1 cup.................................................... Honeydew melon, 1 cup ........................................ Nectarine, (1) ............................................................ Oranges (1) ................................................................ Peaches (1) ................................................................ Pears (1) ..................................................................... Pineapple, 1 cup raw ............................................... Plums (1) .................................................................... Raspberries, 1 cup fresh ......................................... Strawberries, 1 cup fresh ........................................

*Note: Amounts have been rounded to the nearest whole number.

Carbohydrates (in grams)

3 grams8 grams11 grams4 grams11 grams5 grams4 grams21 grams14 grams6 grams7 grams 2 grams2 grams23 grams7 grams9 grams31 grams

Carbohydrates (in grams)

19 grams27 grams14 grams21 grams13 grams9 grams11 grams13 grams16 grams14 grams 15 grams9 grams26 grams20 grams8 grams15 grams13 grams

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This handy tracker is a good reminder to eat more fruits and vegetables. Write in the type and amount of fruit or vegetable you eat at each meal or snack and after a few days, see how you’re doing. Could you add more fruit to your breakfast? How about an extra vegetable at dinner? Write a goal at the top of the page and aim to gradually add more fruits and vegetables to your day, mak-ing sure that these foods fit into your diabetes meal plan.

Week of: I will eat servings of FRUIT this week.

Fruit and Vegetable Tracker

servings of VEGETABLES this week. I will eat