Happy New Year to all of you from all of us!  The Holiday parties are over, the gloom of winter may be here and the conversation is about losing Holiday pounds.  But, we will start the New Year by being creative and having FUN with food. We will talk about what to do rather than what not to do. Join our New Year’s resolution: Eat one more veggie or fruit daily!  It’s not as hard as you imagine  We have some delicious tricks.  Before you know it you will be eating more fruits & veggies and REWARD: You’ll be looking and feeling better & healthier.

Our trick is how to do this.  

Most important, be kind to yourself.  Changing how you do anything takes time. Don’t try to do everything all at once.   In the first week, choose a day or two to add just one or two veggies or fruit you like to what you are eating.   Then a week or two later add another one.….WOW… Small changes add up to BIG results.  Celebrate your success.  Before you know it, you’ll be eating more fruit and veggies, looking and feeling better & healthier.  

Small ways to change. 

• Slip a handful or two of frozen veggies like peas or broccoli into rice, soup, stew, or a casserole. Frozen peas add color and nutrition to Mac and Cheese

• Trade a bag of chips for an apple.  A small, 1-ounce bag of chips has between 120 to 160 calories, 10 grams of fat, and no vitamins or minerals.  A medium apple has 95 calories, no fat, 4 times the fiber, Vitamin C, and is naturally sweet!  

• Dip carrot sticks or celery instead of chips. A medium carrot has only 25 calories, no fat, twice the fiber of chips plus vitamin A. Naturally sweet with a healthy crunch! 

• Thirsty? Try an orange instead of a soda.  Juicy oranges have natural sugar and lots of vitamin C.  Very refreshing!

TASTY GETS HEALTHY

Fresh Start Feast

RECIPE: Tastier Veggie & Fruit

TASTY SNACKS

Fast Fruit Snacks Treats:

• Apple slices dusted with cinnamon & sugar

• Banana lightly dipped in cocoa powder 

• Pear slices with a dash of ginger & sugar

Raw veggie snacks:

• Carrot sticks with yogurt & dill dips

• Cauliflower with hummus

• Broccoli stems with salsa

INCREASE THE TASTE: Use dips like a sauce

Easy Black Bean Dips: More protein & less fat. Much like fiber, protein helps you stay full & prevents overheating 

INGREDIENTS: Mix

• 1 can of black beans

• ½ cup salsa

• 2 Tablespoons lime juice

• 2 Tablespoons chopped cilantro

• ¼ teaspoon cumin

Spicing up Black bean dip:

• Add chopped tomatoes, red onion, and a dash of vinegar…or anything else you want

• Top with shredded cotija cheese or Mexican cheese

Tips and tricks: Adding More Fruits & Veggies

What to Buy when Farmers’ markets are closed

• Veggies that naturally stay fresh longer. Root veggies, like carrots, beets, parsnips

• Winter fruits like mangoes, papaya, grapefruits and oranges 

• When cooking, use frozen veggies

Avocado with a twist: In case you want a change from guacamole. Mix

• 1 avocado 

• 2 Tablespoons of mayo

• 2 Tablespoons of Greek yogurt

• 1 ½ teaspoons of lemon juice

• 2 teaspoons of mixed herbs like dill, onion & marjoram

Be creative with the herbs.  Whatever you like!

Some like it HOT:  Add 1 Tablespoon of Sriracha to 1 cup of Greek yogurt & ½ teaspoon of garlic powder. Taste and adjust

Eat what you love: 

Avocadoes: Dense with nutrition and contains 20 vitamins & minerals.  A creamy, smooth, slightly nutty taste is liked by  babies as much as adults

Oranges: Sweet, juicy low in calories, high in vitamin C to fight off colds. YUMM!