Women’s bodies need a host of vitamins and minerals to stay healthy. While it’s easy to take supplements for everything from iron and calcium to vitamin D and magnesium, it’s good (and much more delicious) to start by eating foods that naturally contain essential nutrients.
We’re sharing 20 new ideas to eat more fruits and vegetables in-season and year-round—just in time for spring. Keep an eye out for in-season picks at your local grocer or farmer’s market, such as artichokes, asparagus, broccoli, fennel, peas, radishes, snow peas, spinach, and apricots.
Try a tip for every meal:
Breakfast1. Add tomato salsa, sautéed peppers and onions to a mix of scrambled eggs and egg whites in a breakfast burrito.
2. Toss frozen berries, peaches and/or bananas into a blender with low-fat milk, almond milk or plain yogurt for a simple smoothie.
3. Blend greek yogurt, almond milk, and some frozen fruit into a filling breakfast smoothie.
4. Add tomatoes, peppers, zucchini or mushrooms to a frittata. Bake it on the weekend and reheat slices for a quick breakfast all week long.
Lunch5. Go beyond greens! Enjoy a hearty salad that features cooked root vegetables, such as this Bountiful Harvest Vegetable Salad.
6. Thinly shave raw vegetables, and then toss with dressing and a little bit of flavorful cheese for a fresh side salad.
7. Have a sweet salad. Berries or citrus can play a starring role as an ingredient in salads and salad dressings.
8. Toss a package of slaw with some slivered almonds and your favorite dressing for an easy side.
9. Stuff a whole-wheat pita or wrap with hummus and a blend of thinly shredded veggies—try kale, red peppers and carrots.
Dinner10. Don’t forget about fruit! It can add a new twist to protein entrées, such as Apricot Glazed Chicken.
11. Sauté a blend of your favorite vegetables with olive oil and garlic for a side dish that’s ready in minutes.
12. Enjoy turkey meatballs and sauce over spaghetti squash or other vegetable “noodles.”
13. Try on a new cooking style, such as a vegetarian main dish from Indian cuisine. Our Indian Vegetable Curry recipe subs sweet potatoes for the regular variety.
14. Can you think of a vegetable you’ve never cooked? Try it—tonight! Braised fennel, anyone?
Snacks15. Slice jicama, cucumber and radishes and store them in easy-to-grab containers in your refrigerator.
16. Bake your own veggie chips and serve with a low-fat yogurt dip.
Dessert17. When fresh produce is in season, cut up and freeze the fruit yourself. Blend leftover frozen fruit into a homemade sorbet.
18. Top grilled fruit salad with a light chocolate drizzle and chopped mint for a somewhat different yet delicious dessert.
19. Bake an oat-topped fruit crisp made from fresh berries, apples or peaches.
20. Mix apples or pears with chopped walnuts and roast until tender.