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Wednesday, October 19, 2011 • Posted October 19, 2011

The new USDA MyPlate has replaced the MyPyramid and the Food Guide Pyramid. It should help you see what your plate should look like- and it should be ½ fruits and veggies. Since we could all use a little help in that department, here are some yummy recipes to help you increase your intake of fruits and vegetables in a delicious, non-torturous way!

Confetti Appleslaw

Preparation Time: 15 minutes

* 2 Tbsp orange concentrate, defrosted

* 1 red apple, unpeeled, cored and diced

* 4 cups cabbage, shredded

* 2 small red onions, finely chopped

* 3 Tbsp raisins

* 1 Tbsp light mayonnaise

* 1/2 cup plain low-fat yogurt * 1/2 tsp dry mustard

* 1/8 tsp paprika

* 1/8 tsp ground black pepper

In a large bowl, stir together juice concentrate and diced apple. Add cabbage, onion, pepper and raisins. In a small bowl, stir together mayonnaise, yogurt, mustard, paprika and pepper. Add yogurt mixture to vegetables. Serve immediately or cover tightly and refrigerate until ready to serve.

Serves: 8

1 Cup of Fruits and Vegetables per Serving

Nutrition Information per Serving:

Calories: 60

Total Fat: 1g

Saturated Fat: 0g

% of Calories from Fat: 15%

% Calories from Sat Fat: 0%

Protein: 2g

Carbohydrates: 13g

Cholesterol: 0mg

Dietary Fiber: 2g

Sodium: 35mg

Each serving provides: An excellent source of vitamins C and K, and a good source of vitamin A.

Pecan-Crusted Broccoli

This scrumptious broccoli recipe provides a good source of vitamin A, fiber, and folate!

Preparation Time: 20 minutes

* ¼ cup pecans

* ½ tsp marjoram

* 1 Tbsp olive oil

* 1 lb frozen broccoli, chopped and cooked

* 1 Tbsp dry bread crumbs

Sauté pecans in olive oil in small skillet for 2-3 minutes. Add bread crumbs and marjoram, stirring frequently. Remove from heat when toasted. Toss cooked broccoli with topping mixture. Serve.

Serves: 6

½ Cup of Fruits and Vegetables per Serving

Nutrition Information per Serving:

Calories: 70

Total Fat: 6g

Saturated Fat: 0.5g

% of Calories from Fat: 77%

% Calories from Sat Fat: 6%

Protein: 3g

Carbohydrates: 5g

Cholesterol: 0mg

Dietary Fiber: 3g

Sodium: 40mg

Each serving provides: An excellent source of vitamins C and K, and manganese, and a good source of fiber, folate, and vitamin A.

Recipe courtesy of the University of Illinois Extension Recipes for Diabetes

Pumpkin & Bean Soup

This wonderful thick, hearty soup doesn’t take a lot of effort to make. It’s full of all that’s good for you: pumpkin, white beans, and apple juice. Enjoy!

Preparation Time: 25 minutes

* 1 can (15 1/2 oz) white beans, low-sodium

* 1 small onion, finely chopped

* 1 cup (8 oz) water

* 1 can (15 oz) pumpkin, unsalted

* 1 1/2 cups (12 oz) 100% apple juice

* 1/2 tsp cinnamon

* 1/8 tsp nutmeg, allspice, or ginger

* 1/2 tsp black pepper

* 1/4 tsp salt

Blend white beans, onion, and water with a potato masher or blender until smooth. In a large pot, add the pumpkin, juice, cinnamon, nutmeg, black pepper, and salt. Stir. Add the blended bean mix to the pot. Cook over low heat for 15-20 minutes, until thoroughly warmed. Serve.

Serves: 6

2 Cups of Fruits and Vegetables per Serving

Nutrition Information per Serving:

Calories: 120

Total Fat: 1g

Saturated Fat: 0g

% of Calories from Fat: 7.5%

% Calories from Sat Fat: 0%

Protein: 4g

Carbohydrates: 24g

Cholesterol: 0mg

Dietary Fiber: 5g

Sodium: 130mg

Each serving provides: An excellent source of vitamins A and B1 and fiber, and a good source of potassium, manganese, magnesium, iron, and vitamin K.

Recipe courtesy of The Pennsylvania Nutrition Education Program.

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