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Cardiac Flyer 1

This document provides tips and recipes for eating more fruits and vegetables. It recommends stocking up on a variety of fresh and frozen produce, using different dips and toppings to enjoy vegetables, adding fruits and veggies to common dishes, and challenging yourself to try one new fruit or vegetable each week. It includes recipes for a creamy red pepper veggie dip and a vegetarian Buffalo dip to enjoy with raw vegetables.

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133 views5 pages

Cardiac Flyer 1

This document provides tips and recipes for eating more fruits and vegetables. It recommends stocking up on a variety of fresh and frozen produce, using different dips and toppings to enjoy vegetables, adding fruits and veggies to common dishes, and challenging yourself to try one new fruit or vegetable each week. It includes recipes for a creamy red pepper veggie dip and a vegetarian Buffalo dip to enjoy with raw vegetables.

Uploaded by

api-434982019
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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How To: Eat More Fruits and Vegetables

● Stock up! The more you have, the more you can eat.
○ Grab and go: oranges / clementines, bananas,
apples, nectarines, plums, peaches, (no sugar
added) fruit cups
○ Pack bags of: grapes, carrots, celery, bell pepper
slices
● Mix up your vegetable dips
○ Salad dressings
○ Hummus (many flavors)
○ Nut butters
○ Make you own!
● Buy produce when it's in season and freeze it to have throughout the year.
○ Smoothies
○ Thaw and eat
● Add your favorite vegetables to soups, salads, and sandwiches
● Add your favorite fruits to oatmeal, cereal, and yogurt
● Challenge yourself to try one new fruit or vegetable every week
● Roast vegetables for a savory taste
● Replace meat with vegetables in some meals (Meatless Mondays)
○ Veggie lasagna, veggie quesadillas, veggie burgers
Creamy Red Pepper Veggie
Dip
Ingredients
● 2 large eggs, slightly beaten
● 2 tablespoons sugar
● 2 tablespoons cider vinegar
● 1 tablespoon butter, softened
● 1 tablespoon all-purpose flour
● 1 package (8 ounces) cream
cheese, softened
● 1 small sweet red pepper,
chopped
● 4 green onions (both white and green portions), chopped
● Fresh baby carrots
● Fresh broccoli florets

Directions
In a small saucepan over low heat, whisk together the first 5 ingredients. Increase heat to
medium; whisk until thickened, 4-5 minutes. Remove from heat. Stir in cream cheese,
pepper and onions; mix well. Refrigerate 2 hours; serve with baby carrots and broccoli
florets.

Nutrition Facts
1/4 cup: 121 calories, 10g fat (6g saturated fat), 63mg cholesterol, 96mg sodium, 5g
carbohydrate (4g sugars, 0 fiber), 3g protein.
Vegetarian Buffalo Dip

Ingredients
1 cup sour cream
8 ounces cream cheese, softened
1 envelope ranch salad dressing mix
2 cups shredded sharp cheddar cheese
1 can (15 ounces) black beans, rinsed and
drained
8 ounces fresh mushrooms, chopped
1 cup Buffalo wing sauce
Optional: Sliced green onions and tortilla chips

Directions
Combine sour cream, cream cheese and ranch dressing mix in a bowl until smooth. Stir in
the next 4 ingredients. Transfer to a 3- or 4-qt. slow cooker. Cook, covered, on high for
1-1/2 hours. If desired, sprinkle with green onion and serve with tortilla chips.
Serve with celery sticks, carrots or tri-colored tortilla chips.

Nutrition Facts
1/4 cup: 113 calories, 8g fat (5g saturated fat), 21mg cholesterol, 526mg sodium, 5g
carbohydrate (1g sugars, 1g fiber), 4g protein.

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