Fruits and
Vegetables—
More Matters!
WHY EAT MORE
FRUITS AND VEGETABLES?
Color & Texture.
Fruits and veggies add color, texture
… and appeal … to your plate.
Convenience.
Nutritious in any form—fresh, frozen,
canned, dried and 100% juice—so
they’re ready when you are!
Fiber.
Fruits and veggies provide fiber that
helps fill you up and keeps your
digestive system happy.
Low in Calories.
Fruits and veggies are naturally low in
calories.
May Reduce Disease Risk. Eating
plenty of fruits and veggies may help
reduce the risk of many diseases, including heart disease, high blood
pressure, and some cancers.
Vitamins & Minerals.
Fruits and veggies are rich in vitamins
and minerals that help you feel healthy
and energized.
Variety.
Fruits and veggies are available in an
almost infinite variety …there’s always
something new to try!
Quick, Natural Snack. Fruits and
veggies are nature’s treat and easy to
grab for a snack.
Fun to Eat!
Some crunch, some squirt, some you
peel … some you don’t, and some
grow right in your own backyard!
Taste Great!
Seasonal Eating
Eat what is
growing here
and now!
Seasonal Produce Guide for Tennessee
Spring
Asparagus
Broccoli
Cauliflower
Carrots
Collards
Kale
Lettuce
Spinach
Strawberries
Roasted Asparagus with Lemon Vinaigrette
2 bunches fresh asparagus spears
Olive oil
Salt and pepper
2 cooked egg yolks
Juice of 2 lemons, about 1/2 cup
1/4 cup honey
2 teaspoons fresh chopped thyme
1/4 teaspoon salt
1/4 teaspoon black pepper
1/2 cup extra virgin olive oil
Cut the bottom couple of inches off the asparagus spears and discard. Drizzle a little olive oil over the
spears of asparagus and toss to coat. Lay in a single layer on a baking sheet and sprinkle with salt and pepper.
Bake in a 400 degree oven for about 20 minutes or until the spears are tender and slightly brown. For the
vinaigrette, combine the egg yolk, lemon juice, honey, thyme, salt and pepper in the jar of a blender. Puree
until smooth. Slowly drizzle in the oil while the blender is on. Pour the vinaigrette over the roasted asparagus and serve. You can serve the asparagus hot out of the oven or at room temperature.
Special Strawberry Spinach Salad
5 cups torn fresh spinach
1/2 cup sliced celery
1 pint fresh strawberries, washed, hulled and halved
1/2 cup toasted slivered almonds
1/4 cup vegetable oil
2 tablespoons sugar
2 tablespoons cider vinegar
1 tablespoon finely chopped onion
1 teaspoon poppy seeds
1 teaspoon sesame seeds
1/4 teaspoon paprika
1/8 teaspoon Worcestershire sauce
In a large bowl, combine the spinach, strawberries and almonds. Place oil, sugar, vinegar, onion, poppy seeds,
sesame seeds, paprika and Worcestershire sauce in a blender; cover and process until combined. Pour over
salad and toss to coat. Serve immediately.
Szechuan Beef Stir Fry
1 pound beef flank steaks, cut into size matchstick pieces
2 tablespoons soy sauce
1 tablespoon sherry
Sauce:
2 tablespoons peanut oil
4 1/2 tablespoons soy sauce
1 tablespoon finely chopped ginger root
1 1/2 teaspoons sugar
1/2 teaspoon crushed red pepper
3 teaspoons rice vinegar
3 carrots, cut into matchstick size pieces
3 tablespoons sherry
2 stalks celery, cut into matchstick size pieces
1 1/2 teaspoons cornstarch
1/2 teaspoon sugar
1/2 teaspoon salt
In a bowl, combine all ingredients for sauce; set aside. In another bowl, combine beef, soy sauce and sherry.
In wok, heat oil to smoking point, add beef and cook until done. Remove beef. Add gingerroot and red pepper to pan, cooking for a minute. Add carrot, then celery, then sugar, salt and sauce. Cook for minute until
heated through and sauce is slightly thickened. Serve over Chinese white rice.
Summer
Beans / Limas
Bell Peppers
Blueberries
Cabbage
Cantaloupe
Cherries
Cucumbers
Eggplant
Nectarines
Okra
Onions
Peaches
Raspberries
Summer Squash
Sweet Corn
Tomatoes
Watermelons
Chicken Fajitas
1/4 cup soy sauce
1/4 cup red wine vinegar
2 tablespoons light corn syrup
1/2 teaspoon Tabasco sauce
1/4 teaspoon black pepper
1 teaspoon dried oregano
1 teaspoon dried thyme
2 tablespoons minced fresh cilantro
1 1/4 pounds chicken breasts, sliced thinly
1 green bell pepper, sliced thinly
1 yellow onion, sliced thinly
8 fajita size flour tortillas, warmed
Guacamole, optional
Pico de gallo, optional
Sour cream, optional
In a gallon size zip top bag combine soy sauce, vinegar, corn syrup, Tabasco sauce, pepper, oregano, thyme
and cilantro. Mix together. Add chicken, bell pepper and onion. Seal and turn to coat ingredients. Place in
a bowl or pan and marinate in the refrigerator for several hours or overnight. In a large frying pan, heat
about a tablespoon of vegetable oil. Drain marinade off of chicken and vegetables and add meat and veggies
to hot pan. Stir and cook just until chicken is done and veggies are softened. At table, fill tortilla with
chicken and veggies and top with guacamole, pico de gallo and/or sour cream as desired.
Green Beans with Feta Cheese
Fresh green beans
3 tablespoons olive oil
1 1/2 tablespoons red wine vinegar
1/2 tablespoon Dijon style mustard
1/4 teaspoon dried thyme
1/4 teaspoon dried oregano
1/2 clove garlic, finely minced
Salt and pepper to taste
Crumbled feta cheese
Trim beans and steam or microwave until crisp tender. In a small bowl whisk together olive oil, vinegar,
mustard, thyme, oregano, garlic, salt and pepper. Pour over drained green beans. Toss and top with feta
cheese.
Sautéed Carrots and Zucchini with Basil
1 tablespoon olive oil
2 smalls carrots, cut into matchsticks
2 smalls zucchini, cut into matchsticks
2 green onions, thinly sliced
1 clove garlic, minced
Dash black pepper
1 teaspoon lemon juice
2 teaspoons fresh chopped basil
In a medium sized skillet, heat the olive oil. Add the carrots and sauté, stirring frequently over medium high
heat. When the carrots start to soften a little, add the zucchini and green onions. Add 1-2 tablespoons of
water, if needed. When vegetables are almost done (crisp-tender), add garlic and sauté for a minute. Add
pepper, lemon juice and basil. Remove from heat and serve immediately.
Fall
Winter
Apples
Grapes
Irish Potatoes
Pears
Peas
Plums
Sweet Potatoes
Turnips
Winter Squash
Pear and Blue Cheese Salad
1 bag hearts of romaine lettuce
Bottled balsamic vinaigrette dressing
3 fresh pears, sliced
3/4 cup crumbled Blue cheese
3/4 cup sugared pecans
Wash and dry lettuce. Toss with dressing and place on 6 serving plates. Arrange slices of pear on top.
Sprinkle cheese and sugared pecans over the top.
Note: To sugar pecans, pour a medium thick layer of sugar in a small frying pan. Place over medium high
heat and watch until sugar melts. Add pecans and stir to coat. Turn out onto foil or other non-stick surface
and let cool. Break into pieces. You will need to watch closely so that the sugar doesn't burn but just melts.
Nuts should be at room temperature or warmer.
Cheesy Oven Fries
3 medium potatoes
1/2 cup grated parmesan cheese
3/4 teaspoon salt
3/4 teaspoon garlic powder
3/4 teaspoon paprika
Vegetable spray or 3 tablespoons butter
Wash potatoes and cut each into 8 wedges. Combine parmesan cheese, salt, garlic powder and paprika.
Spray potatoes with vegetable spray or dip in butter and arrange in a single layer in a lightly greased 15x10
inch pan. Sprinkle cheese mixture over potatoes. Bake at 375 degrees, uncovered for 40 minutes or until
potatoes are browned and tender.
Winter Fruit Salad
3-4 medium apples, cored and cubed
1 banana, cut into chunks
20 red seedless grapes, halved
20-ounce can pineapple chunks, drained
11-ounce can mandarin orange segments, drained
10-ounce jar maraschino cherries, drained and halved
12 dates, cut into thirds
1/4 cup raisins
1/4 cup chopped pecans
1 pint heavy cream
1/4 cup powdered sugar or to taste
1 teaspoon vanilla extract
Combine apple, banana, grapes, pineapple, oranges, cherries, dates, raisins and pecans in large bowl. In mixing bowl, whip cream until soft peaks form. Add powdered sugar and vanilla and continue whipping until stiff
peaks form. Fold whipped cream into fruit mixture. Chill and serve.
For more recipes and tips on Fruits and Vegetables and Seasonal Eating visit:
www.fruitsandveggiesmorematter.org