Check out our list of tips and recipes for week 2 of the challenge. Learn more about how to pick, store and prepare different vegetables and fruit.  

 Week 2

 Day 7

Feature Fruit: BLACKBERRIES

Blackberries are not only delicious but they are very good for you. Blackberries are high in fibre, vitamin C and antioxidants. 1 serving of fruit is equal to ½ cup of blackberries. Choose blackberries that are bright and plump. When storing blackberries, do not wash them. They can be refrigerated for up to 2 days. Blackberries can also be frozen in an airtight container for up to 1 year. When you are ready to use them, gently rinse and dry. Blackberries are great additions to yogurt, cereal and on their own. http://www.eatingwell.com/recipes/chicken_nuggets_blackberry_mustard.html

 Day 8

Canada’s Food Guide recommends that we have at least one dark green and one orange vegetable a day. Dark green vegetables are high in the B vitamin folate. Folate helps to make red blood cells. Orange vegetables are high in vitamin A.  Vitamin A helps to maintain normal vision and healthy skin, eyes and immune system. Both of these vitamins are important to eat everyday.

Try the following dark green vegetables: broccoli, spinach, kale, romaine lettuce and asparagus. Orange vegetables include carrots, sweet potatoes and winter squash.

 Feature Veggie: SWEET POTATOES

Sweet potatoes have a rich orange colour that is packed with vitamins and minerals. Sweet potatoes are high in vitamin A and an excellent source of vitamin C. They are also high in fibre, especially if you eat the skin. 1 serving of vegetables is equal to ½ cup of cooked sweet potato. Buy sweet potatoes that are small to medium in size and that are firm. Avoid ones that are cracked, bruised or have soft spots. Store sweet potatoes at room temperature for up to 1 week.  Scrub your sweet potato and either leave the skin on or peel it off. Sweet potatoes can be baked, steamed or grilled. Try this recipe for Baked Sweet Potato Fries, a tasty and healthy alternative to regular French fries. 

Day 9

Cut your vegetables and fruit at home. Buying pre-cut produce can cost much more than whole vegetables and fruit. Try doing this as soon as you get home from the grocery store so you have veggies and fruit on hand. Keep them in the fridge and at eye level to make for easy snacking for children and adults. If they are ready to eat, then you and your family are more likely to eat them!

 Feature Veggie:  RADISHES

Radishes are usually eaten raw grated or slices in salads, or used as a garnish.  They are a source of vitamin C and folate and should be crisp and firm when purchased.  If the tops are attached, they should be bright green and not wilted.  Once home, do not wash but remove the tops and put in a plastic bag and refrigerate for up to 1 week.  When preparing them, trim the stem and root ends and dip into ice water for 1 hour to crisp. Try adding them to salads raw or for something different, try cooking thinly sliced radishes in butter until just tender.

 Day 10

“An apple a day will keep the doctor away”.  We have all heard this saying and it is true, fruits and vegetables have lots of health benefits.  They are full of essential vitamins and minerals, fibre and other substances that are important for our health.   Most are also low in fat and calories and eating a diet rich in vegetables and fruit may reduce your risk of cancer and other chronic diseases.

 Feature Fruit:  PLUM

Plums are a delicious source of Vitamin C and are fat free and are simple to prepare, just wash and eat!  In the store or market, look for smooth plums that are free from cracks, soft or brown spots.  At home, do not wash but refrigerate ripe fruit for up to 5 days.  To ripen hard plums, put in a paper bag.  Loosely close the bag and keep it at room temperature.  Ripe fruit is slightly soft.  For a tasty dessert, cut plums into quarters and remove pits.  Sauté plums and brown sugar in a little butter until soft.  Serve over ice cream and enjoy!

 Day 11

What does one serving of fruit and vegetable actually mean?  A serving is ½ cup of most fruits and vegetables or the size of a tennis ball.  Leafy greens such as spinach, kale or lettuce are 1 cup or the size of what would fit in your fist.  A serving of juice is also ½ cup or 125 mL and a serving of dried fruit like raisins is ¼ cup.  Aim for 8 servings of fruits and veggies a day for most adults!

 Feature Veggie: TOMATO

Tomatoes are a summer pleasure – there is nothing better then a sun ripened tomato right off the vine!  Look for ones that are smooth and firm, they should be red and coloured evenly without blemishes.  Tomatoes should be stored at room temperature uncovered, out of direct sunlight for up to a week.  To ripen, place in a paper bag at room temperature.  Tomatoes can be eaten raw or cooked.  Try this Tuscan Lentil salad recipe for a new way to eat sundried tomatoes!  

 Day 12

Buy fruits and veggies in season at farmers markets or at your local grocery store.  There are lots of new markets in Chatham-Kent this year including 2 in Chatham – 4^th street market the fourth Wednesday of the month and the Downtown Chatham Centre every Saturday, 2 in Wallaceburg – Oaks Inn has one every Saturday and the Wallaceburg Kinsmen Centre has one the third Saturday of the month and finally the Ridgetown Farmers Market offers fresh produce every Saturday morning!  Check out www.ckphu.com for details on their locations.

 Feature Veggie:  GREEN/YELLOW BEANS

A summer staple – green and yellow beans should be bright, crisp that are approx the same size.  Avoid mature beans with swollen pods, or beans with dark patches.  Store unwashed in the fridge in a plastic bag or container for up to 5 days.  When ready to use, rinse, break off the ends and leave whole or cut into pieces.  Beans are a source of Vitamin C and iron and are wonderful in a bean salad.  Bean salad recipe – cook beans for a few minutes in boiling water, then remove and run under cold water for a few minutes to stop the cooking process and keep the bight colours.  Mix with a variety of beans such as kidney beans, chick peas or roman beans and Italian dressing to make a colourful bean salad!

 Day 13

Feature Veggie: AVOCADO

Avocadoes are a very high source of potassium, a source of folate, vitamin A, C and iron.  They are high in a healthy type of fat, and are higher in calories then many other vegetables.  A serving is ½ of an avocado.  Look for dark, soft avocadoes and avoid ones with dark sunken spots.  Ripe avocadoes can be stored in the fridge for 5 days and unripe should be left on the counter at room temperature.  To prepare, rinse, remove the pit by cutting lengthwise around the seed.  Gently twist to separate halves and peel off the skin.  Avocadoes should be served raw as they have a bitter taste when cooked.  Try an avocado sandwich – add avocado slices or mashed ripe avocado to your sandwich, pile high with veggies and enjoy!  Avocado can also be used as a replacement for mayo when mashed and mixed with tuna!

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