28-Day Vegetable and Fruit Challenge – Week #4 tips

28-Day Vegetable and Fruit Challenge

The Challenge is coming to a close!

Check out our list of tips and recipes for week 4 of the challenge.

Week 4

Day 21

Feature Veggie:  BOK CHOY

Bok choy, also known as Chinese chard, is part of the cabbage family and counts as one of your dark green vegetables! It is very popular in Asian dishes. Bok choy is high in vitamin C and is a source of calcium and folate. When you are choosing bok choy, look for clean, crisp stalks and fresh-looking leaves. Avoid any wilted and discoloured leaves.  Store bok choy unwashed in a plastic bag in the refrigerator for up to 3 days. Bok choy cooks quickly. Stir fry for a few minutes, add to soups or steam. Here is a recipe for Roasted Bok Choy. 

Day 22

28-Day Vegetable and Fruit Challenge:

Have you ever tried adding fruit to a salad or a main dish? This is a creative way to add some sweetness and fun to your meals.  Try this recipe for Hawaiian Chicken

Feature Veggie:  NAPA CABBAGE

Napa cabbage is another vegetable that is popular in Asian dishes. It is a source of iron, vitamin C and folate. Look for napa cabbage with firm heads with crinkly, pale green leaves and thick white ribs. Avoid wilted or brown leaves. Store napa cabbage tightly wrapped in paper or plastic and refrigerate for up to 4 days. Slice cabbage thinly for use in salads or it can also be used in stir fries or soups. Try a new vegetable like napa cabbage today!

Day 23

28-Day Vegetable and Fruit Challenge:

How many servings of vegetables and fruit do you need? Canada’s Food Guide has specific recommendations for all age groups and genders. Adults aged 19+ are recommended to have 7-10 servings a day. Teenagers aged 14-18 need 7-8 servings and children aged 2-13 need 4-6. Click on this link for a copy of Canada’s Food Guide to see how many servings you need.

Feature Fruit:  POMEGRANATE

If you have ever taken a look at this fruit and wondered, “How do I eat that?” this post is for you! Pomegranates are a good source of potassium, and a source of vitamin C, niacin and fibre. Choose large pomegranates that are heavy for their size. The skin should be shiny and without cracks and splits. Store pomegranates at room temperature for a few days or refrigerate for 2 to 3 months. Only the seeds of this fruit are eaten. Preparing a pomegranate can be messy – so be prepared!

To remove the seeds, here is a 3 step process from the California Pomegranate Marketing Board. Pomegranate seeds can be sprinkled over salads and can be put into muffin, pancake and waffle batter.

Day 24

28-Day Vegetable and Fruit Challenge:

Are you looking for something to do this weekend? You can still visit a local farm for U-Pick and pick your own produce until the fall. Bring the kids along and learn where our food comes from. This is a great way to buy local produce and be physically active!

Visit the Buy Local! Buy Fresh! Chatham-Kent map, to find local farms where you can pick your own.

Feature Veggie: BRUSSELS SPROUTS

This small little vegetable packs a whole lot of nutrition. Brussels sprouts contain a considerable amount of vitamin C. They are also a source of fibre, folate and potassium. 1 serving of vegetables is equal to 4 sprouts. Choose Brussels sprouts that are firm, compact and bright green. Store Brussels sprouts for up to 5 days in the refrigerator.

To cook Brussels sprouts, trim the stem and cut a cross in the bottom of the stem.

Brussels sprouts can be boiled for 8-10 minutes until tender-crisp. Be careful not to overcook them as they will become bitter in taste. To check if they are done, stick a fork in the bottom. They should feel like a baked potato. You can also try Roasted Brussels Sprouts! 

Day 25

Have you ever walked through a grocery store and wish you could have someone give you tips on how to shop healthy?  Join our grocery store tour on Tuesday, September 25th at the Real Canadian Superstore to learn about healthy eating, budgeting, label reading and much more.  Space is limited so call 519-352-7270 ext 2419 to register!

Feature Veggie: SPINACH           

Spinach is delicious in salads, soups, pasta, dips or by itself.  This versatile vegetable also offers some important nutrients such as folate, vitamin A, C, iron, potassium and calcium, plus it’s fat free!   Spinach can be eaten raw or cooked.  To prepare spinach, rinse and leave whole or tear into bite size pieces.  Try steaming spinach for a short time over high heat with a small amount of water.  Top with butter and sprinkle with nutmeg for an easy nutritious side dish.

Day 26

28-Day Vegetable and Fruit Challenge:

Extra veggies in the fridge?  Homemade soups and pasta sauces are a healthy and tasty way to use vegetables.  Make a big batch and freeze leftovers in small lunch containers.  Try one of our favourite soup recipes – Escarole and White Bean soup! Comment to let us know what you think!

Feature Veggie: RAPINI

Rapini or Broccoli Rabe is an excellent source of vitamin C, folic acid and beta-carotene. Count rapini as another dark green vegetable! Look for bright green leaves that are crisp. Avoid wilted, yellowing leaves. Rapini can be stored in the refrigerator for 3 to 4 days. To prepare rapini, just cut off the stems. Rapini can be stir fried, steamed or boiled.

Day 27

Feature Veggie: PARSNIPS

Parsnips may look like carrots, but they are not! Parsnips are usually a yellow to off-white colour. Parsnips are a source of fibre, vitamin C, potassium and folate. In the grocery store or market, look for parsnips that are firm, crisp and without cracks. Store them in the fridge for up to 10 days. To prepare parsnips, trim the tops and root ends. Scrub or peel the skins. You can leave parsnips whole, slice, dice or cut into sticks or shred. Try serving parsnips raw, or add them to stew and soups. They are also tasty roasted in the oven!

Day 28

Feature Veggie:  WINTER SQUASH

Fall is fast approaching which means there is plenty of winter squash available! Winter squash is available from August through to March. There are many varieties of winter squash and they range in colour from yellow to bright orange, so they count as your orange vegetable for the day. Some varieties that are available in Canada are acorn squash, buttercup squash, butternut squash, pumpkin and spaghetti squash. Winter squash is an excellent source of beta-carotene, good source of vitamin C, potassium, fibre and folate. Pick squash that is heavy for its size with a hard rind. Squashes can be kept in a cool, dry and ventilated place for up to 2 months or at room temperature for 1 week. Cut squash in half and remove seeds and stringy fibre. Squash can be difficult to cut through, so you will need a good knife. Winter squash can be baked, boiled, roasted, steamed or sautéed. Try this neat idea: use baked spaghetti squash as your pasta noodles. Baked spaghetti squash has stringy flesh that looks like noodles. Top this with tomato sauce, veggies and some basil for a tasty meal.