CHAPTER 9
Mom Was Right: Eat Your Fruits and Veggies

Give your smoothie an instant protein boost by adding a tablespoon of peanut butter to the smoothie mixture. Let’s be honest: Peanut butter tastes great in pretty much everything! You can also add protein powder to the smoothie to really pack a punch.

Blackberry Apple Smoothie

When berries are not in season, frozen berries will work just as well. Frozen berries can also add a nice texture to a berry smoothie. Test the texture as you blend to get the perfect fruity, crunchy blend.

Vegetarian, Low-fat, High-fiber, Gluten-free

INGREDIENTS | SERVES 1

1 cup blackberries

1 apple, sliced

1 cup nonfat yogurt

½ cup skim milk

Combine all ingredients in a blender until smooth. Pour into a tall glass.

Sinless Strawberry Smoothie

This smoothie is thick and creamy, but won’t thicken the thighs!

Vegetarian, Low-fat

INGREDIENTS | SERVES 1

½ cup fat-free vanilla ice cream

1 cup fresh strawberries

½ cup nonfat yogurt

½ cup skim milk

Combine all ingredients in a blender until smooth. Pour into a tall glass.

Strawberries and Cream

You probably see lots of items in the grocery store with the flavor of strawberries and cream, from popsicles to ice cream to hard candies. That’s because it’s one of the oldest and best combos in the cookbook! Don’t fight what works. Enjoy this smoothie in good health.

Apple with Yogurt and Cinnamon

You can use any other kind of apples, but Granny Smith apples have a tart taste that goes well with the yogurt. Use vanilla-flavored nonfat yogurt for an additional full-tasting treat.

Vegetarian, Gluten-free, Low-calorie, Low-fat

ingredients | SERVES 1

1 apple

½ cup plain nonfat yogurt

2 teaspoons Splenda

½ teaspoon cinnamon

1. Wash, peel, and cut up apple in small pieces.

2. Mix the yogurt, Splenda, and cinnamon in a small bowl. Mix in apple slices.

3. Chill for 20 minutes and serve.

Homemade Fruit Popsicles

If you do not have an ice crusher, place the ice in a plastic bag and smash it with a hammer or other hard object to crush it before adding it to a blender. The ice is important for bulking up the mixture.

Vegan, Gluten-free, Low-calorie, Low-fat, Lactose-free

INGREDIENTS | SERVES 6

1 (12-ounce) bag frozen strawberries

3 cups 100% fruit strawberry juice

1 cup crushed ice

Popsicle Tools

If you don’t have a popsicle mold, don’t fret. Just use paper cups! Allow the popsicles to freeze about 1 hour, then insert popsicle sticks just as you would in the original recipe. If you don’t have popsicle sticks, try plastic spoons. Anything that stays in the center of the popsicle and makes a decent handle will work.

1. Place fruit, juice, and ice in a blender, in that order. Blend on high.

2. Pour mixture into popsicle molds.

3. Freeze for 1 hour. Remove popsicles from the freezer and insert a popsicle stick into the center of each treat. Return to the freezer and let solidify for another 7 to 9 hours before eating.

Pineapple Chunks in Cream Cheese

You can use fresh strawberries instead of pineapple chunks for a sweeter, less tangy treat.

Vegetarian, Low-calorie, Low-fat, Gluten-free

INGREDIENTS | SERVES 4

1 cup canned pineapple chunks in water, drained

½ cup fat-free cream cheese, softened

⅓ cup finely chopped mint

Fat-Free Cream Cheese

If you’re used to full-fat cream cheese, the low-fat or fat-free variety will probably take some getting used to. However, once you’ve grown accustomed to the lighter flavor, you’ll really enjoy the classic creamy texture without all the fat!

1. Dry pineapple chunks lightly with paper towel.

2. Carefully spread cream cheese over each pineapple chunk.

3. Roll each chunk in the chopped mint.

4. Refrigerate for 20 minutes and serve.

Fruity Coleslaw

Coleslaw is usually made with cabbage and root vegetables like carrots and broccoli. This fruity version is a fun alternative that’s super easy to make.

Vegetarian, Low-fat, Low-calorie

INGREDIENTS | SERVES 6

2 cups shredded green cabbage

2 cups shredded red cabbage

3 pears, diced

1 Granny Smith apple, diced

3 tablespoons lemon juice

½ cup dried currants

1 cup vanilla low-fat yogurt

1 teaspoon grated lemon zest

2 tablespoons honey

⅛ teaspoon salt

1. Place cabbages in large bowl. Toss pears and apple with lemon juice and add to cabbage mixture along with currants.

2. In a small bowl, combine yogurt, lemon zest, honey, and salt and mix well. Pour over cabbage mixture, toss to coat, and cover. Refrigerate for 1 to 2 hours before serving to blend flavors.

Avocado Citrus Salad

This unusual salad features a tangy combination of textures, colors, and flavors that will make it one of your new favorites.

Vegetarian, Low-calorie

INGREDIENTS | SERVES 6

3 (6”) corn tortillas

1 tablespoon chili powder

¼ teaspoon fine salt

4 oranges

4 grapefruits

3 tablespoons honey

2 tablespoons raspberry vinegar

2 tablespoons extra-virgin olive oil

1 avocado, peeled and diced

6 mint sprigs

Making Salad ahead of Time

Most fruit and vegetable salads can be made ahead of time. Omit any vegetables that may wilt and fruits that will turn brown. Add them just before serving time. Do not make salads using lettuce or spinach ahead of time because the dressing will wilt the greens.

1. Preheat oven to 275°F. Slice tortillas into very thin strips, about W” wide and arrange in single layer on cookie sheet. Bake until golden brown, about 15 minutes, turning with spatula halfway through cooking time. Toss with chili powder and salt while still warm. Remove to cool on wire rack.

2. Grate 2 teaspoons orange zest and set aside. Remove peel from oranges and grapefruits, and cut fruit into wedges between the sections. Squeeze the membrane to retrieve 3 tablespoons juice; reserve. Place fruit in serving bowl.

3. In a small bowl, combine reserved juice, honey, raspberry vinegar, olive oil, and orange zest and whisk to blend. Drizzle over fruit.

4. Top with avocado, tortilla strips, and mint and serve immediately.

Peach Spinach Salad

This fresh, colorful, and tender salad is full of sweet and tangy flavor. It’s perfect for a side salad with an entrée or all by itself on a warm day.

Vegetarian, Low-calorie, Low-fat

INGREDIENTS | SERVES 6

3 cups baby spinach

1 cup peeled, sliced cucumber

1 peach, peeled and sliced

2 plums, pitted and sliced

¼ cup sliced green onion

⅔ cup low-fat lemon yogurt

2 tablespoons sugar

¼ teaspoon dried dill weed

Give Baby Spinach a Try

If you think you don’t like spinach, try fresh baby spinach. It’s tender and nutty, with a sweet aftertaste. To prepare, rinse in cold water. You may want to pull off the stems, but they are usually tender enough to eat. Arrange spinach in a kitchen towel, roll up, and refrigerate for 1 to 2 hours. Then use in salads and recipes.

1. In serving bowl, combine spinach, cucumber, peaches, plums, and green onion and toss to coat.

2. In a small bowl, combine yogurt, sugar, and dill weed; stir to combine. Let stand for 10 minutes, then drizzle over salad; toss to coat and serve immediately.

Simple Sweet and Fruity Salad

Always rinse fresh produce under cool water. This will help remove things you don’t want to eat such as pesticides, fertilizers, and bacteria.

Vegan, Low-calorie, Low-fat, High-fiber, Gluten-free, Lactose-free

INGREDIENTS | SERVES 1

2 cups shredded romaine lettuce

4 cherry tomatoes

½ cup Gala apple, sliced

2 tablespoons golden raisins

2 tablespoons mandarin oranges

Combine all ingredients in a bowl and enjoy!

Cucumber Cilantro Salad

Cooling cucumbers and cold creamy yogurt are coupled with a dash of cayenne pepper for a salad that keeps you guessing.

Vegan, Low-calorie, Low-fat

INGREDIENTS | SERVES 2–3

4 cucumbers, diced

2 tomatoes, chopped

½ red onion, diced small

1 cup soy yogurt, plain or lemon flavored

1 tablespoon lemon juice

2 tablespoons chopped fresh cilantro Salt and pepper to taste

¼ teaspoon cayenne (optional)

1. Toss together all ingredients, stirring well to combine.

2. Chill for at least 2 hours before serving, to allow flavors to marinate. Toss again just before serving.

Broccoli Salad

This tantalizing salad makes a healthy, hearty side and helps spice up your entrée.

Vegetarian, Low-calorie, Low-fat

INGREDIENTS | SERVES 6

5 cups fresh broccoli florets

⅓ cup raisins

¼ cup sunflower seeds

¼ cup red onion, chopped

1 cup frozen peas, thawed

1 cup fat-free mayonnaise

2 tablespoons vinegar

½ cup Splenda

Broccoli Is Your Friend

Broccoli is one of those great veggies. It’s crunchy when raw, soft and tasty when cooked, and it has a great texture. To top it all off, it’s absolutely packed with vitamins. Broccoli is high in vitamins C, K, and A, as well as dietary fiber.

1. In a large bowl, combine first five ingredients and toss.

2. In a separate bowl, combine mayonnaise, vinegar, and Splenda.

3. Pour dressing over broccoli mixture and toss to mix.

4. Chill for at least 2 hours before serving.

Tangerine and Mint Salad

Fennel and mint are a wonderful combination, but the sweet tangerines will carry the salad if you can’t find fennel.

Vegan, Lactose-free, High-fiber

INGREDIENTS | SERVES 2

1 head green lettuce, chopped

2 tablespoons chopped fresh mint

2 tangerines, clementines, or satsuma oranges, sectioned

⅓ cup chopped walnuts

1 bulb fennel, sliced thin (optional)

2 tablespoons olive oil Salt and pepper to taste

Get to Know Fresh Mint

If you haven’t yet become acquainted with fresh mint, now’s the time. It comes in multiple varieties (spearmint, peppermint, even chocolate mint!), and it has dozens of great uses. Fresh mint tastes great in salads, meat dishes, and desserts, and of course, it’s wonderful all by itself in hot or iced tea.

1. Gently toss together the lettuce, mint, tangerines, walnuts, and sliced fennel.

2. Drizzle with olive oil, salt, and pepper.

Carrot and Date Salad

If you’re used to carrot and raisin salads with pineapples that are drowning in mayonnaise, this lighter version with tahini, dates, and mandarin oranges will be a welcome change.

Vegan, High-fiber, Lactose-free

INGREDIENTS | SERVES 4–6

⅓ cup tahini

1 tablespoon olive oil

2 tablespoons agave nectar (or 2 teaspoons sugar)

2 tablespoons lemon juice

¼ teaspoon salt

4 large carrots, grated

½ cup chopped dates

3 satsuma or mandarin oranges, sectioned

⅓ cup coconut flakes (optional)

1. In a small bowl, whisk together the tahini, olive oil, agave nectar, lemon juice, and salt.

2. Place grated carrots in a large bowl and toss well with tahini mixture. Add dates, oranges, and coconut flakes and combine well.

3. Allow to sit for at least 1 hour before serving, to soften carrots and raisins. Toss again before serving.

Edamame Salad

If you can’t find shelled edamame, try this recipe with lima beans instead.

Vegan, High-fiber, Lactose-free

INGREDIENTS | SERVES 4

2 cups frozen shelled edamame, thawed and drained

1 red or yellow bell pepper, diced

¾ cup corn kernels

3 tablespoons chopped fresh cilantro (optional)

3 tablespoons olive oil

2 tablespoons red wine vinegar

1 teaspoon soy sauce

1 teaspoon chili powder

2 teaspoons lemon or lime juice

Salt and pepper to taste

Eda-what?

You’re probably familiar with the lightly steamed and salted edamame served as an appetizer at Japanese restaurants, but many grocers sell shelled edamame in the frozen foods section. Edamame, or baby green soybeans, are a great source of unprocessed soy protein.

1. Combine edamame, bell pepper, corn, and cilantro in a large bowl.

2. Whisk together the olive oil, vinegar, soy sauce, chili powder, and lemon or lime juice and combine with the edamame. Add salt and pepper to taste.

3. Chill for at least 1 hour before serving.

Sweet Red Salad with Strawberries and Beets

Colorful and nutritious, this vibrant red salad can be made with roasted or canned beets, or even raw grated beets, if you prefer.

Vegan, Lactose-free, High-fiber

INGREDIENTS | SERVES 4

3–4 small beets, chopped

Spinach or other green lettuce

1 cup sliced strawberries

½ cup chopped pecans

¼ cup olive oil

2 tablespoons red wine vinegar

2 tablespoons agave nectar

2 tablespoons orange juice Salt and pepper to taste

1. Boil beets until soft, about 20 minutes. Allow to cool completely.

2. In a large bowl, combine spinach, strawberries, pecans, and cooled beets.

3. In a separate small bowl, whisk together the olive oil, vinegar, agave nectar, and orange juice, and pour over salad, tossing well to coat.

4. Season generously with salt and pepper, to taste.

Vegetable Chowder

This is what you make when it’s cold outside and you don’t want to run to the store. It’s easy, filling, and delicious.

Vegetarian, Low-calorie

INGREDIENTS | SERVES 8

3 tablespoons margarine

1 onion, chopped

1 cup chopped celery

2 cups sliced carrots

½ cup water

3 cups low-sodium chicken or vegetable broth

3 potatoes, peeled and diced

3 cups skim milk

¼ cup flour

Chowder for Everyone

Who says chowder has to have clams in it? Chowder is basically just a cream- or milk-based soup that you can enjoy a thousand different ways. Corn chowder is a popular variation, as is seafood chowder. This veggie-packed recipe is a favorite of vegetarians and meat-eaters alike!

1. Melt margarine in a large, deep skillet over medium heat. Add the vegetables until tender, tossing occasionally. Add the water, broth, and potatoes; boil for 15 minutes or until potatoes are tender.

2. Add the milk, stirring to combine, and turn heat down to medium high. Add the flour to thicken. If you need to thicken further, add more flour. Serve hot.

Heirloom Tomato Sandwich

Select a rustic-peasanty round loaf, such as a sourdough, and cut thick slices from the center for a full-sized sandwich. To kick this up a notch, use fresh mozzarella, which you should find in a specialty cheese shop or in the imported cheeses section of well-stocked supermarkets.

Vegetarian, High-fiber

ingredients | SERVES 1

1 teaspoon extra-virgin olive oil, or more as desired

2 thick slices bread, preferably sourdough

1 teaspoon minced garlic

2 teaspoons mayonnaise, or more as desired

Fresh basil leaves

1 large heirloom tomato, thinly sliced

2 thin slices fresh mozzarella cheese

Salt and freshly ground black pepper to taste

1. Drizzle the olive oil on

1 slice of bread.

2. Mix together the garlic and mayonnaise and spread the mixture on the other slice.

3. Cover this slice with basil leaves. Top the leaves with the tomato and the mozzarella slices, layering the slices if necessary. Sprinkle the slices with salt and pepper and close the sandwich.

Veggie-Stuffed Peppers

When you place the peppers on the baking pan, add a little water to the pan so that the peppers don’t burn.

Vegetarian, High-fiber, Gluten-free

INGREDIENTS | SERVES 4

4 green bell peppers

6 cups water

1 (15-ounce) can pinto beans, rinsed and drained

2 cups whole kernel corn

¾ cup low-fat shredded cheddar cheese

½ tablespoon vegetable oil

1 clove garlic, crushed

½ onion, chopped

1 teaspoon black pepper

No Meat?

Stuffed peppers is another meal that is traditionally made with meat but doesn’t have to be. In fact, there are lots of varieties, some including rice, others including bread, and so on. If you’re vegetarian or simply looking for a lighter meal, try this meatless version. You’ll find it’s just as satisfying as any other variation.

1. Preheat oven to 375°F.

2. Cut off the tops of the green peppers. Remove the seeds.

3. Boil 6 cups of water; add peppers and cook for 5 minutes. Remove peppers, place upside down on a paper towel to drain.

4. Mix all remaining ingredients in a medium bowl. Divide ingredients evenly among peppers and stuff them. Place peppers on a baking dish, filled side up; bake about 20 minutes. Serve hot.

Veggie-Stuffed Zucchini

Stuff the zucchini with any vegetables you like. The vegetables in this recipe can easily be substituted with your favorites.

Vegan, High-fiber, Low-calorie

ingredients | SERVES 4

4 medium zucchini

1 teaspoon salt

2 teaspoons vegan margarine

2 teaspoons vegetable oil

1 onion, chopped

1 clove garlic, crushed

½ cup chickpeas

2 tablespoons flour

1 teaspoon ground coriander

1 potato, peeled, cooked, and diced

1 cup green peas

2 tablespoons chopped cilantro

1. Preheat oven to 375°F.

2. Cut each zucchini in half lengthwise and scoop out the pulp. Place each half with the open side up on a shallow roasting pan and sprinkle with salt.

3. Heat margarine and oil in a skillet over medium heat. Add onion and garlic; sauté for 4 minutes, then stir in chickpeas, flour, coriander, potato, peas, and cilantro.

4. Spoon ¼ of potato mixture into each zucchini half and cover with foil.

5. Bake for 15 minutes or until zucchini is tender.

Fresh Fruit Pizza Bites

Fresh fruit is the best fiber-rich diet dessert to have every day, and this pizza dresses it up for a party.

Vegetarian

INGREDIENTS | SERVES 6

1 pound sugar cookie dough

1 (8-ounce) package cream cheese, softened

½ cup powdered sugar

6 sliced strawberries

½ mango, cut in slices

1 sliced banana

¼ cup blueberries

¼ cup apple jelly

Mix It Up

You can use other fruits as they come into season, including nectarines, peaches, pears, and melons. Toss a few roasted nuts on top for an extra crunch and more fiber.

1. Preheat oven to 350°F. Press the sugar cookie dough out onto a 12” pizza pan.

2. Bake the cookie dough for 20 minutes, then let cool on a rack.

3. Whip the cream cheese. Add the powdered sugar and mix well.

4. Spread the cookie dough with the cream cheese mixture.

5. Arrange the fruit on top of the cream cheese, glaze the fruit with warm apple jelly, and chill for 10 minutes. Cut into wedges to serve.

CHAPTER 9Mom Was Right: Eat Your Fruits and Veggies

Banana Berry Smoothie

Blackberry Apple Smoothie

Sinless Strawberry Smoothie

Apple with Yogurt and Cinnamon

Homemade Fruit Popsicles

Pineapple Chunks in Cream Cheese

Fruity Coleslaw

Avocado Citrus Salad

Peach Spinach Salad

Simple Sweet and Fruity Salad

Cucumber Cilantro Salad

Broccoli Salad

Tangerine and Mint Salad

Carrot and Date Salad

Edamame Salad

Sweet Red Salad with Strawberries and Beets

Vegetable Chowder

Heirloom Tomato Sandwich

Veggie-Stuffed Peppers

Veggie-Stuffed Zucchini

Fresh Fruit Pizza Bites

CHAPTER 9
Mom Was Right: Eat Your Fruits and Veggies