Fitting In Fruits and Veggies Daily

Remember those days where your mom (or dad) always told you to finish your peas and broccoli? Oh the face you made as you were tortured and tried swallowing it whole so you didn't have to taste it! Or, if you were smart and lucky enough to have a dog, you slid the food under the table to feed good ol' Fido. Yes, a (wo)man's best friend for life!

Back then we thought it was a form of torture, stopping us from playing outside or actually enjoying life. Mom and dad had a point though. Those fruits and veggies actually do a body good. In the hustle and bustle of our life, we often choose to eat fast food that, unfortunately, do not supply our body with the healthy nutrients that fruits and vegetables provide. And even when we do have time to eat at home, we forget to include that side dish of fruits or veggies. Here are some recipes that will include a couple servings of fruits and veggies into your daily diet.

If you like to eat muffins, bagels or donuts in the morning, opt for the Banana Crumb Muffin. This muffin only takes 15 minutes to prepare, 20 minutes to bake, and provides 10 muffins in a single recipe. The nutrition for the Banana Crumb Muffin include: 263 calories, 40mg Cholesterol, 1.5g Fiber, 352mg Sodium, 46g Carbohydrates, 8.1g Fat, and 3.2g Protein.

Ingredients

1 1/2 cup all-purpose flour
1 teaspoon baking soda
1 teaspoon baking powder
1/2 teaspoon salt
3 bananas, mashed
3/4 cup white sugar
1 egg, lightly beaten
1/3 cup butter, melted
1/3 cup packed brown sugar
2 tablespoons all-purpose flour
1/8 teaspoon ground cinnamon
1 tablespoon butter

Preparation

1. Preheat oven to 375 degrees F (190 degrees C). Lightly grease 10 muffin cups, or line with muffin papers.
2. In a large bowl, mix together 1 1/2 cups flour, baking soda, baking powder and salt. In another bowl, beat together bananas, sugar, egg and melted butter. Stir the banana mixture into the flour mixture just until moistened. Spoon batter into prepared muffin cups.
3. In a small bowl, mix together brown sugar, 2 tablespoons flour and cinnamon. Cut in 1 tablespoon butter until mixture resembles coarse cornmeal. Sprinkle topping over muffins.
4. Bake in preheated oven for 18 to 20 minutes, until a toothpick inserted into center of a muffin comes out clean.

Who says you can't have delicious and healthy? The Country Apple Dumplings recipe is just for you. This will take about 20 minutes to prepare, 45 minutes to bake and makes 16 dumplings. The nutritional value includes: 333 calories, 31mg of Cholesterol, 0.6g of Fiber, 350mg Sodium, 38.5g Carbohydrates, 19g Fat, and 2.7g Protein. To make this more waist friendly, opt to reduce the butter to 3/4 stick, 1/2 cup of Splenda, and use Diet Mountain Dew. Serve with light vanilla ice cream.

Ingredients

2 large Granny Smith apples, peeled and cored
2 (10 ounce) cans refrigerated crescent roll dough
1 cup butter (or 3/4 stick melted butter)
1 1/2 cups white sugar (or 1/2 cup Splenda)
1 teaspoon ground cinnamon
1 (12 fluid ounce) can or bottle Mountain Dew (or Diet Mountain Dew)

Preparation

1. Preheat the oven to 350 degrees F (175 degrees C). Grease a 9x13 inch baking dish.
2. Cut each apple into 8 wedges and set aside. Separate the crescent roll dough into triangles. Roll each apple wedge in crescent roll dough starting at the smallest end. Pinch to seal and place in the baking dish.
3. Melt butter in a small saucepan and stir in the sugar and cinnamon. Pour over the apple dumplings. Pour Mountain Dew™ over the dumplings.
4. Bake for 35 to 45 minutes in the preheated oven, or until golden brown.

If you're a lover of soup or looking for a way to veggie up your soups, the Italian Sausage Soup is perfetto for you. This recipe takes 10 minutes to prepare, 40 minutes to cook, and provides 6 servings. The nutritional value for this buono recipe is 385 Calories, 58mg Cholesterol, 5.7g Fiber, 1259g Sodium, 22.5g Carbohydrates, 24.4g Fat, 18.8g Protein. The sausage can be removed to opt for a healthier choice.

Ingredients

1 pound Italian sausage
1 clove garlic, minced
2 (14 ounce) cans beef broth
1 (14.5 ounce) can Italian-style stewed tomatoes
1 cup sliced carrots
1 (14.5 ounce) can great Northern beans, undrained
2 small zucchini, cubed
2 cups spinach - packed, rinsed and torn
1/4 teaspoon ground black pepper
1/4 teaspoon salt

Preparation

1. In a stockpot or Dutch oven, brown sausage with garlic. Stir in broth, tomatoes and carrots, and season with salt and pepper. Reduce heat, cover, and simmer 15 minutes.
2. Stir in beans with liquid and zucchini. Cover, and simmer another 15 minutes, or until zucchini is tender.
3. Remove from heat, and add spinach. Replace lid allowing the heat from the soup to cook the spinach leaves. Soup is ready to serve after 5 minutes.

Delectable Daily Dinners For Delightful Dimensions

And now onto the last meal of the day! Have you tried any of the recipes yet? Give some feedback by commenting below and let other readers know which is a must try from our recipes.

Day 1: Oven Baked Chicken Teriyaki

Note: This is the perfect meal to create during the week when you are short on time and just need to throw dinner in the oven. And it's delicious and healthy to boot!
Servings: 4
Ready In: 50 minutes

Nutrition: 315kcal; Cholesterol: 67mg; Fiber: 0.7g; Sodium: 2185mg; Carbohydrates: 39.9g; Fat: 2.9g; Protein: 28.1g

Ingredients

• 2 tablespoons cornstarch
• 2 tablespoons water
• 1 cup low-sodium soy sauce
• 1/2 cup white sugar
• 1/4 cup mirin (Japanese sweet wine)
• 4 teaspoons grated fresh ginger
• 3 cloves garlic, minced
• 1/4 teaspoon red pepper flakes
• 4 skinless, boneless chicken breast halves

Preparation

1. Preheat oven to 400 degrees F (200 degrees C).
2. Whisk cornstarch and water together in a small bowl until dissolved. Combine soy sauce, sugar, mirin, ginger, garlic, and red pepper flakes together in a saucepan over medium heat until the mixture starts to simmer. Slowly whisk in cornstarch mixture. Bring to a boil; reduce heat to medium-low, and simmer until thickened, stirring often, about 10 minutes.
3. Pat chicken dry with paper towels; arrange in a baking dish. Pour sauce over chicken breasts, coating all sides.
4. Bake chicken breasts in the preheated oven until no longer pink in the center and the juices run clear, 25 to 30 minutes. An instant-read thermometer inserted into the center should read at least 165 degrees F (75 degrees C).

Day 2: Fish Tacos Ultimo

Servings: 16
Ready In: 1 Hour

Nutrition: 336 kcal; Cholesterol: 55mg; Fiber: 6g; Sodium: 847mg; Carbohydrates: 29.2g; Fat: 11g; Protein: 31.5g

Ingredients

• 2 pounds tilapia filets
• 2 tablespoons lime juice
• 2 teaspoons salt
• 1 teaspoon ground black pepper
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• cooking spray
• 1/2 cup plain fat-free yogurt
• 1 tablespoons lime juice
• 1 1/2 tablespoons chopped fresh cilantro
• 1 1/2 teaspoons canned chipotle peppers in adobo sauce
• 16 (5 inch) corn tortillas
• 2 cups shredded cabbage
• 1 cup shredded Monterey Jack cheese
• 1 tomato, chopped
• 1 avocado - peeled, pitted and sliced
• 1/2 cup salsa
• 2 green onions, chopped

Preparation

1. Rub tilapia fillets with 2 tablespoons lime juice and season with salt, black pepper, garlic powder, and paprika. Spray both sides of each fillet with cooking spray.
2. Preheat grill for medium heat and lightly oil the grate.
3. Combine yogurt, 2 tablespoons lime juice, cilantro, and chipotle pepper in a blender; pulse until sauce is well blended. Set aside.
4. Grill tilapia on preheated grill until fish is easily flaked with a fork, about 5 minutes on each side.
5. Heat each corn tortilla in a skillet over medium-low heat until warm, about 1 minute. Divide grilled fish evenly over corn tortillas and serve with cilantro-lime sauce, cabbage, Monterey Jack cheese, tomato, avocado, salsa, and green onions.

Day 3:  Vegetable Lo Mein Delight

Note: This is a great vegetarian dinner to have, packed with veggies! Feel free to add chicken or shrimp if you want!
Servings: 4
Ready In: 30 minutes

Nutrition: 397kcal, Cholesterol: 0mg; Fiber: 8g; Sodium: 1115mg; Carbohydrates: 61.6g; Fat: 12.6g; Protein: 14.6g

Ingredients

• 8 ounces angel hair pasta
• 3/4 cup chicken broth
• 1/4 cup soy sauce
• 1 tablespoon cornstarch
• 2 tablespoons canola oil
• 1 3/4 cups chopped celery
• 1 3/4 cups sliced fresh mushrooms
• 1 3/4 cups sliced red bell peppers
• 1/2 cup sliced onions
• 2 cups bean sprouts
• 2 cups snow peas
• 1 cup show mein noodles

Preparation

1. Bring a pot of lightly salted water to a boil. Add angel hair pasta and cook for 3 to 5 minutes or until al dente; drain.
2. In a small bowl, whisk together the chicken broth, soy sauce, and cornstarch.
3. Heat the oil in a wok over medium-high heat. Stir in the celery, mushrooms, peppers, and onion, and cook about 3 minutes. Add the broth mixture, bean sprouts, and snow peas. Continue to cook and stir about 5 minutes, until vegetables are tender but crisp.
4. In a large bowl, toss together the cooked pasta and the vegetable mixture. Top with chow mein noodles to serve.

Day 4: Beef Tips and Noodles

Note: All ingredients (besides noodles) can be thrown in the crock pot in the morning and left to simmer all day till evening. You will be sure to get some tender meat!
Servings: 8
Ready In: 1 hour 15 minutes

Nutrition: 314kcal; Cholesterol: 65mg; Fiber: 2.3g; Sodium: 672mg; Carbohydrates: 41.1g; Fat: 8.8g; Protein: 17.4g

Ingredients

• 1 pound sirloin tips, cubed
• 1 (10.75 ounce) can condensed cream of mushroom soup
• 1 (1.25 ounce) package beef with onion soup mix
• 1 (4.5 ounce) can mushrooms, drained
• 1 cup water
• 1 (16 ounce) package wide egg noodles

Preparation

1. Preheat oven to 400 degrees F (200 degrees C).
2. In a 13x9 inch casserole dish, combine the mushroom and beef onion soups, canned mushrooms and water. Mix thoroughly and add beef tips. Turn to coat well.
3. Bake in a preheated oven for 1 hour.
4. While beef tips are baking, bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain. Serve beef tips and sauce over noodles.

Day 5: Tomato Chops

Servings: 4
Ready In: 1 1/2 hour

Nutrition: 260kcal; Cholesterol: 65mg; Fiber: 5.7g; Sodium: 1369mg; Carbohydrates: 24.7g; Fat: 7.9g; Protein: 25.8g

Ingredients:

• 4 pork chops
• 1 pinch garlic salt
• 1 tablespoon vegetable oil
• 1 onion, chopped
• 2 stalked chopped celery, with leaves
• 12 ounches tomato paste
• 1 (15 ounche) can tomato sauce
• 3 cups water

Preparation

1. Season pork chops with garlic salt to taste. In a large skillet, heat oil over medium high heat. Add chops and brown in oil for about 4 to 6 minutes each side. Remove from skillet and set aside.
2. In the same skillet, saute onion and celery until translucent. Add tomato paste and heat through, stirring, until liquid is bubbling. Add tomato sauce and heat through, stirring, until bubbling. Add water to thin sauce. Return chops to skillet, reduce heat to very low and let simmer until meat is very tender and sauce thickens (about 1 1/2 to 2 hours), adding water as needed.

Day 6: Slow Cooker Chili
Note: Perfect to throw in the crock pot in the morning and have it ready for dinner. Ideal for those busy people who have plans and errands all day!
Servings: 8
Ready In: 8 Hours

Nutrition: 273kcal; Cholesterol: 34mg; Fiber 10.9g; Sodium: 975mg; Carbohydrates: 33.4; Fat: 7.6; Protein: 18.9

Ingredients

• 1 pound ground beed
• 3/4 cup diced onion
• 3/4 cup diced celery
• 3/4 cup diced green bell pepper
• 2 cloves garlic, minced
• 2 (10.75 ounce) cans tomato puree
• 1 (15 ounce) can kidney beans with liquid
• 1 (15 ounce) can kidney beans, drained
• 1 (15 ounce) can cannellini beans with liquid
• 1/2 tablespoon chili powder
• 1/2 teaspoon dried parsley
• 1 teaspoon salt
• 3/4 teaspoon dried parsley
• 1 teaspoon salt
• 3/4 teaspoon dried basil
• 3/4 teaspoon dried oregano
• 1/4 teaspoon ground black pepper
• 1/8 teaspoon hot pepper sauce

Preparation

1. Place the beef in a skillet over medium heat, and cook until evenly brown. Drain grease.
2. Place the beef in a slow cooker, and mix in onion, celery, green bell pepper, garlic, tomato puree, kidney beans, and cannellini beans. Season with chili powder, parsley, salt, basil, oregano, black pepper, and hot pepper sauce.
3. Cover, and cook 8 hours on Low.

Day 7: Delicious Ham and Potato Soup

Note: Perfect for those lazy days in, cuddled up with blanket. Add some bread with this and you'll have a delicious, simple dinner.
Servings: 8
Ready In: 45 minutes

Nutrition: 195kcal; Cholesterol: 30mg; Fiber: 1.9g; Sodium: 394mg; Carbohydrates: 19.5g; Fat: 10.5g; Protein: 6.1g

Ingredients

• 3 1/2 cups peeled and diced potatoes
• 1/3 cup diced celery
• 1/3 cup finely chopped onion
• 3/4 cup diced cooked ham
• 3 1/4 cups water
• 2 tablespoons chicken bouillon granules
• 1/2 teaspoon salt, or to taste
• 1 teaspoon ground white or black pepper, or to taste
• 5 tablespoons butter
• 5 tablespoons all-purpose flour
• 2 cups milk

Preparation

1. Combine the potatoes, celery, onion, ham and water in a stockpot. Bring to a boil, then cook over medium heat until potatoes are tender, about 10 to 15 minutes. Stir in the chicken bouillon, salt and pepper.
2. In a separate saucepan, melt butter over medium-low heat. Whisk in flour with a fork, and cook, stirring constantly until thick, about 1 minute. Slowly stir in milk as not to allow lumps to form until all of the milk has been added. Continue stirring over medium-low heat until thick, 4 to 5 minutes.
3. Stir the milk mixture into the stockpot, and cook soup until heated through. Serve immediately.