Top Tips for Eating More Fruit and Vegetables and Boosting Your Immune System

This winter season, we’re all trying to avoid the influenza, and one of the finest ways to accomplish that is to supercharge our immune systems with good food.

Fruits and veggies are full of immune-enhancing nutrients like vitamin C and B vitamins.

Here are a few pointers for getting more of these “medicines” into your system. And yes, there are methods to get your children to eat more fruits and vegetables, as well!

1. The power of chocolate

We now acknowledge that dark chocolate can be healthy in moderation. It contains antioxidants which protect against disease. Paired with fresh fruits, you have a real immune-booster. If you do not possess a fondue pot, you are able to melt chocolate in a double boiler and keep it warm in a crock pot.

A few fruits that go well with chocolate are fresh pineapple, strawberries, raspberries, and bananas. Be adventuresome – try mangoes, kiwis, or tangerine sections. You’ll likely be able to get your children to consume all sorts of fruits they might have shunned before if there’s chocolate involved!

2. Add fruits where you are able to

In the wintertime, frozen fruits are the next best thing to fresh. They’re more affordable than purchasing out-of-season produce and they’re more nourishing than canned. Add them to hot and cold cereals or to plain yogurt. You are able to also make a fruit “pizza,” but try to go easy on some of the sweet additions some fruit pizza recipes demand (like prepackaged cookie dough). Alternatively, you could use English muffins for personal pizzas and spread them with lightly sweetened cream cheese or strained yogurt. Then top with fruit. And speaking of pizza…

3. The power of pizza

Home-made pizza can be a lot of fun to cook and eat. You are able to throw all sorts of vegetables onto a pizza. Rather than commercial pizza sauce, use meatless, veggie-rich pasta sauce (you are able to always puree it in the blender if the lumps are annoying). Use home-made or store-bought whole wheat crust for additional nutrition. Try something different, like a broccoli, onion and cheddar cheese pizza, or a more traditional pizza with green peppers, mushrooms, tomatoes, and onions. Sprinkle on a little minced garlic for additional immune support.

4. Make it amusing

Kids relish having fun with their food. Let them cook fruit or vegetable “kabobs,” alternating the fruits or vegetables with cheese cubes, ham, or other favorites. Everybody in the family can personalize his or her kabob.

5. Dried fruit

Dried fruit is really nutritious and packs a lot of fiber into a little package. Because there’s no water in dried fruit, its nutrients are condensed. Dehydrated fruit is really good eaten out of hand, or it may be exploited in a creative recipe. Pitted dried plums, a.k.a. prunes, may be wrapped in bacon, threaded onto a skewer, and broiled under the oven broiler for ten minutes or so. Figs are likewise sweet and nutritious dehydrated.

6. Vegetable pasta

Pasta is a fantastic vehicle for all sorts of veggies. Artichoke hearts, spinach, and even green beans make fantabulous and colorful additions to pasta. You are able to also include veggies in traditional tomato sauce.

Stock up on vegetables this winter and remain well!

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