Eating more fresh produce is a worthwhile goal for anyone who’s trying to improve their nutrition. Fresh, wholesome fruits and vegetables are core elements of a healthy diet and are linked to countless wellness benefits, including reduced blood pressure, better weight loss and maintenance, and a lower risk of certain diseases. While snacking on raw fruits or veggies is the simplest option, it’s certainly not the only way to get the perks of these nutrient-rich foods. Here are some creative ways to work them into your diet.

How to Incorporate Fresh Produce Into Your Meals

1. Blend Them Into a Smoothie

Give yourself a helping of fruits, vegetables, or both before you’ve even finished your first meal. Berries blend well in smoothies alongside ingredients like milk (dairy or non), nut butter, and protein powder. A high-power blender will cut down on prep time, since it can puree ingredients that haven’t been finely chopped first. 

2. Cook Them in an Omelet

Together, eggs and vegetables pack a powerful punch. The eggs provide key nutrients like protein, healthy fats, and iron. Vegetables deliver fiber and micronutrients. You can fry up a southwest omelet featuring tomatoes, for example, which are rich with lycopene, an antioxidant linked to reduced disease risk. Add in some black beans, cheddar cheese, and scallions for a hearty, nutrient-rich breakfast.

3. Wrap Them Up

Veggie wraps with or without meat make for a quick and delicious lunch. Chop up some peppers, tomatoes, and fresh lettuce, and prepare them in a wrap with hummus or guacamole. You can also create a Greek-style wrap with cucumbers, feta, and black olives. Add a piece of fresh fruit as a side and you’ve created a wholesome, balanced meal.

4. Sneak Them Into Your Favorites

You probably already have dishes you enjoy that can easily include more vegetables. Pasta with red sauce, for instance, becomes more filling and nutrient-dense when you add in some cooked carrots, peppers, and even small pieces of broccoli. You can do the same for stews, casseroles, and pizzas. Challenge yourself to “hide” vegetables in a new dish each week.  

5. Serve Them as Sides

Of course, vegetables don’t always have to be snuck into meals. In fact, they can become the star of your plate as delicious complements to other items, meat-based or not. Experiment with different preparation styles, including steaming, roasting, pan frying, and grilling to figure out your favorite texture. Then, try different blends of seasonings, oils, or other additives to create side dishes that don’t disappoint.  

If you’re seeking fresh produce to enhance the flavors and nutritional profile of your dishes, turn to Cranberry Country Market. Located in Tomah, WI, this family-owned and -operated grocery store offers an array of seasonal and locally sourced products from Wisconsin farmers. Find out more about their selection of fruits, vegetables, and other local delights online or by calling (608) 374-4944.