It is so easy to skimp on your fruit and vegetable servings each day, however it is really important to your overall health! It is recommended that children should have 4-6 servings each day, while adults and teens should have 7-10 servings each day.
How do you reach the recommended amount of servings? Here our some tips!!
-Try preparing fruit and vegetable snacks ahead of time. Make a certain amount of snacks the night before so they are easily accessible the following day. You are more likely to have them as snacks, instead of munching on junk food, if they are already prepped!
-Have at least one vegetable with every meal.
-Get creative. Make fruit and vegetables more fun and you will find yourself eating more of them. For example, salads are a great way to get some extra fruits into your day. Sprinkle apple or peach slices on top to pack some extra “punch” into your meal. How about a fruit smoothie for breakfast?
-Instead of having high-fat and high-calorie desserts, have fresh fruit instead.
Remember: fruits are a great way to get extra fibre in your diet. They also kick your digestive system into full gear. Try to intake your recommended amount of fruits and vegetables 1 day at a time. You will learn just how easy it really is!
When I think of risotto I always think back to Chef Ramsay yelling at contestants on “Hell’ Kitchen” because they could never make it to his standards. It seems to me that there is a real art to making it properly! But I came across a recipe a few weeks ago from Canadian Living and it seemed quite easy to make. So one Saturday when we didn’t have too much going on, I decided to give it a try to see if there was a chance I could make it turn out!
Here is the recipe I used – Risotto Primavera
12 oz(340 mL ) asparagus
1 cup(250 mL) low-sodium chicken stock or vegetable stock
1/4 tsp (1 mL) crumbled saffron, (optional)
2 tbsp(25 mL) butter
1/2 onion, diced
1 carrot, diced
1 zucchini, diced
¼ tsp(1 mL) each salt and pepper
3/4 cup (175 mL) arborio rice
1/2 cup(125 mL) white wine
1/2 cup (125 mL) fresh peas or frozen peas
¼ cup(50 mL) grated Parmesan cheese
2 tbsp (25 mL) chopped fresh parsley
Snap off woody ends of asparagus; cut into 1-inch (2.5 cm) lengths. Set aside. In saucepan over medium-high heat, bring 1-1/2 cups (375 mL) water to boil. Add asparagus; cover and cook until tender, about 4 minutes. Reserving cooking liquid, drain asparagus; set aside. Add enough water to cooking liquid to make 1-1/2 cups (375 mL). In same pan, bring stock, saffron (if using), and cooking liquid just to simmer over medium heat; reduce heat to low and keep warm. In separate large, shallow saucepan, melt 1 tbsp (15 mL) of the butter over medium heat; cook onion, carrot, zucchini, salt and pepper until vegetables are tender, about 4 minutes. Add rice, stirring to coat grains. Add wine; cook, stirring constantly, until all liquid is absorbed. Add stock mixture, 1/2 cup (125 mL) at a time, stirring after each addition until all liquid is absorbed and rice is creamy and tender, 20 minutes. Stir in remaining butter; add peas, Parmesan cheese, parsley and reserved asparagus. Cook, stirring, until risotto is creamy but still fluid and vegetables are hot, about 2 minutes. Serves 3.
The recipe was time-consuming to make (it took me an hour to make). But – it turned out amazing!!! Make sure to serve it right away to enjoy the creamy texture of this dish and enjoy it with a nice glass of white wine. Enjoy!