10 Ways to Add More Fruits and Veggies in Your Diet

Veggies for health and vitality, here are ten ways to add more fruits and veggies in your diet! Low in calories but packed with vitamins, minerals, fiber, phytonutrients, chlorophyll and protein, adding more of these sun fed powerhouses will greatly benefit. If there is one thing that is inarguable in nutrition it’s that increasing our intake of fresh fruits and veggies will be beneficial for our health.

So with the quest to incorporate more colors of the rainbow in our diets we bring you:

1.  Smoothies, Smoothies, Smoothies! Blend up any kind of non-dairy milk like almond, soy, hemp, coconut etc. with frozen bananas & berries. “Sn

2.  Make it a goal to have at least one gigantic green salad a day. Get creative with your dressings and you can never tire of green salads. Instead of using vinegar try using freshly squeezed orange or lemon juice as the base of your dressings. Blend nut/seed butters instead of oil for a delicious dressing. “Sneak” in a handful of greens like kale or spinach, blend away and you got yourself one plant powered smoothie that will be filling and a great jump on your fruit and veggie intake for the day.

3.  Soups and more soups- pretty much all veggies can be thrown into a big pot of veggie broth simmered for 15 or so minutes (depending on how what veggies you add and how long they need to soften). Add in a can of beans and you have a quick and nutrient dense meal in less than half an hour.

4.  Use green leaves in place of bread and crackers for your sandwich spreads and dips. Collard leaves, Romaine leaf lettuce and Spinach leaves are some of the best greens to use as wraps and in place of sandwich bread.

5.  Freeze grapes, berries and and enjoy as a frozen fruit ball dessert.

6.  Nut butters spread on fruits and veggies is an easy breezy snack that satisfies without the sugar and refined carbohydrates. Great combinations are celery & almond butter or apple &

peanut butter. Less common pairings could be sunflower seed butter on romaine lettuce or carrots and macadamia butter. You get the point. The combos are endless.

7.   Soak prunes and raisins and other dry fruit overnight and the next morning you have a healthful refreshing beverage and a juicy fruit ready to add to cereal, smoothies, and non-dairy yogurts, or just eat straight up.

8.  Keep carrot sticks and raw veggies washed and ready to eat so you can just grab and eat with no fuss.

9.  Keep frozen bananas in the freezer for a delicious “nice” cream treat. All you need to do is peel bananas, cut them in one inch chunks and freeze. When you want a frozen creamy treat blend frozen banana chunks with a small amount of non-dairy milk and you have soft serve with no fat or sugar.  Kids love this treat! If you want to indulge you can make a little chocolate syrup with some cocoa powder blended with a bit of maple syrup. Pour on banana nice cream and you have a decadent but healthful dessert.

10. Throw some cut up fruits and veggie sticks in a Tupperware container and throw in your purse. Instead of reaching for that soda pop or vending machine chow down on some carrot and celery sticks and know you are getting a dose of nutrients and fiber.


Good food is kind to people, animals, the environment, and especially tastebuds. That’s exactly the kind of food we’ve been making at Tofurky for more than 35 years.

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