Spring Fruits and Veggies

Make better nutrition choices by eating 2-5 servings of vegetables a day. ½ cup cooked vegetables or 1 cup raw vegetables is considered one serving. What is your nutrition score when it comes to eating vegetables? To find out your nutrition score, take the “Rate Your Plate” quiz!

Spring is here and all of the wonderful colors of fruits and vegetables are becoming more plentiful. Apricots, cherries, fresh asparagus, and cauliflower are in season and beginning to harvest now. Try making a smoothie out of fresh apricots or purchase fresh asparagus for oven roasted asparagus!


Apricot-Banana Smoothie

Makes 1 serving.
Each Serving: 199 calories, 13 gms protein, 39 gms carbohydrate, .6 gms fat

1 Fresh Apricot, pitted and cut into slices for easier blending
½ Large Banana, peeled and cut into slices for easier blending
¾ C Plain Low-fat Yogurt
1 tsp. Honey
1 C Ice

Place all ingredients in the blender and blend until smooth and creamy. Add more or less ice as desired.


Roasted Asparagus

Makes 4 servings.
Each Serving: 48 calories, 3.4 gms fat, 3 gms carbohydrate, 1 gm protein

1 lb. Fresh Asparagus Spears
3 Garlic Cloves, minced
1 tbsp. Olive Oil
Optional Seasonings: Salt and Pepper or Grated Parmesan Cheese or Lemon Pepper Seasoning

Preheat oven to 400° F. Place garlic and oil in a large Ziploc-type bag. Add asparagus spears and close bag. Roll the ingredients in the bag to cover asparagus with garlic and oil. Remove asparagus and place on a cooking sheet and bake for approximately 12-15 minutes or until asparagus begins to brown and tender. Remove from the oven and sprinkle with your desired seasoning.