Adding a variety of fruits and vegetables to your daily meals is a great way to give your body the essential vitamins, minerals, fiber, and other nutrients it needs.
Fruits and veggies are packed with essential vitamins, fiber, antioxidants, and minerals! These natural foods not only contribute to your overall health but also provide protection against certain diseases and help ward off illness.
By eating a diet rich in fruits and vegetables you can possibly lower your blood pressure, prevent certain types of cancers, lower and reduce your risk of heart disease, stroke and so much more. (source)
You local grocery store should have a plentiful option from fresh produce, canned produce, and even frozen produce. When the things are in season we love going to local farmers markets to support local farms, pick your own farms, or you can even learn how to garden for the freshest produce possible.
Types of fruits
Fruits are known and characterized by their sweet or tart flavor, encompassing the seed-bearing structure of flowering plants. Fruits are most often consumed fresh, but certain fruits can shine and also be enjoyed cooked. Prominent categories of easily accessible fruits include:
- Apples and pears, with their crunchy and juicy attributes.
- Citrus fruits includes oranges, grapefruits, mandarins, and limes.
- Drupe fruits – Stone fruits are a fruit that usually contains a single seed, soft nectarines, apricots, peaches, and plums. Not commonly known, but also almonds, cashews, and olives as well.
- Tropical and exotic fruits like creamy bananas and juicy mangoes.
- Berries includes strawberries, raspberries, blueberries, kiwifruits, and passion fruits.
- Legumes, while surprising, beans, peas, and lentils are typical legumes, vital for their high protein content are actually fruit of the matured ovary in plants.
- Melons includes watermelons, cantaloupes, and honeydew melons.
- Nuts includes nuts which are fruits with a hard shell and a single seed, like almonds, hazelnuts, and chestnuts.
- Tomatoes and avocados, which, despite their savory applications, are botanically fruits.
Types of vegetables
Vegetables are earthy, crispy, crunchy, soft, with a variety of colors, range of flavors, textures, and nutritional profiles. Prominent categories of easily accessible vegetables include:
- Alliums includes garlic, onions, and leeks.
- Cruciferous vegetables includes cabbage, cauliflower, Brussels sprouts, and broccoli.
- Leafy greens includes lettuce, nutrient-dense spinach, and kale.
- Marrow vegetables includes pumpkins, cucumbers, and tender zucchini.
- Root vegetables – Tubers includes sweet potatoes, potatoes, carrots, parsnips, and radishes.
Fruit recipes to try
Apples and pears
- Fruit Salad Infused Water
- Unsweetened Applesauce Recipe
- Apple Cinnamon Oatmeal
- Chocolate Covered Apples
- Homemade Apple Cider
- Pear Butter
Citrus fruits
- Orangeade Recipe
- Orange Honey Butter
- Fresh Squeezed Orange Juice
- Pineapple Lemonade Recipe
- Lemon Garlic Butter Sauce
Drupe fruits – Stone fruits
Tropical and exotic fruits
- Banana Bread
- Banana Bread French Toast
- Chocolate Covered Bananas
- Creamy Mango Ice Cream Recipe
- Strawberry Watermelon Juice
- Strawberry Mango Smoothie
Berries
- Chocolate Covered Strawberries
- Strawberry Banana Peanut Butter Smoothie
- Chia Seed Jam
- Blueberry Pancakes
Legumes
Melons
- Cantaloupe Fruit Salad
- Cantaloupe Smoothie
- Watermelon Salad with Cucumber and Mint
- Strawberry Watermelon Popsicles
Nuts
Tomatoes and Avocados
Vegetable recipes to try
Alliums
- Roasted Baby Potatoes
- Roasted Baby Boy Choy with Ginger and Garlic Sauce
- Chinese Garlic Sauce
- Roasted Peppers and Onions
- Vegan Mashed Potatoes with Fried Onions
- Sweet Balsamic Onion Relish Recipe
- Baked Sausage Peppers Onions and Potatoes
Cruciferous vegetables
- Cabbage Roll Casserole
- Stuffed Cabbage Rolls
- Cabbage Soup Recipe
- Whole Roasted Cauliflower
- Roasted Broccoli And Cauliflower
- Broccoli Mushroom Stir Fry
- Broccoli Tater Tots
- Balsamic Roasted Brussels Sprouts
- Roasted Brussels Sprouts with Garlic
Leafy greens
Marrow vegetables
- Pumpkin Pancakes
- Pumpkin Soup
- Cucumber Tomato Salad
- Cucumber Salad
- Crispy Baked Zucchini Fries
- Chocolate Zucchini Bread