When it comes to meal planning, most of us tend to stick to a tried-and-true itinerary. But there are a wide variety of fruits and vegetables available just around the corner at grocery stores and farmers markets!
Staying in a routine of eating the same fruits and vegetables leads to boredom. This puts us at risk for not consuming the recommended 4.5 to 6 cups of fruits and vegetables daily.
Add variety to your meal plans by picking up new fruits or vegetables to try every time you go to the grocery store. You’re bound to find something you like.
Here are a few food swaps to help you diversify your produce portfolio.
Like Apples? Try Pears
Why: Like apples, pears have a crunchy texture and come in about as many varieties, usually with more fiber. They pack a nutritional punch, too. They’re a great source of vitamins C and K, which help deter blood clotting and may boost bone strength.
Suggested servings: There are a multitude of ways to use pears. In fact, you can even swap out recipes that include apples. Try adding thinly sliced wedges to a salad. For a light and wholesome dessert, brush pear halves with butter and sprinkle with cinnamon sugar, then place face-down on the grill and broil until tender and caramelized. Top with a dollop of plain Greek yogurt for a little extra flavor.
Like Kidney Beans? Try Garbanzo Beans.
Why: Garbanzo beans, also known as chickpeas, are incredibly versatile. This is why they are the world’s most widely consumed legume. Additionally, they’re nutritiously dense. They’re high in folate, iron, and protein, making them a great pick for vegetarian entrées. Their high fiber content also helps bowel regularity. To save on prep time and make them even healthier, try buying low-salt canned beans, then double-rinsing to remove any sodium added as a preservative or extra flavoring.
Suggested servings: Garbanzo beans can be ground down into hummus with garlic, olive oil, and lemon juice. The hummus can then be used as a dip for crudités or swapped out for mayo when making an egg or tuna salad. You can also add the whole beans to pasta with lemon juice, prosciutto, roasted asparagus, chopped parsley and Parmesan cheese for a fulfilling, nutritious dish.
Like Oranges? Try Clementines.
Why: Oranges can be messy, particularly when you’re trying to peel them and the juice is running down your hands. Clementines can be an easier way to get a citrus fix on the run. It’s much smaller than the standard orange, making it easier to peel while still retaining orange’s high levels of vitamin C, potassium, folate and fiber.
Suggested servings: The fruit is delicious eaten out of hand but also could be sectioned and added to a baby spinach salad topped with cranberries, feta cheese, and walnuts.
Like Carrots? Try Beets.
Why: Carrots have a plethora of nutritional benefits, but can easily be swapped out for beets. Golden and red beets are low in calories but have high fiber content, as well as manganese and folate. Their amino acid profile may also help the body extract a more complete protein from the meats and fish you’re already serving.
Suggested servings: When it comes to beets, think beyond boiling. Roasting can result in a flavorful meal, particularly when drizzled with olive oil and sprinkled with fresh herbs. Beets will add a sweet, intense flavor without skimping on the vitamins and minerals. You can use similar cooking methods for asparagus, carrots, or even cauliflower, and broccoli.
Like Lettuce? Try Dark Greens.
Why: Dark greens are much more nutritionally dense than lettuce like iceberg and romaine. Lettuce simply can’t hold a nutritional candle to kale, spinach and collard greens, which can offer up to 354 percent of the daily value of vitamin A and more than 1,000 percent of the daily value for vitamin K. They’re also rich in minerals such as calcium, manganese, and copper, which help keep everything from blood vessels to the immune system in optimum condition.
Suggested servings: Use raw baby spinach as the base for a hearty salad. You can temper the “bite” of stronger-tasting greens such as kale and collards by braising them over low heat with vegetable broth. To add a savory spine, add a crumbled piece of bacon during cooking. You can also finish off your recipe with a splash of tangy balsamic vinegar.
