Filling half your plate with vegetables and fruits all year long
It can be challenging to find creative ways to fill half our plate with vegetables and fruits all year round. Our local markets and grocery stores may not be filled with as many local options as they are during warmer seasons. However, you may be surprised by how much local produce is still available. Local produce, such as beets, potatoes, apples, cabbage, carrots, parsnips, rutabaga, squash, mushrooms, and sweet potatoes are all available all year.
Frozen vegetables and fruits are another healthy and affordable choice. Vegetables and fruits are frozen at their peak freshness during the growing season to maximize flavor and nutritional value. Plus, frozen produce is usually trimmed and cleaned before being packed, which can save time on busy nights. If you are looking for some inspiration on ways to incorporate vegetables and fruits into your family mealtimes, here are a few ideas and recipes.
Tips for filling half your plate at each meal
Breakfast
- Top your breakfast with frozen fruit.
- Add apples and a dash of cinnamon to oatmeal or plain yogurt.
- Add mushrooms to a frittata or omelet.
- Add unsweetened pumpkin purée to oatmeal – top it with a sprinkle of nutmeg, cinnamon, and pumpkin seeds.
Lunch
- Add sweet potato or squash to homemade chili and soups.
- Add shredded cabbage to salads - purple cabbage adds a splash of colour.
- Blend cooked beets or sweet potataoes into a hummus recipe.
- Top salads and lunch bowls with roasted vegetables or an apple.
Dinner
- Add rutabaga, turnip or celery root to mashed potatoes.
- Try spiralizing sweet potatoes or carrots, as a fun new way to serve these vegetables.
- Roast a medley of root vegetables with a drizzle of oil and dash of seasoning.
- Add frozen vegetables to stir-fries, soups, casseroles, pasta dishes or serve them as a side dish at meals.
Find some inspiration with the recipes below
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- It is important to fill #halfyourplate with vegetables and fruits all year long. Fresh, frozen or canned vegetables and fruits can all be healthy options. https://bit.ly/2ZiD6rT
- Frozen vegetables and fruits are healthy and affordable choices all year long. Produce is frozen at peak freshness to maximize flavor and nutrition. Add them to stir-fries, soups and casseroles! https://bit.ly/2Q37WSw
- Beets, potatoes, apples, cabbage, carrots, parsnips, rutabaga, squash, mushrooms, and sweet potatoes are all available this time of year. Visit @FoodlandOnt to find out what else is in season https://bit.ly/2QgK8ZY
- Add shredded purple cabbage, roasted root vegetables or a sliced apple to brighten up your salad or lunch bowls.
- Roasting vegetables is a simple way to fill #halfyourplate with vegetables. Try a mixture of harvest vegetables like parsnips, carrots, beets, sweet potato, and more! https://bit.ly/3632LaH
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Promote vegetables and fruits all year long
- Canada’s Food Guide recommends that we fill half our plate vegetables and fruits and include a vegetable or fruit with every snack.
- Eating a variety of vegetables and fruits may lower your risk of heart disease. Vegetables and fruits have important nutrients such as fibre, vitamins, and minerals.
- Fresh, frozen or canned vegetables and fruits can all be healthy options.
- Frozen vegetables and fruits are healthy and affordable choices all year long. Vegetables and fruits are frozen at their peak freshness during the growing season in order to maximize flavor and nutritional value.
- Healthier cooking methods for vegetables include: baking, roasting, steaming or stir-frying.
- Visit Foodland Ontario’s availability guide to find out when Ontario vegetables and fruits are in season ontario.ca/foodland/page/availability-guide
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 Does the warmer weather have you daydreaming about a backyard or community garden? Did you know that gardeners start shopping seed catalogues and growing seedlings indoors during the winter months? Whether you’re a budding or experienced gardener, the School Food Gardens Start-up Guide is full of helpful tips to help you grow fresh produce right in your backyard or neighbourhood.
 The Public Health Resource Library has a fantastic selection of gardening books to learn more. They also have many books, pamphlets, activities, games, food models and posters that you can borrow to help educate your clients on gardening, healthy eating, and active living.
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Archived issues of this newsletter can be accessed on our Healthy Eating page. Please share this newsletter with your contacts who would be interested in promoting healthy eating. They can sign up here: bit.ly/CornerSignup
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