Welcome to Week 7 of the Eat the Rainbow Fruit and Veggie Problem!
REPORT LAST WEEK’S FRUIT & VEGGIE INTAKE HERE!
Program Updates!
- It’s time so that you can take the expansion degree quiz once more! Find it here. We are going to use this to check to your development ranges at the start of the problem and on the finish. Please fill this out by the tip of the week!
- Plan to affix our finish of program Zoom session on August thirty first at 3pm Japanese Time! We may have particular rainbow themed wellness exercise and share with one another about successes, challenges and your favourite recipes!
At this time’s Subject: Let’s Speak About Snacks!!
This week we’re going to speak about one other solution to enhance fruits and veggies in your food regimen – with snacks!
Snacks are an effective way to maintain your self energized and targeted all through the day in addition to preserve your blood sugar steady to keep away from “crashes” in power. Nonetheless, conventional snack meals aren’t all the time probably the most nutritious choices. Typical snack meals like potato chips and sweet include refined carbohydrates, added sugar, and further sodium that can depart you feeling sluggish and drained fairly than motivated to maneuver by way of your day.
Subsequent time you’ve gotten the longing for a day decide me up, attain for fruits and veggies as an alternative! Fruit and veggies are excessive in fiber, nutritional vitamins, and minerals that can preserve you feeling full and energized till your subsequent meal.
Caught on methods to make vegatables and fruits right into a tasty snack? We’ve acquired your again! Listed below are some nice concepts:
- Veggies and dip: Attempt slicing up a few of your favourite crunchy greens (cucumbers, carrots, bell peppers, and so forth.) and dipping them into hummus or one other dip
- Fruit and yogurt: Chop up your favourite fruit and dip it into greek yogurt for a scrumptious and filling snack
- Fruit and nut butter: Attempt slicing up some bananas or apples and dipping them into your favourite nut butter. The wholesome fat from the nut butter will preserve you full and satiated!
- Make your individual kale chips: These are nice when you find yourself craving one thing crunchy and salty
- Avocado dip and veggies: Mash up a ripe avocado with salt, pepper, and lime/lemon juice – excellent as a dip to your favourite veggies!
- Do-it-yourself granola bars: These are an amazing possibility for these moments whenever you desire a candy deal with
Week 7 Problem: Change one among your common snacks with a fruit or veggie possibility this week! Check out one among our concepts above, or provide you with your individual. Don’t neglect to take an image and share it in our Fb group!
Produce Spotlight of the Week: Zucchini
Zucchini is a good instance of a vegetable that you may incorporate into your snacks! It’s a very versatile vegetable and has many well being advantages together with excessive fiber, vitamin C, antioxidants, and anti inflammatory parts. Zucchini can also have anti-cancer benefits and shield towards tumor development.
The way to Use
On account of its naturally gentle taste, zucchini will be simply added into many several types of dishes. You’ll be able to take pleasure in it uncooked, steamed, sautéed, and roasted. Enjoying with texture can also be enjoyable with zucchini – attempt grating it, spiralizing it, chopping it, and even mixing it into completely different sauces, soups, or dips. Try our recipe for zucchini muffins beneath for an effective way to make use of this summer time vegetable in your kitchen. These muffins make an amazing morning or afternoon snack!
Zucchini Muffins
- Yield: 12 muffins 1x
- 1 2/3 cup white complete wheat flour
- 1 tsp baking powder
- 1 tsp baking soda
- 1/2 tsp salt
- 1 tsp cinnamon
- 1 egg
- 1 tsp vanilla extract
- 1/2 cup maple syrup or honey
- 1/4 cup oil (coconut, olive, vegetable)
- 1/4 cup unsweetened apple sauce
- 1 1/2 cups grated zucchini (about 2 medium)
- 1/3 cup rolled oats (plus extra for topping)
- Elective add-ins: walnuts, chocolate chips
Directions
- Preheat oven to 350ºF. Line a muffin tin with paper liners or use non-stick spray.
- Grate zucchini. Press evenly with paper towels to take away additional moisture.
- Add all dry elements (besides rolled oats) into a big mixing bowl. Whisk to mix.
- Add all moist elements (besides zucchini) right into a separate mixing bowl. Whisk to mix.
- Add moist elements to the dry. Stir till well-incorporated.
- Add the grated zucchini and rolled oats. Combine. Add in any further elements now (like walnuts or chocolate chips).
- Distribute the batter evenly into every of the 12 muffin cups. Sprinkle the tops with rolled oats.
- Bake within the oven for 18-20 minutes or till a toothpick inserted comes out clear.
-Julie & The Interns
