When choosing canned items, read food labels and compare products for sodium content. Look for products that say sodium free, low sodium, no added salt and reduced sodium. Don’t forget to rinse and drain canned vegetables, lentils, olives and beans before eating them.
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This recipe combines in season squash, spices, couscous and other tasty ingredients for a delicious meal. Try to include at least one orange and one green vegetable each day. Take a look at our magazine for this great recipe!
Fall harvest vegetables like Brussel sprouts are in season! When you’re cooking at home try adding them to your meals. You can add them to salads, you can stir fry them, steam them or try microwaving them.
You can freeze most veggies and fruit. To freeze them, blanch vegetables by briefly dipping into boiling water and then in ice-water to stop the cooking process. This will keep the colour and texture. Drain and dry well to keep the ice crystals small and cover and wrap to prevent freezer burn. Some fruit that do not freeze well include pears, sweet cherries, citrus fruits, kiwi and pineapple. For more information, visit our link.
Are you looking for ways to eat healthier? Our webpage has great ideas for a variety of settings. There are tips for picky eaters, ways to include healthy eating in your workplace and ideas on how to eat more vegetables and fruit. Click to learn more.
Eating vegetables and fruit help you achieve and maintain a healthy weight and can decrease your risk for diabetes, heart disease, cancers, high blood pressure and stroke. Try using some of these great tips to get more veggies and fruit in your day!
Are you an educator looking for ways to incorporate healthy eating into your classroom? This great resource provides key information on why healthy eating is important in the classroom. There are also great lesson plans and school activities. Take a look for more information!
Beets are in season from July to December! When looking for beets, make sure they have no cracks or blemishes. The leaves should not be deep green or wilted. To prepare, wash and remove greens. Leave 5cm (2 inches) of stem and to keep the colour, don’t slice or cut before cooking. Click for more information on how to cook them.
Looking for ways to cook your veggies and fruit differently? Try grilling them! Rise, trim or cut up the vegetables or fruit as needed. Check to find out if they should be pre-cooked before putting them on the grill. Grill on medium heat using a basket, or grill indirectly on foil to avoid smaller pieces falling down.
Cucumber is in season from June until October. When at the grocery store look for firm, bright green cucumbers. Avoid cucumbers that are soft or have yellow streaks. You can also add cucumber to your water for flavour!
Starting in July plums are in season! When shopping for plums look for smooth fruit that is free from cracks, soft spots or brown spots. When you’re preparing the fruit, wash under cool running water with your hands then eat! Check out this resource for more great tips for eating veggies and fruit.
This online learning module will teach you why veggies and fruit are good for you, how to choose, prepare and store veggies and fruit as well as give ideas on how to add more veggies and fruit into your day.