The core of eating the Med Way is having lots of fruits and vegetables in your diet. You want to eat fruits and vegetables of all different colors, sizes, and shapes. Eating the Med Way encourages five to nine servings of fruits and vegetables every day!

What is the serving size of fruits and vegetables? You need to get at least two cups of fruit a day. There should also be a variety in the colors of fruit you eat and make sure you include berries in your diet. You need to get at least three cups of vegetables a day. There needs to be a variety of colors in the vegetables you eat. The dark green leafy vegetables such as spinach, turnip greens, kale, and collards are encouraged as they are low in calories and packed with nutrition.

A large study examining the relationship between fruits and vegetables and weight, recently discovered that as fruit and vegetable intake increases, weight decreases. Here are some products discovered to be associated with a lower weight:

• Apples
• Pears
• Berries
• Any other fruits
• Green leafy vegetables
• Cruciferous vegetables
• Non-starchy vegetables

Potatoes and corn are the two vegetables found to not be protective against a higher weight. In the United States, these two starchy vegetables are the most consumed. We need to focus our attention on the vegetables that have more health benefits and away from the starchy ones.

What are the benefits of fruits and vegetables? Consuming fruits and vegetables aids in preventing chronic diseases. It also helps protect us from becoming overweight and obese. According to one study, the risk of cardiovascular disease decreased by 60% for people who consumed nine or more servings of fruits and vegetables a day.

How long does food keep in the fridge? You want to make fruit and vegetables more convenient, so you are more likely to include them in your diet. If your refrigerator is 40° or below raw prepped vegetables, roasted vegetables, and cooked fruits can keep for about 7 days.

Here is a fun recipe that gives you the opportunity to eat a burger made from vegetables!

Lentil Sliders – Serves

Lentil Sliders

• 2 cups raw brown lentils
• 1 tablespoon olive oil
• 1 large onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 1 tablespoon chopped fresh thyme
• 1 teaspoon salt
• 3 tablespoons tomato paste
• 8 ounces (approximately 2 cups) mushrooms, chopped
• 3 large eggs (or egg substitute)
• ¼ cup grated Parmesan cheese
• ½ cup whole-wheat breadcrumbs
• ½ cup chopped fresh parsley
• ¼ cup finely chopped walnuts

Directions:

1. Preheat the oven to 400° F.
2. Cook the lentils in 8 cups of water over medium heat until tender (30-40 minutes).
3. Cook onions, carrots, celery, thyme, and salt in 1 tablespoon olive oil for 10 minutes, or until vegetables are soft.
4. Add tomato paste and cook a minute more, stirring constantly.
5. Add the mushrooms and cook for 15 minutes until mixture is dry.
6. Put the mixture in a large bowl and cool to room temperature.
7. Add eggs (or egg substitute), cheese, breadcrumbs, parsley, walnuts, and cooked lentils to vegetable mixture.
8. Cover and chill for at least 25 minutes.
9. Spray a large baking dish with non-stick spray.
10. Scoop chilled lentil mixture into 1-2 inch balls, packing mixture firmly.
11. Arrange them on the baking sheet about ¼ inch apart.
12. Bake for 30 minutes.

Nutritional facts per two sliders: Calories: 326 calories, Carbohydrates: 44 grams, Fiber: 14 grams, Protein: 21 grams, Fat: 9 grams, and Sodium: 493 mg.

Everything tastes better in a taco, especially roasted vegetables! The key is to cut the vegetables small (1/4-inch cubes) and roast them well with taco seasoning. Have these tacos with whole wheat tortillas and a topping of shredded cabbage mixed with lime.

Roasted Vegetable Tacos – Serves 6

Roasted Vegetable Taco

• 1 medium onion
• 1 zucchini
• 1 yellow squash
• 1 large carrot
• 8-ounce container of white mushrooms or baby bellas
• 3 Tablespoons olive oil
• 2 Tablespoons taco seasoning
• ½ teaspoon salt

Directions:

1. Preheat the oven to 375° F.
2. Cut the vegetables into a ¼ inch dice. This takes a few minutes, but your work will be well worth it in the end. It is a good time to practice your knife skills.
3. Toss the cut vegetables with the olive oil, taco seasoning, and salt. You can do this in a large bowl or plastic bag.
4. Place the vegetable mixture on a sheet pan lined with parchment or foil (this makes clean up easy).
5. Cook the vegetable mixture 45 minutes to 1 hour, stirring the mixture half-way through.
6. Assemble the tacos on warmed tortillas.

Nutritional facts for one serving of the taco filling: Calories: 92 calories, Carbohydrates: 7 grams, Fiber: 2 grams, Protein: 2 grams, Fat: 7 grams, and Sodium: 219 mg.

Here is a recipe to add more fruit into your diet. This recipe calls for grapefruit, mango, and pineapple, but you can use most any combination of fruit!

Chili Lime Fruit Salad – Serves 6

Chili Lime Fruit Salad

• 2 grapefruit, cut into sections
• 2 mangos, chopped
• ½ pineapple, chopped (can use canned – discard juice)
• Dressing Ingredients:
• 2 tablespoons vegetable oil (canola, grapeseed, or sunflower seed)
• 2 tablespoons white-wine vinegar
• 1 tablespoon finely chopped jalapeno
• ½ cup finely chopped fresh mint leaves
• Juice and zest of 1 lime
• 1 tablespoon sugar (or less)
• Pinch cayenne pepper
• Salt and pepper to taste

Directions:

1. Place the fruit in a large bowl, cover, and refrigerate.
2. Make the dressing using a screw top jar or plastic container with a tight fitting lid.
3. Place all dressing ingredients in the jar or container and shake to combine.
4. Pour over the fruit and stir.
5. Serve immediately or chill until serving.

Nutritional facts per 1 ¼ cups of salad (based on ½ teaspoon salt and ¼ teaspoon pepper): Calories: 158 calories, Carbohydrates: 30 grams, Fiber: 3 grams, Protein: 2 grams, Fat: 5 grams, and Sodium: 2 mg.

Sources for this article NC Extension Food and Nutrition, Meds instead of Meds educational program. The research and selection of tested recipes was compiled by Alyssa Letchworth, ECU student intern. For more information about the Foods and Nutrition please contact Louise L. Hinsley, Extension Agent, Family Consumer Science at the Beaufort County Center of N.C. Cooperative Extension, 155 Airport Road, Washington, 252-946-0111.