There's no better time for veggies

During this unprecedented time of pandemic, it is important to focus on our health and self-care—especially eating good food. Colourful veggies and fruit is a great way to get the vitamins, minerals, and fibre your body needs to stay healthy. Fruit and veggies should make up half your plate.

Here are some of our best tips to veg out more often and how best to stock your pantry, fridge, freezer along with a few hacks to keep your produce fresh longer.

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Buy frozen

When out of season, frozen fruit and veggies make a great choice.  They’re picked at their optimal peak for nutrition and then flash frozen.

STEAM IT

Simply steam them in 4-5 minutes in your microwave in a Silicone Steamer (CA: Rectangular Steamer US: Rectangular Steamer)

ROAST IT

Roast veggies In the oven—simply drizzle with olive oil, top with your fave seasoning (we love CA: SPG US: SPG) and bake at 400F for 20-30  minutes (depends on veggie).

SAUTE IT

In a fry pan or wok. Just add veggies, oil, seasoning (try CA: Asian Str-Fry US: Asian Stir-Fry) and stir fry for 3-5 minutes until tender-crisp.

STEAM/ADD/SAUTEE IT

Add frozen fruit to smoothies or yogurt bowls. Steam it oatmeal in a steamer for a healthy breakfast. Or, sautee it with a little butter and top ice cream or add to pancakes or crepes. YUM!

Buy canned

Canned veggies and fruit can be delicious and nutritious. Simply look for no added sugar or salt for healthier options—even giving canned veggies a rinse can help reduce sodium by as much as 30%.

COOK IT

Add canned veggies to casseroles, stews, pasta, and nourish bowls.  

ADD IT

Add canned fruit to oatmeal, yogurt parfaits or smoothies.

Buy dried

Dried fruit is great, energy-dense food that can be enjoyed in smaller portions—think 2 tbsp. max.

ADD IT

Add dried fruit like cranberries, raisins, chopped apricots or figs to oatmeal, cookies, granola, trail mixes, granola bars, salads, even cooked rice or quinoa.

5 hacks to keep your produce freezer longer

  1. Keep in mind: where you bought it is where you store it. So, think about where you found it in the grocery store and then store it, the same way. Keep potatoes, onions, and tomatoes out of the fridge. Store in a cool, dry area instead.

  2. Keep ethylene-producing produce – avocados, kiwis, tomatoes, honeydew melons – away from ethylene-sensitive foods – apples, broccoli, carrots, lettuce.

  3. Better berries. Before you stash them in the fridge, wash strawberries, raspberries, and other berries with a mix of vinegar and water (1:3 ratio). Rinse, pat try, and store in airtight containers with a paper towel to absorb moisture.

  4. Store greens with a dry paper towel in a plastic bag in your crisper.

  5. Store an apple with your bag of potatoes. Can prolong your potatoes for up to 8 weeks.

Enjoy!

Amelia Warren