for breast cancer survivors, How to Enjoy Eight-Plus Servings of Vegetables and Fruits Every Day, part 7

How to Enjoy Eight-Plus Servings of Vegetables and Fruits Every Day, part 7

Here are some helpful tips:

31. Make a quick “pasta salad” by adding 2 cups of cooked whole-grain rice,
quinoa, amaranth, buckwheat, or other grain to 4 cups of diced vegetables and
2 cup of chopped fresh parsley. Make it as colorful as possible. Season with
garlic, black pepper, and basil, and dress with olive oil and vinegar or lemon
juice.

32. For convenience, look to ready-to-eat (washed, peeled, sliced, grated, or some
combination), packaged vegetables at the market. Or set aside some time on
the weekend to wash and prepare vegetables for the upcoming week. Having
containers of chopped onions, grated carrots, sliced zucchini, and other
prepared vegetables on hand simplifies preparation of healthy meals.

33. Put extra vegetables in spaghetti sauce. Try shredded carrots, onions, chopped
spinach, roasted eggplant, mushrooms, or some combination of these
ingredients.

34. Make a stir-fry for dinner once a week. Cook a diverse assortment of vegetables
over medium heat in 1/3 cup of broth and 1 tablespoon of olive oil (add a
dash of sesame oil to jazz up the flavor).

35. Bake an apple, quince, or pear for dessert. Core the fruit, stuff the center with a
combination of uncooked rolled or steel-cut oats, cinnamon, chopped walnuts,
and 1 tablespoon of raisins or currants. Bake at 375°F for about 45 minutes
(the aroma will tell you when it’s done).