Cooking With Fruits and Vegetables


Using a microwave is fast and fun. Use a microwave or pressure cooker to quickly "zap" vegetables or a potato and retain their nutrients.


  • Grill fruits or vegetables. When grilling, wrap vegetables in aluminum foil, or use skewers of pineapple, yellow squash, eggplant, nectarines, zucchini, or cherry tomatoes, onions, mushrooms. Place over medium-hot coals for a fun-to-eat and flavorful BBQ treat.
  • Make a quick smoothie in the blender by puréeing peaches and/or nectarines, a touch of your favorite fruit juice, crushed ice, and a light sprinkling of nutmeg.
  • Make homemade salsa with tomatoes,mangoes, avocados, red onions, cilantro, and lime juice.
  • Looking for a fun appetizer when you entertain? Try making spears of fruit by attaching strawberries, grapes, melon slices, or pineapple chunks onto small skewers. Use low-fat or non-fat yogurt for a dip.
  • Here's a quick fruit salad you can make in less than a minute. Open a can of juice-packed mandarin oranges and empty into a bowl. Add a sliced banana, a sliced apple, and some blueberries or raisins.
  • Cool off with a great treat! Pour 100 percent fruit or vegetable juice into an ice cube tray or popsicle mold to make juice cubes or popsicles.
  • Sometimes you can eat some of your fruit and vegetables their own containers. Kiwifruit comes with its own serving cup and cantaloupe with its own serving bowl. Just cut them in half through the middle and scoop out each half with a spoon.
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