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5 Easy and Affordable Fruit and Veggie Meals

by on March 19, 2012

For National Nutrition Month, we have come up with a list of simple and nutritious meals that you can make out of vegetables and various fruits in an effort to promote healthy eating habits. Not only are these meals delicious but they offer vitamins, fiber and other minerals that are essential to maintaining a healthy weight and preventing diabetes and heart disease.  Also, keeping your budget in mind, most of these meals come under $15.

Fruit Salad

2 small bananas, sliced; (20-ounce) can pineapple chunks in juice, drained; 1 (8-ounce) low-fat yogurt (try vanilla or lemon); 1 (15-ounce) can (2 cups) fruit cocktail in juice, drained; Wash, peel and slice bananas; Wash and dry blueberries; Drain pineapple chunks and fruit cocktail; Neatly layer 3 to 5 different types of fruits; Put yogurt as top layer. Cover and chill until ready to serve.

Black Bean Rice & Veggie Salad

1/4 cup extra-virgin olive oil; 1/4 cup lime juice; 1 teaspoon ground cumin, 1 1/2 cups cooked basmati rice, cooled; 1 can (15 oz.) black beans; rinsed and drained; 1 cup finely diced carrots; 3/4 cup raw corn kernels; 3/4 cup finely chopped tomato; 1/4 cup minced Italian parsley; 1/4 cup minced fresh cilantro; 2 tablespoons finely chopped red onion; Salt and pepper.

Preparation instructions: In a serving bowl, stir olive oil, lime juice, and cumin to blend. Add rice, beans, carrots, corn, tomato, parsley, cilantro, and onion. Stir gently to coat. Season to taste with salt and pepper.

Cream of Asparagus Soup

3 cups (1/2-inch) sliced asparagus (about 1 pound); 2 cups fat-free, less-sodium chicken broth; 3/4 teaspoon fresh thyme, divided; 1 bay leaf; 1 garlic clove, crushed; 1 tablespoon all-purpose flour; 2 cups 1% low-fat milk; Dash of ground nutmeg; 2 teaspoons butter; 3/4 teaspoon salt; 1/4 teaspoon grated lemon rind

For preparation instructions, click here.

Grilled Vegetable Salad with Feta and Mint

1 red bell pepper cored and cut into 4 pieces; 1 eggplant (about 1 pound), cut across into 1/4-inch rounds; 1 medium onion, cut into 1/4-inch slices; 2 medium zucchini (about 8 ounces each), cut lengthwise into 1/4-inch slices; Olive oil cooking spray; 5 tablespoons extra-virgin olive oil; 2 tablespoons red wine vinegar; 1/2 teaspoon dried oregano; Salt and freshly ground black pepper; 1 cup grape tomatoes, halved; 1/4 cup chopped fresh mint; 1/2 cup crumbled feta cheese

For preparation instructions, click here.

Asparagus Pesto Pasta Salad

2 pounds asparagus; 2 tablespoons lemon juice; 3 cloves garlic; 1/4 cup pine nuts (lightly toasted); 1 cup lightly packed fresh basil leaves; 1/2 teaspoon salt; 3 tablespoons nutritional yeast; 1 tablespoon olive oil (OPTIONAL); 1 pound whole wheat or gluten-free spiral pasta; 2 medium ripe tomatoes, diced (optional); Salt and pepper, to taste

For preparation instructions, click here.

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2 Comments
  1. Good ideas. I especially like the Asparagus Pesto Pasta Salad. Last week I made a shrimp pesto mac and cheese and it was so good.

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