Shop smart – put fruits and veggies in YOUR cart!

Lawndale News Chicago's Bilingual Newspaper - Foods

By Kim Kirchherr, MS, RD, CDE SUPERVALU Dietitian

September is fruit and vegetable month, and with school back in swing, it’s a great time to makeover mealtime to ensure fruits and vegetables are a part of every eating occasion. Not only will this brighten menus and make plates appealing, but eating a balanced diet with plenty of fruits and vegetables, along with activity each week, can help reduce risk for many chronic diseases, including heart disease. How much is enough? The average adult needs about 4.5 cups of fruits plus vegetables each day. Visit for some guidance on every food group for everyone in the family.

It’s easy to add more fruits and veggies to your day!

  • Keep a bowl of fresh fruit on the counter so you see it when looking for snacks. Remember to wash fruits (and veggies) before eating.
  • All forms of fruits and veggies can count! Read labels for best bets in canned and frozen to avoid added sauces, fat, and/or sodium. Choose 100% juice, and keep dried fruit on hand because it can be added to yogurt, oatmeal, and salads, too.
  • Add fruits or veggies to existing menu items. Orange slices and strawberries taste great in spinach salad, and frozen veggies work great in soups and casseroles.
  • Snack on veggies. Make it easy by washing and cutting them ahead of time. Serve with peanut butter, or try low fat plain yogurt mixed with salsa or ranch dressing mix for a creamy dip that counts towards a dairy serving, too.
  • Separate – Keep raw meat and poultry products separated from fruits, veggies and any other foods which will not be thoroughly cooked.

Frijoles Rancheros

Lawndale News Chicago's Bilingual Newspaper - FoodsPreparation:
Prep Time: 10 minutes + soaking
Cook Time: 1 hour, 35 minutes
Amount: 20 servings

2 pounds pinto beans , soaked, rinsed and drained
2 cups chicken broth
2 tablespoons vegetable oil
2 medium tomatoes, diced
2 medium onions , diced
5 Serrano chiles, seeded and diced
1/4 cup chopped cilantro

1. Place beans in a large stock pot or Dutch oven; add chicken broth and enough water to cover beans. Simmer for 1 hour.
2. In large skillet, heat oil over medium-high heat. Add tomatoes, onions, chiles and cilantro; sauté 5 minutes.
3. Add sautéed vegetables to beans; continue simmering for 30 minutes or until beans are tender and liquid has thickened. Salt to taste.
4. Purée to desired consistency. Serve with shredded cheese and sour cream, if desired.

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Lawndale News
5533 W. 25th St.
Cicero, IL 60804
ATTN. Fresh Take on Health and Nutrition Column from Jewel-Osco

Until next time!

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