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Expert Q&A

	By Peggy O'Shea Kochenbach Registered Dietitian

I don't cook much. How can I get my recommended servings of fruits and vegetables?

With so many convenience produce items available today, it is much easier to find ways to get in your five to nine servings of fruits and vegetables. The key often really is convenience, and if you make healthier foods more accessible, you'll be more likely to get them in." Look for pre-washed, pre-cut vegetables in your grocer's produce section and keeping them on hand for snacking. Keep carrot and celery sticks or broccoli or cauliflower flowerets on the shelf in the refrigerator. Then when you are hungry and looking for something to munch on you'll be more likely to grab them rather than something out of the cookie jar.

Also consider the "stealth nutrition" approach. Puree cooked carrots and add them to your tomato sauce for pasta – the colors blend perfectly and the mildly sweet taste will enhance the flavor. Add a package of defrosted, frozen chopped spinach to the ricotta cheese when making lasagna – not only will it add lots of great vitamins and make the ricotta easier to work with, but those so-called "spinach haters" won't even notice the addition! Try making carrot muffins rather than chocolate chip, or try various soups that contain pureed vegetables with flavorful spices. Even those who wouldn't touch the vegetables raw will find a flavorful soup made with the same vegetables both filling and delicious!

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