Fruit and Vegetable Basics

• Fruits and vegetables look good, taste great and contain vitamins and minerals.
• You can get your variety of fruits and vegetables in many ways because fruits and vegetables come fresh, frozen, canned, dried, and as 100 percent fruit or vegetable juice.
• Wash fresh fruits and vegetables thoroughly in water.

Are you not sure how to increase your fruit and vegetable intake? Here are some tips that you might want to consider:

• Start your day with 100 percent fruit or vegetable juice.
• Slice bananas or strawberries on top of your cereal.
• Have a salad during lunch, and carrot sticks for an afternoon snack.
• Include a vegetable with dinner and you already have about 5 Cups of fruits and vegetables.
• If you need more than 5 cups per day , try adding a piece of fruit for a snack or an extra vegetable (like carrots or green beans) at dinner.

You can get some of your fruits and vegetables at restaurants too. Try some of these healthy choices:

• veggie pizza
• pasta with vegetables (but watch out for those high fat cream sauces)
• fresh vegetable “wrap”
• vegetable soup
• small salad (instead of fries)
• plenty of fresh vegetables from the salad bar.

Ingredients:

1 kg. pork
4 pieces potatoes, cut into quarters
1 big onion
2 tbsp. cooking oil
3 tsp. salt
2 pieces red pepper
3 pieces tomatoes
1/2 cup tomato sauce
6 tbsp. vinegar
1-1/2 tsp. garlic (7-10 cloves)
1/8 cup bread crumbs

Procedure:

Slice pork into individual pieces. Saute in garlic, onions and tomatoes. Season with salt. Add vinegar and let boil for 5 minutes. Then add enough water or stock to make meat tender and make up for sauce. When almost done, add sliced pepper and thicken with bread crumbs. Cook for 5 minutes thereafter. Remove from fire and garnish with fried potatoes.