Put More Produce on your Plate!

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Pumpkin recipes:

• Pumpkin Mac and Cheese
• Pumpkin Banana Oat Muffins
• Pumpkin Lentil Soup

Kale recipes:

• Kale Pesto
• Kale Chips
• Kale Caesar Salad

Carrot recipes:

• Maple Glazed Carrots
• Carrot Cookies
• Moroccan Spiced Carrot Soup

Spaghetti squash recipes:

• Spaghetti Squash Casserole
• Spiced Spaghetti Squash Cake
• Thai Peanut Spaghetti Squash

Corn recipes:

• Corn and Zucchini Frittata
• Corn, Blueberry and Wild Rice Salad
• Corn and Avocado Salsa

Beet recipes:

• Beet and Carrot Muffins
• Honey Lemon Beets
• Roasted Beet Hummus

Apple recipes:

• Apple Spice Muffins
• Coleslaw with Apples and Cranberries
• Curried Butternut Squash and Apple Soup

Zucchini recipes:

• Chocolate Zucchini Smoothie
• Zucchini Feta Fritters
• Zucchini Parmesan

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Try out New Recipes!

Fun Recipe Videos

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Tips

• Aim for half of your plate to be filled with veggies and/or fruit at meals and snacks.
• Add veggies to sauces, soups and other mixed dishes.
• Stock up on frozen vegetables when they are on sale so they can be easily added to your meal.
• Prepare a salad or chop raw vegetables ahead of time, so that it’s easy to pack in your lunch the next day.

Fast Facts

• Fruit and vegetable consumption provides an important source of vitamins, minerals and fibre, which may reduce the risk of heart disease and some types of cancer. (Reference: Statistics Canada)
• Only 1 in 3 Canadians eat enough vegetables and fruit. (Reference: Statistics Canada)
• Fruit and vegetable consumption contributes to increased feelings of being full and satisfied. (Reference: Heart & Stroke Foundation)