Welcome to Week 7 of the Eat the Rainbow Fruit and Veggie Challenge!
- It’s time for you to take the growth level quiz again! Find it here. We will use this to compare to your growth levels at the beginning of the challenge and at the end. Please fill this out by the end of the week!
- Plan to join our end of program Zoom session on August 31st at 3pm Eastern Time! We will have special rainbow themed wellness activity and share with each other about successes, challenges and your favorite recipes!
Today’s Topic: Let’s Talk About Snacks!!
This week we are going to talk about another way to increase fruits and veggies in your diet – with snacks!
Snacks are a great way to keep yourself energized and focused throughout the day as well as keep your blood sugar stable to avoid “crashes” in energy. However, traditional snack foods aren’t always the most nutritious options. Typical snack foods like potato chips and candy contain refined carbohydrates, added sugar, and extra sodium that will leave you feeling sluggish and tired rather than motivated to move through your day.
Next time you have the craving for an afternoon pick me up, reach for fruits and veggies instead! Fruits and vegetables are high in fiber, vitamins, and minerals that will keep you feeling full and energized until your next meal.
Stuck on how to make fruits and vegetables into a tasty snack? We’ve got your back! Here are some great ideas:
- Veggies and dip: Try cutting up some of your favorite crunchy vegetables (cucumbers, carrots, bell peppers, etc.) and dipping them into hummus or another dip
- Fruit and yogurt: Chop up your favorite fruit and dip it into greek yogurt for a delicious and filling snack
- Fruit and nut butter: Try slicing up some bananas or apples and dipping them into your favorite nut butter. The healthy fats from the nut butter will keep you full and satiated!
- Make your own kale chips: These are great when you are craving something crunchy and salty
- Avocado dip and veggies: Mash up a ripe avocado with salt, pepper, and lime/lemon juice – perfect as a dip for your favorite veggies!
- Homemade granola bars: These are a great option for those moments when you want a sweet treat
Week 7 Challenge: Replace one of your regular snacks with a fruit or veggie option this week! Try out one of our ideas above, or come up with your own. Don’t forget to take a picture and share it in our Facebook group!
Produce Highlight of the Week: Zucchini
Zucchini is a great example of a vegetable that you can incorporate into your snacks! It is a very versatile vegetable and has many health benefits including high fiber, vitamin C, antioxidants, and anti-inflammatory components. Zucchini may also have anti-cancer benefits and protect against tumor growth.
How to Use
Due to its naturally mild flavor, zucchini can be easily added into many different types of dishes. You can enjoy it raw, steamed, sautéed, and roasted. Playing with texture is also fun with zucchini – try grating it, spiralizing it, chopping it, or even blending it into different sauces, soups, or dips. Check out our recipe for zucchini muffins below for a great way to use this summer vegetable in your kitchen. These muffins make a great morning or afternoon snack!
- Yield: 12 muffins 1x
- 1 2/3 cup white whole wheat flour
- 1 tsp baking powder
- 1 tsp baking soda
- 1/2 tsp salt
- 1 tsp cinnamon
- 1 egg
- 1 tsp vanilla extract
- 1/2 cup maple syrup or honey
- 1/4 cup oil (coconut, olive, vegetable)
- 1/4 cup unsweetened apple sauce
- 1 1/2 cups grated zucchini (about 2 medium)
- 1/3 cup rolled oats (plus more for topping)
- Optional add-ins: walnuts, chocolate chips
- Preheat oven to 350ºF. Line a muffin tin with paper liners or use non-stick spray.
- Grate zucchini. Press lightly with paper towels to remove extra moisture.
- Add all dry ingredients (except rolled oats) into a large mixing bowl. Whisk to combine.
- Add all wet ingredients (except zucchini) into a separate mixing bowl. Whisk to combine.
- Add wet ingredients to the dry. Stir until well-incorporated.
- Add the grated zucchini and rolled oats. Mix. Add in any additional ingredients now (like walnuts or chocolate chips).
- Distribute the batter evenly into each of the 12 muffin cups. Sprinkle the tops with rolled oats.
- Bake in the oven for 18-20 minutes or until a toothpick inserted comes out clean.
-Julie & The Interns