Cabbage and TomaTo Salad Serves: 8

Ingredients:1 small head cabbage, thinly sliced 2 medium tomatoes, cut into cubes1 cup sliced radishes¼ teaspoon salt2 teaspoons vegetable oil2 tablespoons lemon juice½ teaspoon black pepper¼ teaspoon chili powder2 tablespoons chopped fresh cilantro

Directions:1. Wash hands with warm water and soap.2. Wash cabbage, tomatoes and radishes before cutting.3. Mix together the cabbage, tomatoes, and radishes

in a large bowl.4. Mix together the rest of the ingredients in

a medium bowl.5. Pour over the vegetables and mix together.6. Chill before serving.

nutrition information per serving: calories, 43; carbohydrate, 7gm; protein, 1gm; fat, 1.5gm; saturated fat, 0.5gm; trans fat, 0gm; cholesterol, 0mg; fiber, 2.5gm; sodium, 96mg; calcium, 49mg; folate, 53mcg; iron, 0.7g; percent calories from fat, 27%.

Adapted from Delicious and Heart Healthy Latino Recipes.

FaST and eaSy SweeT PoTaToeS Serves: 4

Ingredients:1 pound sweet potatoes, washed and

cut into ½ inch slices½ cup orange juice2 tablespoons brown sugar1 tablespoon margarine, melted½ teaspoon cinnamon¼ teaspoon salt

Directions:1. Wash hands with warm water and soap.2. Put sweet potatoes in a large skillet and cover with

boiling water.3. Cover and cook until the sweet potatoes are tender.

Drain well.4. Mix all the remaining ingredients in a small bowl.5. Return the potatoes to the skillet. Pour the

sauce over them. 6. Cook over medium heat for another 5 minutes.7. Serve warm.

nutrition information per serving: calories, 168; carbohydrate, 33gm; protein, 2gm; fat, 3gm; saturated fat, 0.6gm; trans fat, 0.5gm; cholesterol, 0mg; fiber, 3.9gm; sodium, 450mg; calcium, 46mg; folate, 6.8mcg; iron, 0.8mg; percent calories from fat, 16%.

yummy green beanS wiTh TomaToeS Serves: 4

Ingredients:1 teaspoon vegetable oil1 small onion, finely chopped1 can (14.5 ounces) diced tomatoes1 package (16 ounces) frozen green beans¼ teaspoon garlic powder½ teaspoon dried basil½ teaspoon dried oregano

Directions:1. Wash hands with warm water and soap.2. In a nonstick skillet, heat oil over medium heat.3. Add onion and cook for 5 minutes.4. Add tomatoes, garlic powder, basil, and oregano

and cook 2 minutes.5. Add green beans. Cover and cook 8 minutes.6. Serve warm.

nutrition information per serving: calories, 82; carbohydrate, 12gm; protein, 2.5gm; fat, 1gm; saturated fat, 0gm; trans fat, 0gm; cholesterol, 0mg; fiber, 4gm; sodium, 241mg; calcium, 68mg; folate, 4mcg; iron, 1mg; percent calories from fat, 16%.

Fill uP on FruiTS and VeggieSAlways rinse fruits and vegetables thoroughly.

Keep a bowl of fresh fruit on the kitchen counter. Cut up vegetables and put them in the refrigerator

where kids can see.Dried fruits, like raisins, make a great snack.

hungry kidS need healThy SnaCkSgreat ways to eat more fruits and vegetables:

Yogurt and bananasOatmeal and raisins

Quesadilla with tomatoes and peppersCheese pizza with peppers, tomatoes,

mushrooms, onions, spinachVegetables taste great with a low fat dip or dressing.

Salads are an easy way to eat your vegetables.

why do we need FruiTS and VegeTableS?

Eating more fruits and vegetables helps families stay healthy. Different colors of fruits and veggies have different vitamins and minerals. Eat a variety of colors to get

lots of nutrition.

how muCh To eaT eVery day

girls/women

boys/men

AgE FRuIt VEgEtAbLES2-3 1 cup 1 cup4-8 1 cup 1½ cups9-13 1½ cups 2 cups14-18 1½ cups 2½ cups19-30 2 cups 2½ cups31-50 1½ cups 2½ cups

51 & over 1½ cups 2 cups

AgE FRuIt VEgEtAbLES2-3 1 cup 1 cup4-8 1½ cups 1½ cups9-13 1½ cups 2½ cups14-18 2 cups 3 cups19-30 2 cups 3 cups31-50 2 cups 3 cups

51 & over 2 cups 2½ cups

Limit juice to ½ cup for 1-6 year olds and 1 cup for 7-13 year olds.

For more free recipes and healthy tips, visit eatwellbewell.org or call 1-800-695-3335.

This material was federally funded by uSDA’s Supplemental Nutrition Assistance Program through the Arizona Nutrition Network. The Supplemental Nutrition Assistance Program provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. to find out more, contact 1-800-352-8401. This institution is an equal opportunity provider and employer.Fruits & Veggies — More Matters and the Fruits and Veggies — More Matters logo are trademarks and service marks of Produce for better Health Foundation and may not be reproduced without prior written consent from Produce for better Health Foundation. AzNN 09/09.½ cup is the size of ½ a baseball

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1 cup is the size of 1 baseball

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