Eating more fruits and vegetables is a great way to improve your nutrition. However, after the first couple of weeks, that plain green salad with low fat dressing might start to loose it’s appeal. To fight off dietary boredom, it is important to eat a variety of flavors. Here are some helpful tips to help you “Pump up the Flavor”!

Small steps are key:

  • Try mixing sliced or frozen fruit with your cereal
  • Add apple chunks, pineapple, grapes, or raisins to tuna or chicken salad
  • If you have a blender, try making fruit smoothies out of fresh or frozen fruit, yogurt & fruit juice.
  • Add dried or fresh fruit to oatmeal, pancakes, and waffles
  • Color counts! Try adding colorful vegetables, such as red cabbage, carrots or bell peppers to salads.
  • Salad toppers- dried cranberries, raisins, sliced pears, oranges, nectarines, grapefruit or strawberries.
  • Add vegetebles, such as grated zucchini, carrots, spinach or kale to soups or salads.
  • Add LOTS of vegetables to sandwiches. Lettuce, tomatoes, cucumbers, bell peppers and avacado slices are flavorful choices.
  • Dip raw vegetables in low-fat salad dressing, hummus, or peanut butter.
  • Flavor your pasta or pizza without additional salt, sprinkle on dried oregano, garlic powder or red pepper flakes.
  • Spice up your veggies! Yummy flavor combinations include carrots with cumin seeds, beets with ground anise, and sauteed onions with saffron threads.
  • Herbs add effortless flavor. Try basil with tomatoes; mint with fruit salad or carrots; silantro with salsa or Mexican dishes; sage with poultry; or rosemary with chicken, fish, or pork. Fresh herbs can often be found at the dining hall or, if you don’t see them, just ask!

One of the most important things in “pumping up the flavor” is not ot overdo it! Stick with 1 or 2 new flavors, you can always add more later.

For more information on dining services, please visit: http://food.rutgers.edu/