Sneaky Ways to Add Fruits and Veggies to Food

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Raw foods are great sources of vitamins and minerals because everything that is consumed is fresh and alive. Nothing has been heated for pasteurizing so no nutrients have been lost. It is best to consume a raw meal on an empty stomach, preferably 4 hours or so since your last meal so that the nutrients have the opportunity to be absorbed directly into your system without combining with other processed foods.

Fruit Pops


(Adapted from August 2009 issue of Runner's World, p.42, "Treat Yourself: Refuel and Rehydrate with Homemade Frozen Pops)

In the summertime there are many occasions for kids to snack on healthy things. When it is hot out there is less demand for the heavy meat and potatoes dishes favored during the winter. A mainstay among kids is the ice pop, which more often than not, is simply an ice stick saturated with corn syrup and artificial coloring. Create your own healthy frozen treats at home and your kids will be slurping down 2 servings of the 5 fruit and vegetables recommended daily.


  • 100% juice: pineapple, orange, cranberry, or a mix
  • Chopped fresh fruit with any non-edible peels taken off
  • Popsicle molds

For 1 serving, use 1 cup of juice and 1 cup of fruit. Blend the juices together in the blender with the fruit. Some good fruit suggestions are peaches, mangoes or strawberries. Pour the mix into pop molds and freeze for about 3 hours. These taste just as good (if not better) than the ones the ice cream truck dispenses and they are full of replenishing carbohydrates, vitamins and minerals.