Try new fruits and vegetables to add variety to your diet

Exploring news tastes and textures is a good way to get out of the food rut, said Janice Hermann, Oklahoma State University Cooperative Extension Service nutrition specialist.

“If you want to expand your tastes, try new types of fruits, vegetables and grains,” Hermann said. “The nutrients these foods contain are all part of a healthy eating plan. Adding new food to your regular diet can enhance your meal and boost your nutrient intake.”

Many grocery stores around the state are carrying a bigger variety of fruits and vegetables. Make it a point to pick up one or two news things when grocery shopping.

When exploring new fruit varieties, some good choices are pomegranates, kumquats, passion fruit and acerola. All of these fruits are great sources of vitamin C. In addition, kumquats and passion fruit have a lot of fiber. Passion fruit and acerola are great sources of vitamin A.

Kohlrabi, bok choy, jicama and parsnip can add interesting flavor and texture to vegetable dishes and stir-fry main dishes. Hermann said these vegetables are high in vitamins C and A, as well as fiber, potassium and folate.

“Quiona is a grain that contains more protein than most other grains and is a good source of calcium, phosphorus, magnesium, potassium, copper, zinc and iron,” she said. “Flaxseed is rich in omega-3 fatty acids, and bulgur can be used in recipes similar to how you use rice or cous cous. The great thing is bulgur has a higher nutritional value than rice or cous cous. You probably know it best as the main ingredient in tabouli salad, but it can be tasty and low-fat in pilaf, soup, stuffing or casseroles. It also can be used as a meat extender or meat substitute in vegetarian dishes.”

The Internet is a great resource for learning about various fruits and vegetables you may find in your local supermarket.

“If you find something new at the store you’d like to try, but are unsure how to prepare it, ask the produce manager for advice,” she said.

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Oklahoma State University, U.S. Department of Agriculture, State and Local Governments Cooperating: The Oklahoma Cooperative Extension Service offers its programs to all eligible persons regardless of race, color, national origin, religion, gender, age, disability, or status as a veteran, and is an equal opportunity employer.
 
Trisha Gedon
Communications Specialist
Agricultural Communications Services
136 Agriculture North
Oklahoma State University
Stillwater, OK  74078
405-744-3625 (phone)
405-744-5739 (fax)
trisha.gedon@okstate.edu