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UNL Extension in Lancaster County

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Have a Healthy Red & Green Holiday!


Alice Henneman, MS, RD, UNL Extension in Lancaster County
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holiday pearEating several servings of a variety of colorful fruits and vegetables a day helps maintain good health, protect against the effects of aging, and reduce the risk of cancer and heart disease.

Have some fun with the red and green colors during the winter holiday season. Here's a list of red and green fruits and vegetables from the National Cancer Institute.

red
red dot Tomatoes red dot spaghetti sauce red dot tomato juice red dot tomato soup red dot red peppers red dotred onions red dot beets red dot red cabbage red dot kidney beans red dot apples red dot pink grapefruit red dot red grapes red dot strawberries red dot cherries red dot watermelon red dot raspberries red dot cranberries red dotpomegranates

green
green dot Leafy greens green dot asparagus green dot green peppers green dot broccoli green dot green beans green dot peas green dot cabbage green dot green onion green dotBrussels sprouts green dot okra green dot zucchini green dot Chinese cabbage green dot green apple green dot green grapes green dot honeydew melon green dotkiwifruit green dot limes

Some quick red and green fruit/vegetable combos include:

  • Red and green apple slices surrounding your favorite fruit dip like a wreath
  • Cole slaw with red apple chunks
  • Cole slaw with cherry tomato or grape tomato halves
  • Tomato soup garnished just before serving with a sprinkle of green onion stems, sliced into small rings
  • Small sprigs of red and green grapes used as an edible garnish around a holiday meat platter
  • Peas garnished with bits of pimiento
  • Pomegranate juice garnished with a slice of lime
  • Juicy pomegranate seeds tossed atop a green salad -- for information on how to eat a pomegranate, visit the Pomegranate Council Website at www.pomegranates.org/nomess.html
  • Pizza with a tomato sauce topping and chopped green peppers

fruit basket

As a healthy holiday gift, give a colorful fruit basket.

To find recipes featuring red and green colored fruits and veggies:

To learn about the other colors and how many fruits and veggies you need daily based on your age, sex and physical activity, use the quick calculator at http://www.fruitsandveggiesmatter.gov

red and green holiday


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