Benefits of adding more fruits and veggies to your diet
Fruits and Vegetables are rich in vitamins and minerals and provide the fiber that keeps your digestive system happy. Fuits and vegetables also play a role in reducing the risk of certain diseases.
It has been all over the news this past week that stroke risk decreases by 32% with every 200g of fruit consumed each day. The studies demonstrated that high fruit and vegetable consumption can lower blood pressure and improve microvascular function. The beneficial effects of fruits and vegetables applied to men and women of all ages. Researchers combined results of six studies from the U.S, eight from Europe and six from China and Japan.
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When baking, replace the fat called for in a recipe with mashed ripe bananas, fruit or squash puree, plain, fat free yogurt, or low-fat cottage cheese. Use a substitute that will compliment the baked item you are making; bananas are great for pancakes and applesauce works well for most quick breads.
For the measurements, 3 mashed bananas can replace 1/2 to 3/4 cup; the other substitutes can be measured 1 for 1. If you don't like how it turns out, only replace 1/2 or 3/4 of the fat and see if that is any better.