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Produce

It’s as easy as (apple) pie to get your “Five a Day” (the number of servings of fruits and vegetables recommended by the American Cancer Society) when you eat a vegetarian diet. Fruits and vegetables are great sources of essential vitamins, minerals, and antioxidants.

They have also been proved to lower the risk for strokes, heart disease, certain cancers, and high blood pressure. Sneak fruits and veggies into your favorite recipes by replacing meat with eggplant, eggs with apple sauce and bananas, and dairy products in soups with puréed potatoes or cauliflower. Pump up the vegan quotient even further by adding grilled or sautéed veggies to burritos, lasagna, spaghetti sauce, “meat” loaf, and casseroles. Instead of a soda, reach for a frothy smoothie made from frozen fruit (add bananas instead of milk for a creamy texture).

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