Do you get the recommended amount of fruits and vegetables in your diet? Probably not because the Centers for Disease Control and Prevention show that only about 1 in every 10 Americans eats enough fruits and vegetables. Just 13% of the US consumer 1 ½ - 2 cups of fruit as recommended by federal dietary guidelines and less than 9% eat 2-3 cups of vegetables every day. There is a perception that fruits and vegetables are more expensive than other foods and it’s not accurate and your local Extension Office can give you information showing otherwise. We just need to get into the habit of replacing some of those foods we normally eat with fruits and vegetables. Eating a good amount of colorful fruits and vegetables is important because they help lower a person’s risk of chronic illnesses such as obesity, heart disease and type 2 diabetes. They are generally low in fat, high in fiber and help control blood sugar as well. With careful meal planning, smart shopping and a few changes in your storage and preparation techniques, you can make the most out of your family budget by always including fruits and vegetables in your meals.

Lemon Cheesecake Yogurt Cups

12 reduced fat vanilla wafers

8 oz 1/3 less fat cream cheese (softened)

¼ cup sugar

1 tsp vanilla

6 oz fat-free vanilla Greek yogurt

2 large egg whites

3 Tbsp lemon juice

1 Tbsp lemon zest

1 Tbsp all purpose flour

24 blackberries

Preheat the oven to 350 degrees. Line the cupcake tin with liners. Place a vanilla wafer at the bottom of each liner. Gently beat cream cheese, sugar and vanilla until smooth using an electric mixer. Gradually beat in fat free yogurt, egg whites, lemon juice, lemon zest, and flour. Do not over beat. Pour into cupcake liners filling half way. Bake 25 minutes or until center is almost set. Cool to room temperature. Chill a few hours in the refrigerator. Top with fresh berries and powdered sugar if desired.