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Eat More Fruits & Veggies BINGO

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A BINGO sign with animated carrot, avocado, eggplant and red pepperAlright, we all know that eating fruits and veggies are good for you. In fact, eating at least 5 servings of fruits and veggies every day can lower your risk for health problems such as heart disease and type 2 diabetes.

The problem though is that most of us aren’t eating enough fruits and veggies. New data from the Canadian Risk Factor Atlas, released by the Public Health Agency of Canada shows that almost 71% of adults have low fruit and veggie consumption. Put another way, less than 30% of us are actually getting enough!

So, I’ve created a fun “Eat More Fruit & Veggies” BINGO card below with easy ways to eat more fruits and veggies throughout the day. Feel free to print the BINGO card for yourself and your family, or have fun making your own BINGO cards!

A BINGO card with 9 squares. Each square has a tip for eating more fruits and veggies.

Need some recipe inspo? Try these recipes:

Chicken Quinoa Salad

Beet Salad with Goat Cheese & Arugula

Black Bean, Corn & Avocado Salad

Beef Barley Soup

Air Fryer Chicken Fajitas

Salmon Chowder

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Small white bowls filled with salmon chowder

Two small white bowls with salmon chowder.

Salmon Chowder

This chowder is hearty, flavourful and uses budget-friendly canned ingredients. I like to serve the chowder in a ramekin or mug so it really feels like a hug in a mug!
Print Recipe Pin Recipe
Course Soup

Ingredients
  

  • 2 tsp canola oil
  • 1 small onion, diced
  • 1 garlic clove, minced or finely chopped
  • 2 carrots, diced
  • 2 stalks celery, diced
  • 1 green pepper, diced (If you don't have green pepper, simply add another carrot.)
  • 2 cups chicken broth, reduced sodium
  • 3 cups diced potatoes (about 3 medium sized potatoes)
  • 1 can (354 ml) 2% evaporated milk (You can substitute milk however it will yield a less creamy texture and flavour.)
  • 1 can (398 ml or 14 fl oz) cream of corn
  • 1 can (213 g) salmon
  • fresh dill (optional)

Instructions
 

  • In a stockpot, heat oil over medium heat. Sauté onion and garlic for 1-2 minutes.
  • Add carrots and celery. Cook for about 3 minutes, stirring occasionally.
  • Add green pepper. Cook for another 2 minutes, stirring occasionally until vegetables begin to soften.
  • Stir in the chicken broth and potatoes. Cover and bring to a boil. Reduce the heat to simmer for about 5 minutes.
  • Stir in the evaporated milk and cream of corn. Flake the salmon. Stir in the flaked salmon (including bones - they're great for calcium!) and liquid. Cover and simmer for 10-15 minutes, stirring occasionally, until chowder is heated through and potatoes are tender.
    Optional: Garnish with chopped fresh dill before serving.
Keyword Salmon Chowder, Soup

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