Creative Ways to Use Leftover Fruits and Vegetables

Do you ever struggle to use up all your fruits and vegetables or have extras from a meal? Leftovers can be a fun way to get creative in the kitchen. You can use these extra ingredients differently in your next meal. You can also freeze them to use later.

According to the U.S. Department of Agriculture's (USDA) MyPlate, half of our plate should be filled with fruits and vegetables. Fruits and vegetables are rich in vitamins and minerals, such as vitamin A, vitamin C, fiber, and folate, which keep the body healthy and lower the risk of certain diseases. Eating enough dietary fiber promotes healthy bowel movements and lowers cholesterol levels. Use those leftover fruits and vegetables to fill half your plate in creative ways!

Try these ideas for leftover fruits and vegetables:

• Use a blender to make a smoothie.
• Add sliced strawberries, oranges, or cucumbers to your drinking water for a refreshing twist.
• Add fruit to oatmeal or yogurt.
• Use chopped vegetables in an omelet.
• Roast vegetables on a sheet pan with olive oil and seasonings.

Or freeze the leftovers for later use. Put them in a clear plastic airtight container or freezer bag and write the date on the package. For the best flavor, use the frozen leftovers within 3 or 4 months of freezing.

Here are some easy and tasty recipes to help you use extra vegetables, cooked brown rice, and cooked poultry or meat. When preparing these recipes, start with clean countertops and utensils. Wash your hands with soap and water. Wash the whole, fresh onion, celery, and corn by gently rubbing them under cold running water.

Skillet Meals

4 servings | serving size: ¼ of recipe (about 1 ½ cups)

This hearty and tasty one-pot dish can be prepared in under half an hour. Use leftover brown rice for this recipe.

Ingredients

• 2 (15-ounce) cans of low sodium stewed tomatoes
• 1 (10-ounce) package of spinach, frozen (can also use mustard or collard greens)*
• 1 cup brown rice, cooked
• 1 (15 ounce) can of white beans, drained and rinsed (navy, cannellini, or great northern beans)
• black pepper (to taste)
• ½ teaspoon dried oregano or basil (optional)
• Pinch of dried red pepper flakes (optional)

*Frozen or fresh broccoli may be substituted for greens

Directions

1. In a medium saucepan or electric skillet, heat stewed tomatoes on medium-high heat.
2. Add frozen greens to the stewed tomatoes and cook until tender.
3. Add the cooked rice, beans, and seasonings.
4. Cook until the dish reaches a temperature of 165°F.

Nutrition Information: Calories 260, Fat 1g, Sodium 430mg, Carbohydrate 53g, Dietary Fiber 12g, Protein 13g 

Recipe adapted from Myplate Skillet meals

Vegetable Soup with Chicken, Turkey, or Pork

4 Servings | serving size: ¼ of recipe (about 1 ½ cups)

This soup is a healthy way to use leftovers while eating your daily servings of vegetables.

Ingredients

• 2 cups broth or water
• 1 small onion, chopped
• 1 small celery stalk, chopped
• ½ cup tomatoes (canned or cooked)
• 1 cup corn, fresh or canned
• 1 cup chicken, turkey, or pork (chopped, cooked)

Directions

1. Heat broth to boiling.
2. Add onion, celery, and tomatoes.
3. Cover and simmer for about 30 minutes until vegetables are tender.
4. Add corn and chicken, turkey, or pork. Simmer a few minutes longer to blend flavors.

Nutrition Information: Calories 120, Fat 3.5g, Sodium 200mg, Carbohydrate 12g, Dietary Fiber 1g, Protein 13g

Recipe adapted from Vegetable soup chicken turkey or pork

More leftover ideas from the nutrition educators!

• Make homemade croutons with leftover bread.
• Use Taco Tuesday leftovers to make nacho toppings for an afternoon snack.
• Use leftover vegetables in scrambled eggs for breakfast.
• Add leftover rice or grains to sloppy joes or salads.
• Make a chicken salad using roasted chicken.
• Make vegetable soup with leftover roasted vegetables.

References

U.S. Department of Agriculture. (2020). What is MyPlate?

U.S. Department of Agriculture Food Safety and Inspection Service. (2020). Leftovers and Food Safety.