Ants on a Log and Other Bites 

“Here, have some ants on a log.”

I watched as my coworker and good friend slid the creation across the table toward me while we took a quick break in the lounge between meetings.

I eyed the small stalk of celery, slathered with peanut butter and topped with raisins arranged to resemble ants marching in formation.

“Way to ruin perfectly good peanut butter,” I replied, pushing it back toward her.

“It’s how I get my vegetables, fruits, and protein in one snack.” She pointed to each ingredient as if making her case.

“Oh, I get it. But no thanks.” I held up a hand and shook my head, warding off any temptation she might have had to send the ant procession my way again.

She shrugged, took a bite of her celery, taking out two of the "ants" with it, and returned to her paperwork.

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When spring arrives, I am all in for eating a salad every day (well, most days), along with a nutrient-dense smoothie packed with fruit, a handful of frozen kale or spinach, and a scoop of protein powder as my afternoon snack. Lightly sautéed fresh veggies with dinner? Yes, please! An apple from the fridge—or better yet, straight from an apple tree? Absolutely!

I don’t begrudge anyone for how they choose to get their daily servings of fruits, vegetables, and protein. In fact, I applaud anyone who manages to consume the recommended daily amounts: 1.5 cups of fruit and 2.5 cups of vegetables for women, and 2 cups of fruit and 3.5 cups of vegetables for men, as outlined by the Dietary Guidelines for Americans (DGA). But I've realized that if we want to keep up the habit of eating enough fruits and veggies, we each need to find what works for us. And, importantly, we need to be flexible in how we approach it throughout the year.

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My enthusiasm for fresh, crisp produce usually lasts through January, but then—when the deep cold settles in, the snow lingers for weeks and weeks and weeks, and my sense of humor fades as I bundle up in three layers just to stay warm—I don’t want cold food. And no, a wilted salad is never in my top 50 cravings. Ever. And while I like soup, I sometimes want something heartier.

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I never seem to struggle with drinking enough water, but my fruit and veggie intake? That definitely takes a hit in the colder months.

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So, what’s a girl to do? If I’m striving to be the best version of myself, why does this happen? If I’m all about a wellness journey, shouldn’t I love eating healthy?

Well, here’s the thing. I really do love healthy food. I love the idea of fueling my body with scientifically backed nutrition. I love data. (Let’s be clear—I have never claimed to be exciting, and that previous statement confirms it.) But I also love carbs and sugar, and my cravings for them hit hard in the winter months.

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My Tricks for Getting Enough Fruits & Veggies

Over the years, I’ve searched for ways to sneak extra fruits and vegetables into my meals—often borrowing tips from the world of picky-eater parenting (because, honestly, I sometimes have the palate of a six-year-old). Here are some of my go-to methods:

• Shredded zucchini, mashed banana, or pumpkin purée in baked goods

• Pureed veggies added to tomato sauce

• Mashed carrots or sweet potato stirred into mac and cheese

• Frozen spinach layered into lasagna

• Fresh or frozen berries, cherries, sliced banana, or avocado added to oatmeal, smoothies, toast, or yogurt.

• Dried fruit (preferably with a little dark chocolate! 😊) as a snack—especially on long commute days to prevent me from turning into a total bear by dinnertime.

Speaking of dried fruit, keep in mind that while it’s a great option, it’s more concentrated in sugar due to the dehydration process. If you usually eat a full cup of fresh fruit, you only need about half a cup of dried fruit to get the same nutrients—but the sugar content will typically be higher.

Meal Prep: My Secret Weapon

A lot of the ways I sneak in fruits and veggies involve an extra step—like pureeing or dicing ingredients—which isn't always convenient after a long day. That’s why, every 1 to 2 months, I spend a couple of hours prepping produce for my freezer.

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Meal prep is one of those things I wish I was more disciplined about. And while I’m wishing, I also wish I owned a stand-alone freezer. But I digress.

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Last fall, there was an incredible sale on onions and peppers, so I stocked up. That weekend, I chopped them up and used my vacuum sealer (a brilliant suggestion from my sister) to portion them into 1-cup and 2-cup bags, labeled with a permanent marker. It cost me around $35 for the vacuum sealer—not expensive at all, considering how much easier it has made cooking.

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I prepped:
✔️ Onions and peppers for quick sautéing
✔️ Onions, peppers, celery and carrots to toss into the crockpot for chili or stews (they basically dissolve after a few hours of cooking)
✔️ Pureed pumpkin for soups and baked goods
✔️ Sliced bananas for smoothies
✔️ Berries, spinach, and other greens for blending or cooking

Having these little freezer packs ready to go has made meal prep so much easier!

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Want More Tips?

One of my favorite finds while researching this article was from Thriving Home:
🔗 50 Ways to Sneak Vegetables and Fruits into Kid Favorites

Another great resource is Meal Village, which has even more creative ideas:
🔗 Sneak Veggies into Food

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And while I still won’t willingly be eating ants on a log anytime soon, I’ll gladly take a smoothie, a warm bowl of veggie-packed chili, or a slice of pumpkin bread—extra hidden nutrients included.

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At the end of the day, the best way to eat more fruits and vegetables is to find what works for you. And if that means stuffing spinach into lasagna or sneaking pumpkin into muffins—go for it!

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Article by Carol Bradford, a wellness coach and lifelong educator who loves helping others eat more fruits and veggies—just not on a celery stick with peanut butter and raisins.