There’s bad news, and good news.

Bad news: A recent report showed people are eating fruits and vegetables less frequently, down nearly 10% since 2004.

Good news: A simple dip recipe makes snacking on apples even more appealing! This dip adds flavor, calcium, and fat and protein for staying power. Plus it’s totally delicious!

Dips can make any raw fruit or vegetable more appealing. In fact, the fat in this fruit dip and other vegetable dips helps your body absorb fat-soluble vitamins (the Vitamin A from carrots and the Vitamin K in broccoli).

Slice It and Dice It

Whether you are a college student trying to eat more fruits and veggies or a parent trying to get your kid to, the way you chop or slice it may matter. We all have various taste and texture preferences. It took me a while to realize that I preferred my veggies diced or thinly sliced as opposed to large pieces or chunks. I also prefer a sliced apple or pear to taking a bit out of a whole one. When I prep my fruit and veggies the way I like them, I’ll eat more! Win win!

Think about the way the fruit and veggies you are exposed are cut or presented. Does it affect whether you choose them or not? If so, change it up! Slice and dip your apple! Give your bell pepper and onion a fine dice before you saute, or eat a banana with a fork!

Food & Mood

Including a variety of plants in your diet is an important way to support both your mental and physical health. Some foods can even improve your mood!  How? Well, certain foods trigger serotonin release (the feel-good neurotransmitter).

Adding a variety of fruits and veggies to your diet helps support a healthy mood and body. For example, pineapple, bananas, kiwi fruit, plums, and tomatoes contain high amounts of the amino acid tryptophan. Your body can’t make tryptophan on its own, so you have to eat foods that contain this important amino acid! Including all varieties of fruits and vegetables in your diet can impact your overall sleep patterns, energy, sports performance and risk of disease. So come on, who's down for a good night's sleep and higher energy levels? Click To Tweet

Find more recipes here for tasty ideas about getting more plants into your diet.

May is Mental Health Month. If your mood has been off lately, see a professional to talk it out. Find resources here.

I am participating in the Have A Plant® Ambassador program. I share resources for ways to add more fruits and vegetables to your diet. I am not paid to post.

5 from 1 vote

Easy Peanut Butter Dip

This dip is easy and inexpensive. You can make a double or triple batch to share, or just enjoy it yourself. It's also great to spoon into oatmeal. Keep refrigerated.
Prep Time 5 minutes
Servings 2 servings
Author Rosanne Rust MS RDN,


  • 3 tbsp Plain non fat Greek yogurt
  • 2 tbsp Creamy peanut butter
  • 1/2 tsp honey


  • Measure ingredients into a small bowl. Stir with small whisk until well combined. Serve with sliced apples. Keep leftovers refrigerated.