BE SAFE-EAT WELL
July 20, 2020
Our city is starting to open up. We have all worked to get this virus under control. BUT IT HAS NOT DISAPPEARED. We all need to keep doing what we have been doing: Wearing Masks, Washing Hands, staying 6 feet away from other people. IT IS EXTREMELY IMPORTANT TO EAT THE PROPER FOODS TO KEEP OUR BODIES RUNNING WELL.
Make it simple. Think of what you eat in a day or even a week. Half of what you eat should be fruits and veggies...more veggies than fruits. The other half should be dividing between healthy protein, grains, nuts or carbs. Avoid the white carbs. Thinking about your meals divided on a plate like this can help.
Harvest Home will provide recipes and tips for making tasty food healthier.
Join the conversation.
Let us know what you think.
Share your recipes.
Together we can stay healthy.
HEALTHY PLATE:* An easy way to think about your meals
* Based on Harvard T.H. Chan School of Public Health Nutrition Source
SIMPLE STEPS TO BETTER EATING: Making small changes can lead to healthy results when you balance what you eat.
Step #1: A little less meat and carbs; A LOT MORE VEGGIES! Plan a veggie meal and then add a little meat. Or skip the meat and adding beans for protein.
Step #2: Cook your own food. Save money; get the taste you enjoy. It's easier to get healthy because you know what's in your food!
Step #3: Plan your meals before you shop. Get FRESH veggies and fruit at a Harvest Home farmers' market Harvest Home in your neighborhood.
Step #4: Cut back on packaged foods with hidden "dangers" like pounds of sugar and fat that don't help power you through a busy day. They can actually slow you down as well as being costly.
SAVOR THOSE VEGGIES
RECIPE
SATAY: A South West Asian Dish
Serve hot or cold depending on the weather! Prepare the main ingredients & then add the dressing or sauce. (Serves 6)
INGREDIENTS:
2 cups of cauliflower florets
4 carrots cut in match-stick size pieces
1 cup broccoli
½ onion sliced thinly
2 teaspoon of olive oil
Satay Dressing (see below)
PREPARATION:
Veggies:
Steam the cauliflower and carrots for about 4 minutes until slightly soft.
Add the broccoli for another 3 minutes
Remove from heat, rinse with cold water and set aside.
Add the onion and saute until the onion is soft.
Remove from heat and mix with veggies.
Dressing:
Whisk ingredients together
1 tablespoon reduced sodium soy sauce
1 tablespoon white vinegar
1 tablespoon olive oil
1 tablespoon minced fresh ginger
1 garlic clove, finely minced
2 teaspoon curry powder
¼ teaspoon salt
Add dressing and let sit for at least 2 hours at room temperature OR cover & refrigerate for a day.
NOTE: Add a little chicken or beef or fish if you like.
TIPS: Veggies Make a Meal
TRY COCONUT RICE:
INGREDIENTS:
1 ½ cups brown rice 1 can coconut milk½ teaspoon salt
PREPARATION:
Rinse rice. Add it to a pot with coconut milk, salt and 2 ½ cups of water.Bring to a boil, lower heat and simmer covered with a tight lid for about 20 minutes.Turn off the heat, leave the cover on and let sit for 10 to 15 minutes.
Cook greens you like: collard greens, spinach or kale. Add your favorite beans like chickpeas or black-eyed peas to make meal. Season to your taste. Add cooked chicken or beef for flavor and a bit of protein.
USE WHOLE GRAIN BROWN RICE:A slightly nutty taste with extra fiber and vitamins