SIMPLE and DELICIOUS
Staying healthy this past year has not been easy. Eating the right combination of foods can help keep you healthy. The key is more fruits and veggies and less meat and fats. At Harvest Home, we have learned that taste is very important because if it doesn’t taste good, no matter how healthy it is who wants to eat it. Like most of you, we’re busy, so simple and delicious ways to prepare healthy meals is the only way to eat healthy consistently.
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 of what you eat should be divided between healthy meat or fish and grain or carbs. Studies show that thinking about your meals divided on a plate helps you eat better.
Simple Steps to Better Eating: Fresh Produce = Better Nutrition and Health
Step #1: Change the balance of what you eat. Use the “My Plate” as a guide. Less meat and a lot more veggies.
Step #2: Cook your own food. Save money and get the taste you enjoy. It’s easier to eat healthy because you know what’s in your food.
Step #3: Plan your meals, roughly before you shop. Look for chicken or fish that’s on sale. Get Fresh veggies and fruits at our Harvest Home Markets. Find the nearest location in your neighborhood and save money
Step #4: Cut back on packaged foods with hidden ingredients like pounds of sugar and fat. They don’t power you through a busy day, instead they slow you down, and they are costly.
Harvest Home has resumed live cooking demonstrations preparing healthy recipes at all market locations every week. Visit a market near you to sample the recipe for the week. Let us know what you think. Together we can all have fun this summer while we stay healthy.
PAN ROASTED VEGGIES
RECIPE: Pan-frying Chicken and Summer Veggies
A Healthy Plate
INGREDIENTS:
1 lb. boneless, skinless thighs OR 1 1/2-2 lbs. bone-in chicken thighs
6-8 medium whole carrots, cut into sticks
2 large handfuls of green beans, washed and trimmed
2 yellow summer squash or zucchini cut in 1" slices
1 large sweet potatoes cut in strips (or baby red potatoes, halved or quartered)
1 medium red onion, cut into wedges
3-4 garlic cloves, minced
1 teaspoon dried rosemary (1 tablespoon of fresh)
teaspoon thyme (2 teaspoon fresh)
1 tablespoon oil (Olive oil is best)
1/2 teaspoon salt and pepper to taste
or use your favorite seasonings
PREPARATION:
Preheat oven to 425¡F.
Line a large rimmed, baking sheet with tin foil.
Toss chopped vegetables and herbs with oil right on the baking sheet.
Place chicken thighs on top of the vegetables.
Season all with salt and pepper.
Bake for 30-35 minutes or until chicken is cooked through and potatoes are tender. Toss and turn vegetables once or twice during cooking.
TIPS: Use any combo of veggies you like. Skip the potatoes and add a different starch.
Make A Different Meal: Leave out the potatoes and:
Mix with brown rice with an extra squeeze of lemon.
Mix with short pasta and top with your favorite sauce.
Mix with salad greens. Add a bit of lemon juice and olive oil for a quick dressing.
COMBO IDEAS: The combos are endless. Try your own.
Cut veggies in 1 to 2 inch chunks or slices. Use just a bit of olive oil and the seasoning you like.
Sweet potatoes, broccoli, red pepper, zucchini, yellow squash seasoned with 2 teaspoons of Italian seasoning and about a 1/4 cup of Parmesan cheese.
Butternut squash, sweet potatoes, red pepper and red onion with thyme, rosemary, olive oil and a tablespoon of balsamic vinegar or lemon juice.
SUGGESTION: Look for in-season veggies like asparagus, corn or tomatoes and add them.
TRICKS
If you are mixing potatoes with softer veggies like broccoli or squash, cook the chunks of potatoes for 10 minutes before add the other veggies to the pan.
Add mushrooms.
Add a bit of hot pepper or red pepper flakes for a spicier dish.
Reheat any leftover in the oven at 350¡ for about 6 minutes. Heating in the microwave can make the veggies soggy rather than crisp.
WANT TO STAY IN TOUCH?
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