Last week’s chilly weather reminded us all that winter is on its way. Now is a good time to think about cleaning your hard working body on the inside so it can continue to “run” better. It’s easier than you think. Our Harvest Home Farmers Markets can help you achieve this with its colorful fruits and veggies. Just choose the right ones for a healthier and more energetic body.

Here’s how it works: Our bodies work all day and night pumping blood, taking in air, and turning food into energy. As the body works it also produces “waste products” from creating all that energy. Think of it as a car’s engine, it produces emissions. This means our bodies don’t work as well; you don’t feel as good as you can and you even increase the risk of serious illness. But our bodies have amazing ways of cleaning all this out. We just need to give them a little help. Fiber and antioxidants in certain fruits and veggies can get rid of some of that “dirt” caused by having too much fast food, cake, potato chips and soda over the summer.

The Good News: The right fruits and veggies, give our bodies the extra boost they need for their cleaning. The more colorful they are the better. Sweet potatoes, apples, dark green leafy veggies, like Swiss chard, spinach and kale, carrots, beets and broccoli are all delicious hard-working cleaners. They are low in calories, help our digestion and cut back bad cholesterol that can cause heart disease. Nuts, especially pecans, and beans, like black beans or lentils add taste and cleaning power to any meal.

Being healthy and eating delicious really is easy!

FALL CLEAN-UP 2021

RECIPE: Sweet Potatoes, Apples and Greens

INGREDIENTS:

• 4 medium sweet potatoes, peeled and cut lengthwise into quarters, then cut crosswise into 1/8 inch slices

• 3 tbsps butter, plus 3 tbsps melted butter

• 2 tbsps olive oil

• 3 tsps fine salt

• 2 tsps freshly ground black pepper

• 3 medium baking apples, peeled, cored, and cut into quarters

• 6 cups loosely packed greens such as kale, chard, or collard greens, stems removed and torn into 2-inch strips

PREPARATION:

• Preheat oven to 400 degrees.

• On foil-lined baking sheet, toss potato slices with the olive oil, 1 tsp salt, and 1/2 tsp pepper. Bake until cooked through and slightly caramelized, about 20 minutes. Keep warm.

• In heavy skillet over moderate heat, melt 3 tbsps butter. Add apples and sauté until tender and golden brown, about 15 minutes. Keep warm.

• In heavy large pot over moderate heat, combine remaining butter and 3 tbsps water. Add greens and sauté, stirring occasionally, until wilted, about 5 minutes. Lower heat and add sweet potatoes and apples. Continue cooking, stirring occasionally, 3 to 4 minutes. Stir remaining 2 tsps salt, and 1 1/2 tsps pepper. Serve hot.

TIPS AND TRICKS:

Improve Your Digestion and Energy

Sweet Potato Fries: Kids Love Them!

• Cut a sweet potato into thin strips.

• Place on a baking sheet with a little bit of olive oil, salt and pepper.

• Bake in 400 degree oven for 15 to 20 minutes. Check and turn after about 10 minutes

• Colorful Soups and Stews: Add carrots, beets, broccoli or greens to your dishes. They are filling, and low in calories. They help your digestion and work to lower bad cholesterol to keep your heart healthy.

• Carrots for dipping: Skip some chips. Use carrots or celery for dipping with salsa.

• Chickpeas are a great source of "cleaning" fiber with lots of taste. Toss some chickpeas into tacos, soups and salads.

A few little changes to your meals will bring big positive changes to your health.