Winter is coming and the days are getting cooler.  Now is good time to think about cleaning. Not cleaning your house, we mean cleaning your hard-working body on the inside, this way it will run better. It’s easier than you think. Our Harvest Home markets are packed of what you need: colorful fruits and veggies.  Just choose the right ones for a healthier and energetic body.

There are certain vegetables that act as cleaners for the body. Sweet potatoes, apples, collard greens, Swiss chard 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.  The more colorful the fruits and veggies, the better their cleaning power. Want more cleaning power in your meals? Add nuts, especially pecans, and black beans or lentils.

Here’s how it works: Our bodies work all day and night pumping blood, taking in air, and turning food into energy.  As our bodies work, they also produce “waste products” from creating all that energy. Think of it like a car’s engine that produces emissions.  It is not good to have many “waste products” running around our bodies. Our bodies don’t work as well, and you don’t feel as good. This can even increase your 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 fruits and vegetables can get help you get rid of some of that “dirt” caused by having too much fast food, cake, potato chips and soda over the summer.

Enjoy “Cleaning Up” with the yummy taste of fall veggies.

Fall Cleanup

RECIPE: Sweet potatoes, Apples and Sausage

INGREDENTS:

• 1 tbsp olive oil or avocado oil

• ½ tsp salt

• 1 medium sweet potato peeled and cut into ½ inch cubes

• ½ medium yellow onion chopped

• 2 apples cut into ½ inch pieces. (Try Fuji or Granny Smith apples)

• 4 large pre-cooked sausage links (or less) cut in slices

• 2 tsp fresh thyme or ½ tsp dried thyme

• 3 cloves garlic

• ½ tsp ground cinnamon

• ¾ cup broth

TO MAKE

• In a large skillet, cook the sliced sausage. Remove and set aside. Wipe the fat from the pan and add olive oil

• Heat oil over medium high heat. Once the oil is hot, add onions, sweet potatoes and salt. Cook, stirring occasionally until the onions are translucent and potatoes are fork tender. About 10 minutes

• Stir in the apples, garlic, thyme, cinnamon and sliced sausage. Cook for 5 minute.

• Add broth to skillet and bring to a boil. Cook until broth has evaporated. About 5 minutes

• Serve and enjoy warm. Allow leftovers to cool and store in fridge for up to 3 days.

VARIATION: Add about 2 cups of greens (Kale, Swiss Chard) Before cooking the sweet potatoes and apples, add greens to pan with hot oil. Stir occasionally, until wilted, about 5 minutes. Lower heat to medium high and add sweet potatoes and onions.

TIPS and TRICKS

To improve your digestion and energy

Sweet Potato Fries:  (Kids LOVE them)

• Cut a sweet potato into thin strips. (like match sticks)

• 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

NOTE: Use very little oil.  Just enough to lightly coat the strips.

• Colorful Soups and Stews: Add carrots, beets, broccoli or greens to your dishes. They are filling, but 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

• Black beans have lots of fiber and even more taste. Add them to salads, soups or stews to get good fiber without a fuss.

A few little changes to your meals and you’ll have more energy, feel better and healthier.

Did you know?

Sweet potatoes are considered a nutritional powerhouse.