Getting Ready for Winter
The cooler days are starting. Winter is coming. Now is a good time to think about cleaning. Not cleaning your house; cleaning your hard-working body on the inside so it will “run” better. It’s easier than you think. Our Harvest Home Farmers’ Markets are full of what you need: colorful fruits and veggies. Just choose the right ones for a healthier and more energetic body.
The good news: sweet potatoes, apples, dark green leafy veggies, like 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 on bad cholesterol that can cause heart disease. The more colorful the fruits and veggies are, the better their cleaning power. Nuts, especially pecans, and black beans or lentils can add even more tasty cleaning power to your dishes. Just delicious.
Here’s how it works: Our bodies work all day and night pumping blood, taking in air, turning food into energy. As our bodies work, they also produce waste products from creating all that energy. Think of it like the way a car’s engine produces emissions! It is not good to have a lot of this stuff running around our bodies. Our bodies don’t work as well; you don’t feel as good as you can, and you 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 the fruits and veggies above can get rid of some of that dirt caused by having too much fast food, cake, potato chips and soda over the summer.
Enjoy the Clean Up with the delicious taste of fall veggies!
Recipe: Sweet Potatoes, Apples & Greens
(Serves 10. Easy to cut in half)
INGREDIENTS
4 medium sweet potatoes, peeled and cut lengthwise into quarters, then cut crosswise into 1/8-inch slices
3 tablespoons butter, plus 3 tablespoons melted butter
2 Tablespoons olive oil
3 teaspoons fine salt
2 teaspoons freshly ground black pepper
3 medium baking apples, peeled, cored, and cut into quarters (Choose Sweet Macs or Tart Granny Smith)
6 cups loosely packed greens such as kale, chard, or collard greens, stems removed & torn into 2-inch strips
TO MAKE:
Preheat oven to 400°F.
On foil-lined baking sheet, toss potato slices with 2 tablespoons olive oil, 1 teaspoon salt, and 1/2 teaspoon pepper. Bake until cooked through and slightly caramelized, about 20 minutes. Keep warm.
In heavy skillet over moderate heat, melt 3 tablespoons butter. Add apples and sauté until tender and golden brown, about 15 minutes. Keep warm.
In heavy large pot over moderate heat, combine remaining tablespoon of butter and 3 tablespoons water. Add greens and sauté, stirring occasionally, until wilted, about 5 minutes. Lower heat to moderately low and add sweet potatoes and apples. Continue cooking, stirring occasionally, until warmed through, 3 to 4 minutes. Taste. Stir in remaining 2 teaspoons salt, and 1 1/2 teaspoons pepper. Serve hot.
NOTE: Make it a meal. Add pieces of cooked chicken or pork or sausage.
TIPS AND TRICKS
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.
More Yummy “Cleaning”
Colorful Soups & 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. Great for your eyesight.
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 and feel better.
It’s easy to get healthier
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