The right combination of foods can keep you healthy, it’s simple. More fruits and veggies, and less meat. Harvest Home has found simple and delicious ways to do this. Surprisingly, this can save you money but most importantly, delicious. If it doesn’t taste good, who wants to eat it?
Thinking about your meals divided on a plate like the one below helps you eat better. 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 grains or carbs. Studies show that thinking this way about what you eat in each day can help you eat healthier.
SIMPLE STEPS TO BETTER EATING:
Step #1
Change the balance of what you eat. Use the “Healthy Plate” as a guide. A little less meat and a lot more veggies. Fresh Produce = Better Taste and Health
Step #2
Cook your own food. Save money, get the taste you enjoy. it’s easier to stay healthy because you know what’s in your food.
Step #3
Plan your meals before you shop. Look for chicken or fish that’s on special. Get fresh veggies and fruit at a Harvest Home Farmers’ Market in your neighborhood and save money.
Step #4
Cut back on packaged foods with hidden “dangers” like pounds of sugar and fat. They do not give you the energy you need for a busy day. Instead, it can slow you down and are costly.
Visit our markets and participate on our Cooking Demos, get recipes and tips for using more fresh produce on your everyday meals.
Healthy In A Hurry
RECIPE: Vegetable Satay with Chicken
Serve hot or cold depending on the weather! Prepare the main ingredients and then add the dressing or sauce
INGREDIENTS:
2 cups of cauliflower florets
4 carrots cut in match-stick size pieces
1 cup broccoli
3/4 pound of chicken pieces
½ onion sliced thinly
2 teaspoon of olive oil
Satay Dressing (see below)
TO MAKE:
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
Chicken:
Cut chicken into bite size pieces and thinly slice the onion
Sauté chicken in 2 teaspoon of olive oil until it’s cooked
Add the onion and sauté 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 and refrigerate for a day. Serve hot or cold.
TIPS AND TRICKS
Veggies make a meal
Plan meals with the veggie as the main ingredient. Then add enough meat to make a hardier dish. Saves money and cuts back on calories and fat.
Cook your favorite greens: collard greens, spinach or kale. Add your favorite beans like chickpeas or black-eyed peas. Season to your taste, then add cooked chicken or beef for more flavor and a bit of protein.
In a hurry? Toss a can of tuna into your veggie dish for extra protein.
Use Brown Not White Rice:
A slightly nutty taste with extra fiber and vitamins
Try Coconut Rice:
1 ½ cups brown rice
1 can coconut milk
½ teaspoon salt
TO MAKE
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.
TIP: Take small steps. Change takes time. Add a veggie a week.
_____________________
Video of the Week: