Spring into Summer

The days are getting warmer and longer, and we are experiencing sunset at 8:30 pm. How can we maintain our energy levels until it gets dark? The answer: Delicious, fresh, fruits and vegetables of the season at Harvest Home Farmers’ Markets.  Juicy asparagus, velvety spinach, crunchy radishes, pump peas, and sweet strawberries. But hurry: Most of these veggies are only in the markets for a short time in the late spring and early summer.  Find a market in your neighborhood by clicking HERE.

These mouth-watering spring veggies will get your body moving to match your spring mood.  They’re loaded with vitamin B’s.  Vitamin B’s helps our bodies turn food into fuel, so we have more energy. Our bodies don’t store Vitamin B’s.  We need to get them from veggies to look and feel our best. Those B’s also help maintain healthy hair and skin; help us stay alert and even improve our memories.  Naturally sweet strawberries help build our immune system.

Tasty ways to get your B’s

  • Snack on them raw: Sugar snap peas, radishes, or strawberries:  Delicious!

  • Pep up your salads:  Add radishes, sugar snap peas, small pieces of asparagus even strawberries to fresh spring greens

  • Roast asparagus and radishes cut in half and mixed with a teaspoon of olive oil at 400 degrees for 15-20 minutes.

  • Simply stir-fry: Heat 2 teaspoons of olive oil in a skillet.  Add some chopped garlic and cook for about a minute. Toss in torn-up fresh spinach leaves or 1-inch pieces of asparagus cut on the diagonal or sugar snap peas or mix them all together.   Cook until the spinach wilts or the asparagus is as soft as you like.  Season with salt and pepper

Anyway you eat these spring veggies, those B vitamins will start your body moving better.  Best of all, our farmers accept SNAP/EBT, WIC, NYC Health Bucks, Senior Vouchers, and more. Get your B’s for a better summer!

My Healthy Plate

RECIPE: RAINBOW VEGGIES, PAN-FRIED CHICKEN

INGREDIENTS:

  • 1 ½ pounds chicken breasts or thighs cut into 1-inch pieces, boneless and skinless

  • 2 zucchini sliced into half circles

  • 1 yellow squash sliced into half circles

  • 4 carrots peeled and cut into circles

  • 1 red bell pepper sliced into 1-inch strips

  • 1 red onion sliced into 1-inch strips

  • 2 tablespoons olive oil extra virgin

  • 1 teaspoon garlic powder

  • 1 teaspoon salt

  • ½ teaspoon onion powder

  • ½ teaspoon black pepper

Optional: fresh chopped herbs for garnish. Try rosemary, parsley, and/or basil

TO MAKE:

  • Preheat oven to 400 degrees. Line a 12 x 17 baking sheet with parchment paper. (Can omit the parchment paper if you don't mind a little extra cleanup.)

  • Spread chicken, zucchini, squash, carrots, bell pepper, and red onion on the prepared baking sheet.

  • Drizzle olive oil over everything on the baking sheet.

  • In a small bowl stir together, garlic powder, salt, onion powder, and pepper. Pour the seasoning blend over the chicken and veggies on the baking sheet. Stir so everything is coated and then spread out all ingredients in a single layer. 

  • Bake for 20 minutes, stirring once halfway through, until chicken is cooked, and veggies are tender.

  • Top with any chopped fresh herbs you have. I like rosemary, parsley, and/or basil. Serve!

TIPS AND TRICKS: Healthy in a Hurry

VEGGIES MAKE A MEAL

  • Plan meals with the veggie as the main ingredient.  Then add enough meat to make a hardier dish.  Saves $$ and cuts back on calories and fat!

  • Cook greens you like 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 of 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.

TAKE SMALL STEPS. CHANGE TAKES TIME.

ADD A VEGGIE A WEEK

_____________________

Video of the week

The Benefits of Locally Sourced Produce