Last week's chilly weather reminded us all that winter is on its way. Now is 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 Farmer's Markets are full of what you need: colorful fruits and veggies. Pick a variety for a healthier, more energetic body!
Here's how it works: Our bodies work all day and night pumping blood, taking in air, turning food into energy. As the body works it also produces "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. It means our bodies don't work as well; you don't feel as good as you can and you can even increase your risk of illness. But our bodies have amazing ways of cleaning themselves if we give them a little help. Fiber and antioxidants in certain fruits and veggies can get rid of some of those waste products caused by having too much fast food, cake, potato chips, and soda.
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 the "cleaning" power.
Sweet potatoes, apples, carrots, beets, broccoli, dark green leafy veggies, like collard greens, chard, spinach, and kale are all delicious "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 meals really is easy!
RECIPE: Sweet Potatoes, Apples and Greens
Sweet apple and potato flavored greens
(Serves 10)
INGREDENTS:
4 medium sweet potatoes, peeled, cut lengthwise into quarters, then cut crosswise into 1/8-inch slices
5 tablespoons butter, plus 3 melted tablespoons
3 teaspoons fine salt
2 teaspoons 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°F.
On a foil-lined baking sheet, toss potato slices with 3 tablespoons melted butter, 1 teaspoon salt, and 1/2 teaspoon pepper. Bake until cooked through and slightly caramelized, about 20 minutes. Keep warm.
In a heavy skillet over moderate heat, melt 3 tablespoons of butter. Add apples and sauté until tender and golden brown, about 15 minutes. Keep warm.
In a large pot over moderate heat combine the remaining 2 tablespoons of butter and 3 tablespoons of 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. Add the remaining 2 teaspoons of salt, and 1 1/2 teaspoons pepper. Serve hot.
TIPS and TRICKS
To 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 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, and low in calories. They help 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 or hummus.
Chickpeas are a great source of fiber: Make hummus to go with those fresh veggies from the market or toss some chickpeas into tacos, soups and salads.
Black beans have lots of fiber: Add them to salads, soups or stews for a great taste and to get 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!
WE WANT TO HEAR FROM YOU!
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