Does eating healthier seem too BORING and expensive, not to mention too complicated, with all those dos and don'ts? At Harvest Home, we found simple and DELICIOUS ways to eat healthier. DELICIOUS is important. If it doesn't taste good, who wants to eat it? Like most of you, we're busy, so let's keep it simple.
Think of what you eat in a day or even a week. Half of what you eat should be fruits and veggies! The other half of what you eat should be divide between healthy proteins and grain or carbs. Studies show that thinking about your meals divided on a plate like above helps you eat better.
SIMPLE STEPS TO BETTER EATING: Better taste and better health. Just "FRESHEN UP" your eating. Make small changes and gradually get healthier.
Step #1: Change the balance of what you eat. Use the "Health Plate" as a guide. A little less meat and a lot more veggies!
Step #2: Cook your own food. You will save money, get the taste you enjoy and it's easier to get healthy because you know what's in your food!
Step #3: Plan your meals...roughly... before you shop. Look for chicken or fish that's on special. Get really FRESH veggies and fruits at a Harvest Home farmers' market in your neighborhood (https://www.harvesthomefm.org/manhattan-markets) Save $$.
Step #4: Cut back on packaged foods with hidden "dangers" like pounds of sugar and fat that don't help power you through a busy day. They can actually slow you down. And they are costly. Instead, pick up some seasonings like cumin and garlic powder to spice up your plate! These go a long way.
Harvest Home FOOD TALK will provide tips for making your favorite foods a little easier and healthier. Join the conversation. Let us know what you think. Share your recipes. Together we can all have fun this summer while we get healthier.
RECIPE: Vegetable Satay with Chicken
Serves 6
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
¾ pound of chicken pieces
½ onion sliced thinly
2 teaspoon of olive oil
Satay dressing (see below)
PREPARATION: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, whatever you like
TIPS: Healthy in a Hurry
USE BROWN RICE INSTEAD For a slightly nutty taste with extra fiber and vitamins.
TRY COCONUT RICE:
1 ½ cups brown rice
1 can coconut milk
½ teaspoon salt
PREPARATION:
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.
VEGGIES MAKE A MEAL
Plan meals with the veggie as the main ingredient. Then add some protein for a heartier dish. Saves $$ and cuts back on calories and fat!
Cook any 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 or a hardboiled egg into your veggie dish for extra protein.
WE WANT TO HEAR FROM YOU!
Comment below, follow up on social media and join our mailing list for healthy recipes and tips on how to prepare your meals!