An RD & CSA: Week 1

If you know nothing else about me, please know that yes, I am a Registered Dietitian, but I also love, love, love to eat. And I'll eat just about anything. For some time now, I have tried to pay more attention to where my food comes from. I've gotten better about buying in season but needed more help with buying local. And then I discovered Community Supported Agriculture (CSA).

My first CSA experience kind of just fell into place:

• Found the Colvin Family Farm on a Local Harvest CSA search
• Mentioned it to a friend who agreed to share the half bushel (large share) with me
• Made our first online payment in April

If you don't know where to start, I would suggest doing a search on Local Harvest. The website also lets you search for farmers' markets and grocery stores/co-ops. It's a great resource!

I also suggest doing some research (RDs do love a good plan): look at ratings on different sites, look at Facebook pages (if the farm has one) and see what people are saying, compare the price/size of different shares. More to come about cost and planning..

Now for week 1 and all the delicious food I've enjoyed!

L to R: garlic, cauliflower, red leaf lettuce, broccoli, bok choy, Swiss chard, strawberries, radishes

I'm proud to say that I used all of the produce I got last week - nothing went to waste!

{ Week 1 Share }

Strawberries

Red leaf lettuce + radishes: lots of salad

Garlic + Swiss chard: Spaghetti with Swiss Chard and Garlic (recipe below)

Cauliflower: Curry Roasted Cauliflower

Broccoli + bok choy: Broccoli and Bok Choy Stir Fry (with brown rice)

{ Recipe }

Spaghetti with Swiss Chard and Garlic (modified from Smitten Kitchen)

Makes 4 to 6 servings

3 Tbsp extra-virgin olive oil (to be honest, you probably only need 2 Tbsp)
1 garlic (bulb and top), chopped
1 medium onion, finely chopped
1 pound (or so) Swiss chard, stems and center ribs finely chopped and leaves coarsely chopped separately
1/2 cup vegetable broth
Whole wheat spaghetti

Heat oil in a 12-inch heavy skillet over medium heat, then cook garlic and onion about 3 minutes until garlic is golden and onion is soft.

Stir chard stems into onion mixture with broth and 1/4 teaspoon each of salt and pepper. Cook, covered, over medium-high heat until almost tender, about 5 minutes. Stir in chard leaves and cook, covered, until stems and leaves are tender, about 5 minutes.

Meanwhile, cook spaghetti until al dente. Serve vegetables over hot spaghetti.

Helpful tip: I keep my pasta separate and measure out a cup as my serving (I tend to overdo it with all things noodles).

I've got vacation time coming up and won't be able to fly my share across the country with me. Game plan: feed and give whatever I won't use to my friends who are lovely enough to watch my dogs for me!

Do you plan your meals for the week or do you just wing it?

Jen, MS-MPH, RD, LDN

Power Up with Breakfast

Breakfast gives you energy to start the day, and is important for everyone!

Get the morning nutrition you need with these quick breakfast ideas:

• Make oatmeal with milk or  water. Mix in raisins or dried cranberries. Top with chopped walnuts.
• Layer low-fat yogurt with your favorite crunchy cereal and sliced fruit or berries.
• Mix up a breakfast smoothie made with low-fat milk, frozen strawberries and a banana.
• Top a bowl of whole-grain cereal with blueberries, sliced peaches or any favorite fruit. Pour on low-fat or fat-free milk.
• Top a toaster waffle with low-fat yogurt and fruit.
• Stuff a whole-wheat pita with a sliced, hard-cooked egg and low-fat shredded cheese.
• Spread a flour tortilla with peanut butter. Add a whole banana and roll it up.
• Spread almond butter on a whole-grain toasted bagel. Top with apple slices.
• Add lean ham and low-fat Swiss cheese to a toasted whole-grain English muffin.

If your taste buds just don’t crave breakfast foods, try these: 

• Peanut butter and banana sandwich on whole-grain bread.
• Leftover veggie pizza.
• Deli turkey, a slice of low-fat cheese and lettuce wrapped in a tortilla.
• Leftover rice mixed with low-fat yogurt, dried fruit and nuts. Sprinkle with cinnamon.

You can also try this recipe!

Springtime Cereal:
(Makes 2 servings)
3 ⁄4 cup wheat and barley nugget cereal
1/4 cup 100% bran cereal
2 tsp toasted sunflower seeds
2 tsp toasted almonds, sliced
1 Tbsp raisins
1/2 cup bananas, sliced
1 cup strawberries, sliced
1 cup raspberry, strawberry, or plain yogurt, low-fat

Mix the wheat and barley nugget cereal, bran cereal, sunflower seeds and almonds in a medium bowl. Add raisins, bananas and half of the strawberries. Gently stir in the yogurt and divide between two bowls. Scatter the remaining strawberries over the top and enjoy!

Information from the Academy of Nutrition and Dietetics (formerly the American Dietetic Association). The Academy is the world's largest organization of food and nutrition professionals and is committed to improving the nation's health and advancing the profession of dietetics through research, education and advocacy. Visit the Academy of Nutrition and Dietetics at www.eatright.org.