Farmers' Market: April - November 2013

Finally, summer is here and we can all enjoy the bounty of fruits and vegetables that East Tennessee has to offer. East Tennessee has a rich agricultural community, offering a wide variety of local foods including meat, produce, and dairy!

We are lucky to have access to heirloom fruits, vegetables, and grain such as Cherokee purple tomatoes, pesticide-free strawberries, and Hickory Cane corn in East Tennessee. We can also buy grass-fed beef, free-range chickens and eggs, and the prosciutto of the South—Benton’s bacon! Eating locally and in season can change your perspective on how incredible fruits and vegetables can taste. Eating your vegetables is hardly a chore when they’re bursting with flavor and freshness. Market season allows the farmers and artisans to exhibit their hard work and we’ve been looking forward to it since December.

Visit every vendor
There are numerous vendors at every farmers market, and each has special heirloom varieties of produce that cannot be seen in a regular grocery store. These include heirloom red, green, or purple okra, purple beans, ambrosia corn, watermelon radishes, over 20 types of tomatoes, and much more. There are also vendors who sell handmade products such as buttermilk soap, candles, goat cheese, and granola. 
 

Food
Getting hungry while picking your produce? Don’t worry! There are several food trucks and stands to satisfy your cravings. Dale’s Fried Pies, Pop Culture popsicles, Savory and Sweet truck, Cruze Dairy Farm Milk Bar and many others have specialty foods you cannot find at other restaurants.

Giving back to your community
Not only is shopping at your local farmers market a fun and delicious experience, it is a chance to give back to your community. Buying locally supports the farmers and artisans to create and expand their business. Buying locally also takes some of the guess work out of choosing foods that are safe and nutritious—as you can ask the farmer directly about his or her growing and harvesting practices. Farmers also tend to have great ideas for how to prepare the produce if it’s new to you.

Flexibility
There is a market for almost every one. Whether you live in Norris or Sequoyah Hills, there is a market open near you. Here is a list of all of the market times and locations compiled by Rebecca Simmons for FamilyFriendly Knoxville. If you’re not from this region, see Pick Tennessee Products for a list of markets all over TN. Also see Growing Seasons to find out what is in season.

Contributed by Jaanki Purohit 2013 UTK Dietetic Intern

Memorial Day Menu Tips

Who doesn’t love a reason to gather family, celebrate, and enjoy scrumptious, homemade food? A few words come to mind when I think of the official summer kick-off: Crank up the grill. There is nothing that says summer quite like the aroma of grilled meats carried by a gentle summer breeze coupled with the harvest of beautiful fruits and vegetables to enjoy. As the summer rolls in, Memorial Day celebrations give us an opportunity to get started on the right track for season-long indulgence in the best of what summer has to offer. The sun isn’t the only bright star of the season; summer hosts a number of beautiful fruits and vegetables to make your Memorial Day healthy and satisfying to all your guests.

Memorial Day honors the fallen soldiers who protected this country. Not surprisingly, many choose to prepare classic American dishes that may be heavy in calories. This kick-off to summer doesn’t have to be the end of healthy eating! Here a few tips to get your Memorial Day celebration started off on the right track.

1. Go lean! Thinking of grilling hamburgers and hotdogs but want a healthier alternative? Turkey burgers can be a great substitute for higher fat meats such as ground beef. Create a toppings bar with fresh tomatoes and greens from your local farmer’s market and give your guests the chance to create their own burger. Instead of white hamburger buns, go for whole-wheat buns to throw in some added fiber to your dish.
2. Take advantage of nature’s harvest. Summer not only brings the heat but also a myriad of fresh fruits and vegetables that can add some vibrant colors to any dish you prepare. In honor of the fallen soldiers, many tend to prepare dishes that highlight the red, white, and blue colors of the American flag. One easy way to do this is to use fresh summer strawberries, blueberries, and low-fat cheese and arrange the fruits seen in the picture below to create a wholesome, appetizing dessert for your guests.

   

   
   
3. Grilled vegetables make a winning side item.  A festive veggie kabob could be a combination of sliced squash, zucchini, red onion, and bell pepper skewered and grilled to perfection to make a tasty side dish for your guests. It’s quick and easy to prepare. Better yet, the clean-up is a breeze!
4. 100% fruit juice popsicles will have everyone staying cool. What is more refreshing in the summer than a cool popsicle on a hot summer’s eve? Instead of the sugary popsicles sold in the store, opt to make your own! Several grocery stores sell popsicle molds that you can use to create your own treats. Just pour your favorite 100% fruit juice or sparkling fruit water into the molds for a cold, invigorating dessert to beat the heat of summer.

Please visit this website for more fun recipes for your Memorial Day Celebration!

Contributed by Meredith Howell, 2013 UTK Dietetic Intern

Nutrition in the Garden

In addition to providing essential vitamins and minerals, diets rich in fruits and vegetables may play a role in reducing the risk for developing chronic diseases such as obesity and heart disease. Unfortunately, many Americans fall short of meeting the recommended number of servings of fruits and vegetables per day (at least 5 servings, such as a small piece of fruit or a half cup of vegetables.) The national Healthy People 2020 has listed improving food and nutrient consumption (including fruits and vegetables) as a Nutrition and Weight Status Objective. Research suggests that gardening can improve dietary intake of these foods, particularly in children.

Gardening is a perfect way to relieve stress, exercise, save money, and improve access to nutrient-rich fruits and vegetables. Depending on the hardiness of the plant, spring time is the time to start planting. Some plants can be started earlier from seeds grown indoors and then transferred outside when the ground is warmer. A well-developed garden can provide many of the non-staple foods that a family needs every day of the year.

Basic techniques to keep your garden fresh and flourishing (adapted from Urban Extension, Illinois):

• Choose a good location.
• Plants depend on good soil and the appropriate amount of sunlight to grow. Most vegetables need at least 6-8 hours of sunlight, but leafy vegetables require less. Watch out for nearby trees and shrubs that could compete for water and nutrients.
• Choose the right plants.
• Start by choosing plants that will not be wasted. Grow what you like! Choose hybrid vegetables that are heartier and sturdier than other vegetables. Select seeds that have been evaluated and earned the All-American Selections award.
• Provide plants with good nutrients.
• Prepare the soil before planting to improve the soil structure. Use vegetable garden fertilizer or organic fertilizers like peat moss, compost, or composted cow manure.

Another advantage to a home garden is the option to pick and savor fruits and vegetables at their peak flavor. When harvesting vegetables, be careful not to bruise, break, or nick them as damaged produce will not last as long. Additionally, only harvest good quality food. Different fruits and vegetables require different storing conditions. Temperature and humidity are the main factors to consider.

With time, practice, and a little patience, a home garden can become a relaxing hobby and a nutritious addition to a healthy diet.

Katelyn Parker
UTK Dietetic Intern

Keep Your Heart Healthy During American Heart Month

The month of February allows us multiple opportunities to celebrate our hearts! Not only does this month feature Valentine’s Day as an appreciation of our love for one another, but it is also home to American Heart Month which calls to our attention the importance of heart health. Although heart disease is the leading killer of both men and women in the United States, it is in many cases preventable or controllable. There are numerous actions we can take to improve our heart health, and following a heart-healthy diet is one of many. The following list outlines ways we can highlight foods that protect and preserve our hearts and vessels:

 

• Substitute unhealthy saturated fats with heart-healthy unsaturated fats. Saturated fats are linked with higher cholesterol levels, which are a risk factor for heart disease. These fats are found in animal products (meats, full-fat dairy products/cheeses, and butter) and the tropical oils (coconut oil, palm oil, and palm kernel oil). Healthier choices that are associated with improved cholesterol levels are monounsaturated and polyunsaturated fats and include products such as nuts and seeds; fatty fish; and olive, canola, safflower, and sunflower oils. 
• Choose lean protein and low-fat dairy over higher-fat alternatives. Lean protein and 1% or skim milk, yogurt, and cheese contain less fat and therefore protect your heart and vessels. Limit your red meat intake to once per week and instead choose alternatives such as the white meat portions of chicken and turkey, pork tenderloin, soy products, egg whites, and beans and legumes.
• Feature fatty fish every week. Fatty fish are high in heart-healthy polyunsaturated fats. To obtain these benefits, choose fatty fishes like salmon, herring, mackerel, trout, and sardines at least twice a week.
• Snack on nuts and seeds. Nuts and seeds – particularly walnuts, pecans, almonds, flaxseed, and sesame seeds – are also high in polyunsaturated fats and make a great heart-healthy food choice. To up your intake of protective fats, protein, and fiber, snack on a handful of unsalted nuts and seeds per day.
• Balance your diet with fruits, vegetables, and whole grains. Not only do fruits, vegetables, and whole grains pack a punch with a multitude of vitamins and minerals, but they also contain fiber which keeps you full longer and lowers cholesterol levels. Balance a diet of heart-healthy fats with a wide variety of 3-5 servings of fruits and vegetables a day. Additionally, keep at least half of your grain intake from whole grains.
• Limit sodium to 2300 mg per day. Because high blood pressure is a risk factor for heart disease, it is important to keep an eye on your sodium intake. To limit your daily sodium intake, avoid cured or processed meats that are packaged with salt; choose fresh, frozen, or no-salt-added canned vegetables; and add salt-free spices or herbs to your foods instead of using table salt.

 

It is important to remember that the above tips are best practiced in combination with maintaining a healthy weight, exercising regularly, abstaining from smoking, and regularly monitoring blood pressure and cholesterol levels. However, by incorporating these tips into your diet, you are already taking healthy steps to protect your heart in the month of February and beyond!

 

Written by UTK Dietetic Intern

 

 

20 Ways to Enjoy More Fruits and Vegetables

Building a healthy plate is easy when you make half your plate fruits and vegetables. It’s also a great way to add color, flavor and texture plus vitamins, minerals and fiber. All this is packed in fruits and vegetables that are low in calories and fat. Make 2 cups of fruit and 2 ½ cups of vegetables your daily goal.

 

Try the following tips to enjoy more fruits and vegetables every day.

1. Variety abounds when using vegetables as pizza toppings. Try broccoli, spinach,   green peppers, tomatoes, mushrooms and zucchini.
2. Mix up a breakfast smoothie made with low-fat milk, frozen strawberries and a banana.
3. Make a veggie wrap with roasted vegetables and low-fat cheese rolled in a whole-wheat tortilla.
4. Try crunchy vegetables instead of chips with your favorite low-fat salad dressing for dipping.
5. Grill colorful vegetable kabobs packed with tomatoes, green and red peppers, mushrooms and onions.
6. Add color to salads with baby carrots, grape tomatoes, spinach leaves or mandarin oranges.
7. Keep  cut vegetables handy for mid-afternoon snacks, side dishes, lunch box additions or a quick nibble while waiting for dinner. Ready-to-eat favorites: red, green or yellow peppers, broccoli or cauliflower florets, carrots, celery sticks, cucumbers, snap peas or whole radishes.
8. Place colorful fruit where everyone can easily grab something for a snack-on-the-run. Keep a bowl of fresh, just ripe whole fruit in the center of your kitchen or dining table.
9. Get saucy with fruit. Puree apples, berries, peaches or pears in a blender for a think sweet sauce on grilled or broiled seafood or poultry, or on pancakes, French toast or waffles.
10. Stuff an omelet with vegetables. Turn any omelet into a hearty meal with broccoli, squash, carrots, peppers, tomatoes or onions with low-fat sharp cheddar cheese.
11. "Sandwich" in fruits and vegetables. Add pizazz to sandwiches with sliced pineapple, apple, peppers, cucumber and tomato as fillings.
12. Wake up to fruit. Make a habit of adding fruit to your morning oatmeal, ready-to-eat cereal, yogurt or toaster waffle.
13. Top a baked potato with beans and salsa or broccoli and low-fat cheese.
14. Microwave a cup of vegetable soup as a snack or with a sandwich for lunch.
15. Stock your freezer with frozen vegetables to steam or stir-fry for a quick side dish.
16. Make your main dish a salad of dark, leafy greens and other colorful vegetables. Add chickpeas or edamame (fresh soybeans). Top with low-fat dressing.*
17. Fruit on the grill: Make kabobs with pineapple, peaches, and bananas. Grill on low heat until fruit is hot and slightly golden.
18. Add grated, shredded or chopped vegetables such as zucchini, spinach and carrots to lasagna, meat loaf, mashed potatoes, pasta sauce and rice dishes.
19. Make fruit your dessert: Slice a banana lengthwise and top with a scoop of low-fat frozen yogurt. Sprinkle with a teaspoon of chopped nuts.
20. Dip: Whole wheat pita wedges in hummus, baked tortilla chips in salsa, strawberries or apple slices in low-fat yogurt, or graham crackers in applesauce. 

 

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.

Smart Snacking!

Make snacks work for you by choosing nutrient-rich foods from the grains, fruit, vegetable, dairy and protein food groups. Snacks can boost your energy between meals and supply essential vitamins and minerals. There is a place for snacks in a healthy eating plan. Just choose wisely:

• Think of snacks as mini-meals that contribute nutrient-rich foods. You can fit snack calories into your personal healthy eating plan without over-spending your day’s calorie budget.
• Snack only when you’re hungry. Skip the urge to nibble when you’re bored, frustrated or stressed. Feed the urge to do something by walking the dog or working in the garden.
• Keep portion control in mind. Have a single-serve container of yogurt or put a small serving of nuts in a bowl. Eating directly from a multiple-serving package can lead to overeating.
• Plan snacks ahead of time. Keep a variety of nutritious ready-to-eat supplies on hand, such as whole-grain crackers and low-fat cheese.

Get creative with the following snack suggestions by swapping out different fruits, vegetables and grains to keep your snacking exciting!

 Snacks with 200 calories or less: 

• One tablespoon peanut butter spread on slices of a medium apple
• One cup tomato soup with five whole-grain crackers
• Three cups air-popped popcorn sprinkled with three tablespoons grated Parmesan cheese
• Small baked potato topped with salsa and1 ounce low-fat cheese
• Toaster waffle topped with ½ cup blueberries and 2 tablespoons low-fat yogurt
• Six whole-wheat crackers and one slice low-fat Colby cheese
• Fruit smoothie: Blend 1 cup fat-free milk ½ cup frozen strawberries and ½ banana
• One 6-inch flour tortilla with ¼ cup black beans and 2 tablespoons fresh salsa
• Quick-to-fix salad: 2 cups mixed greens with ½ cup mandarin oranges, 1 tablespoon sliced almonds and 2 tablespoons reduced-fat dressing
• Mini-sandwich: Whole-grain dinner roll with 1 slice deli turkey, 1 slice low-fat cheese and mustard
• Snacks with 200 to 300 calories for
• Tri-color veggie snack: 6 baby carrots, 10 sugar snap peas (or green pepper strips), 6 cherry tomatoes and 2 tablespoons reduced-fat ranch dressing for dipping

Snacks with 200 to 300 calories for active adults, teens and athletes:
Refuel between meals or after a work-out with these higher-calorie snacks. Watch serving sizes to stay within the range of 200 to 300 calories.

• Whole wheat pita cut into wedges with 2 tablespoons hummus for a dip
• Yogurt parfait: Layer 6 ounces fat-free yogurt, ½ cup berries and ¼ cup granola
• Trail mix: Mix 20 almonds, miniature box of raisins, and ¼ cup sunflower seeds
• Instant oatmeal made with fat-free milk with 1 tablespoon honey, ½ cup sliced peaches and dash of cinnamon
• One 4-ounce fat-free, ready-to-eat vanilla pudding with ½ cup fresh fruit and 5 vanilla wafers
• Veggie pizzas: Split whole wheat English muffin. Top with 2 tablespoons low-fat cream cheese, ½ cup diced fresh veggies and one ounce low-fat mozzarella cheese
• Cinnamon-raisin mini-bagel spread with one tablespoon peanut butter
• Hot chocolate made with low-fat or fat-free milk and a small oatmeal cookie
• Whole-grain toaster waffle with 1 ½ tablespoons chocolate-flavored hazelnut spread
• Banana split: banana sliced length-wise topped with ½ cup frozen yogurt and a tablespoon of chopped nuts

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.

An RD & CSA: Weeks 8 and 9

Can you believe we're already in August? This summer has flown by ... and I've gone through so many wonderful fruits and vegetables. Here's a look at my stash from weeks 8 and 9! Don't forget to check out the recipe below!

Red onions, watermelon, kale, tomatoes, tomatilla, leeks, potatoes

{ Week 8 Share }

I went on vacation right after picking up week 8's share. I made some delicious salsa and cut up the watermelon for the road trip! But before I left, I tried a recipe for Spicy Kale-Stuffed Shells from PreventionRD.com. They were amazing... and I actually followed the recipe exactly. Amazing, right? Check out her site - she has tons of nutritious and delicious recipes! She also provides the nutrition info for her recipes.

Tomatoes, eggplant, cantaloupe, onions, potatoes, kale, squash, zucchini

{ Week 9 Share }

Week 9 was much like week 8... busy and just trying to cook and eat everything before I went out of town. The first eggplant showed up this week and I am loving it! Have you tried any new eggplant recipes lately?

My RD friend shared some recipes with me for the blog. Here's a fantastic one for your kale and tomatoes (recipe calls for canned but you can always chop up some fresh ones!).

{ Recipe }

Spinach & Kale Lasagna (makes 15 servings)

9 lasagna noodles

1 lb ground beef (92/8%)

2 cans diced tomatoes

1 can tomato paste

1 medium onion, diced

½ medium green pepper, diced

7 cloves garlic, minced or pressed

2 cups baby spinach

4 ½ cups kale, chopped

1 cup part skim ricotta cheese

1 cup fat free cottage cheese

2 cups part skim mozzarella cheese, shredded

10- 12 leaves fresh basil, roughly chopped

1 Tbsp Italian seasoning

1/8 tsp crushed red pepper

1/8 tsp black pepper

Preheat oven to 350 degrees.

Cook pasta according to package directions.  Add spinach and kale to boiling pasta water and cook ~ 30 seconds.  Drain noodles and spinach & kale.

Cook ground beef, when cooked thoroughly, add onions, green peppers, and garlic.  Saute ~ 2 minutes and then add canned tomatoes and tomato paste.  Add  basil, Italian seasoning and pepper.  Cook on medium heat for an additional 10 minutes.

Remove sauce from heat.

Combine ricotta, cottage cheese, and 1 cup mozzarella cheese.

Begin layering and creating lasagna in a 9x13 pan by starting with a layer of sauce, noodles (3 noodles/ layer), cheese mixture, spinach/ kale mix then sauce again.

Top final layer of noodles with sauce and remaining 1 cup mozzarella cheese.

Cover with aluminum foil.  Bake for 45 minutes, remove aluminum foil and bake for another 15 minutes.

Let cool for 10 minutes.  Cut lasagna into 15 servings.

Nutrition Facts per Serving: 224 Calories, 7 grams Fat, 17 grams Protein

Helpful hint: Serve your lasagna with a great big salad - remember half your plate should be fruits  and/or veggies!

Have a wonderful weekend!

Jen, MS-MPH, RD, LDN

An RD & CSA: Weeks 6 and 7

I hope everyone had a wonderful 4th of July!

Tis the season for cook outs and fun by the pool. I was in such a rush to get to my July 4th cook out that I didn't take a picture of week 7's share. Sorry about that! Week 6 was both beautiful and delicious.. See below for recipe ideas.

Swiss chard, turnips, spring onions, potatoes, purple cabbage, squash, arugula, zucchini

 { Week 6 Share }

Swiss chard: Spaghetti with Swiss Chard

Turnips + potatoes: Mashed Potatoes and Turnips with Horseradish
Purple cabbage: sauteed with garlic, served on bratwursts and hamburgers
Squash: veggie kebobs

Zucchini: Zucchini and Goat Cheese Dip

Arugula: Pasta with Cherry Tomatoes and Arugula

{ Week 7 Share }

Kale: Spicy Kale Stuffed Shells
Tomatoes + tomatillas + onions: salsa (recipe below)
Green beans: roasted
Zucchini + squash: more zucchini dip from week 6

This is what happens with Dietitians plan cook outs!

So obviously our cook outs are not short on veggies.. or colors! For the most part, everyone has their go-to cook out contribution. I usually include salsa in mine.

I couldn't tell you the last time I bought salsa at the grocery store. I prefer to throw ingredients together at home. Needless to say, I was super excited to see both tomatoes AND tomatillas in my share last week.

Salsa at a pool party is pretty much a necessity. Sometimes I use fresh tomatoes, sometimes I use canned - whatever I have around. I actually added a can to my fresh this go round to bulk it up.

{ Recipe }

Homemade Salsa

3 tomatoes, medium
2 tomatillas, medium
1 onion, medium
1 jalapeno (with or without seeds, depends on your heat preference)
3-4 garlic cloves, minced or chopped
1/2 bunch of cilantro
1 can of diced tomatoes (low/no sodium is even better!)
Lime juice
Salt and pepper

Quarter the tomatoes, remove seeds so the salsa is less watery. Quarter the tomatillas and the onion. Roughly chop the jalapeno and remove all or some seeds. Roughly chop the cilantro.

Throw tomatoes, tomatillas, onion, jalapeno, garlic, and cilantro into a food processor and blend until you get the texture/consistency you want. --This is when I threw in the canned tomatoes.

Squirt in some lime juice, add a little salt and black pepper. Serve!


Helpful hint: You don't have to serve salsa with tortilla chips. Try fresh veggies or add it to your scrambled eggs!

Have you ever made your own salsa?

Jen, MS-MPH, RD, LDN

An RD & CSA: Week 5

I'm still eating leftovers (and trying to pawn food off on my friends) from this past week. The squash, zucchini, and cucumbers have taken over both my fridge and weekly menu.

I love leftovers but I can't eat the same thing too many times before I'm burnt out. So I freeze what I can't eat.. and then try a new recipe. I tried 6 new recipes in the last 7 days. Needless to say, I was in the kitchen a lot. Probably my favorite place to be though so no complaints...

I did go out to dinner last night. One of the specials involved squash.. I passed. I get enough of it at home!

Straight neck squash, garlic, white and green cucumbers, lettuce, spring onions, arugula, cabbage, zucchini, radishes, potatoes

{ Week 5 Share and Recipes}

Squash: cheesy pasta bake

Lettuce + radishes: salad
Cucumbers: salad, Quinoa with Cucumber, Black Beans, and Sesame Seeds (recipe below), California Bowl
Spring onions: Easy Pad Thai with Shrimp
Cabbage: Roasted Cabbage
Zucchini: Rustic Lentil Spaghetti

Potatoes: roasted

Garlic + arugula: both survived the week, to be cooked this weekend!



Have you ever cooked a cucumber? I've only ever had them raw. Cumbers on a salad.. in sushi.. with vinegar and salt.. etc.

In this recipe, cooked cucumber! I don't know why I never thought of this before.. guess I was just mindlessly following the masses and enjoying my raw cucumbers.

Never had quinoa? Try it in this recipe! Quinoa + beans = full so you can easily make this a main dish (I'm actually having it for lunch today).

{ Recipe }

 Quinoa with Cucumber, Black Beans, and Sesame Seeds (modified)

Makes ~ 3 (1 cup main dish) or 6 (1/2 cup side dish) servings

1 cup quinoa, uncooked
1 tsp olive oil
2 spring onions
2 garlic cloves, minced
1 cucumber, medium, diced (remove the seeds if you want)
1/8 tsp crushed red pepper flakes
1/2 tsp black pepper
4 tsp soy suace
2 1/2 tsp brown sugar
1/2 cup black beans, cooked
sesame seeds, toasted
Cook the quinoa according to package directions.

Heat oil over medium-high heat in large skillet. Add onions and garlic, saute for 1 minute. Add cucumbers, saute for 3-4 minutes (cooked but still crisp).

Add red pepper flakes, black pepper, soy sauce, and brown sugar. Add black beans, quinoa, and sesame seeds.


Helpful hint: Put your fork/spoon down in between bites.. this helps you slow down instead of inhaling your food (always guilty). It takes 20 minutes for your belly to tell your brain you're full! Take. Your. Time.

Have a wonderful weekend!

Jen, MS-MPH, RD, LDN

An RD & CSA: Week 4

How do you clean your produce?

Like I briefly mentioned in yesterday's post about the Dirty Dozen and Clean Fifteen, make sure you're cleaning all the wonderful produce in your CSA share. Your farmer may not be spraying for bugs.

My farmer's wife suggested this method for cleaning broccoli:

• Fill sink/large bowl with enough water to cover the broccoli
• Pour at least 2 Tbsp of salt into the water
• Swish to dissolve
• Soak broccoli for at least 15 minutes

Apparently, this will kill any cabbage worms that may be in your broccoli. You don't want to eat any of those, do you? Probably not much nutritional benefit..

Red leaf lettuce, pattypan squash, eight ball zucchini, cauliflower, cucumbers, new potatoes, radishes, straight neck squash, kale, zucchini, arugula

{ Week 4 Share }

Lettuce + radishes + squash + zucchini + cucumbers: lots and lots of salad
Pattypan squash + eight ball zucchini: sauteed

Cauliflower: Balsamic and Parmesan Roasted Cauliflower
Potatoes: Light Scalloped Potatoes
Zucchini: Veggie Enchiladas
 Kale: Sicilian Kale with Tuna, Capers, and Beans (recipe below)

Arugula: Green Lentils with Arugula Pesto

Can you tell I enjoyed a lovely weekend of cooking? I read too. And cleaned. Pretty productive I'd say.

All the recipes were delicious and will remain in my menu rotation... except the lentils and pesto. Sigh. I didn't love the flavor. I've struggled with homemade pestos before but I won't give up! Eventually I'll get the right mix of ingredients and flavor.

I'm overrun with zucchini and squash. You can't tell in the picture above but the zucchini was longer than my forearm.

Evidence.

And the delicious kale recipe.. from a blog written by two RDs: Teaspoon of Spice. I find many of my recipes when searching Healthy Aperture - the only food photo sharing site founded and hosted by RDs. Check them out if you ever need a new recipe to try.

{ Recipe }

 Sicilian Kale with Tuna, Capers, and Beans (modified)

Makes 4 servings

1 pound of kale, chopped, stems removed
2 Tbsp olive oil
1 medium onion, chopped
3 garlic cloves, minced
1/4 cup capers, drained
1/4 tsp red pepper flakes
1 tsp sugar
1 (5 ounce) can tuna in water, drained
1 1/2 cup kidney beans

Fill a large pot 3/4ths full of water and bring to a boil. Add kale and lower to medium-high heat, boil for 3 minutes then drain.

Place empty pot back on stove on medium heat and add olive oil. Add onions and saute 5 minutes. Add garlic and saute another minute.

Add capers and pepper flakes, cook for 2 minutes and then add kale and sugar. Stir until incorporated and cover with lid.

Stir occasionally and cook for an additional 10 minutes.

Mix in tuna and beans, cooked until heated through.

Helpful hint: Skip the salt - the capers make this dish salty enough!

I served the kale with the cauliflower. Yum!

Do you have a favorite go-to website for recipes?

Jen, MS-MPH, RD, LDN

2012 Dirty Dozen Plus and Clean Fifteen Lists

Do you buy organic or stick with conventional produce?

I wasn't really paying attention when the organic movement picked up steam. I was in college then grad school - just trying to stay afloat in my sea of books, papers, and projects. After grad school came some serious personal budget cuts and still no interest in spending more on groceries. Now, I'm debt-free but still following my budget so I pick and choose which fruits and veggies I buy organic.

How do I decide? The Dirty Dozen and Clean Fifteen Lists (released annually by the Environmental Working Group).

And guess what... there's an app! Of course there is.

The 2012 lists came out today without any huge changes but green beans and kale/greens have been added, turning the Dirty Dozen into the Dirty Dozen Plus.

Simply put, the annual guide helps people determine which fruits and veggies have the most pesticide residues: the Dirty Dozen have the most (buy organic if you can) and the Clean Fifteen have the least (go ahead and save some money - buy conventional).

Source

As stated on the EWG's website, the health benefits of eating fruits and veggies outweigh the risks of pesticide exposure. Please continue including fruits and veggies in your diet no matter if it's organic or conventional!

All the produce in my CSA is organic and we're reminded by the farmer's wife to clean, clean, clean the produce when we get it. You never know what little guys are hanging out in there!



Jen, MS-MPH, RD, LDN

An RD & CSA: Week 3

Week 3 has come and gone and I'm now anxiously awaiting today's pick up at the Market Square Farmers' Market. Have you been yet? The MSFM is open Wednesday 11AM to 2PM and Saturdays 9AM to 2PM, May through November. Check it out!

Pattypan squash, napa cabbage, sweet onion, radishes, cauliflower, eight ball zucchini, lettuce, broccoli, turnips

{ Week 3 Share }

Strawberries (I ate them all before I took a picture!)

Lettuce + radishes: salad
Turnips + sweet onion: roasted

Cauliflower: Pasta with Beans, Roasted Cauliflower, & Toasted Garlic Breadcrumbs (recipe below)

Broccoli + napa cabbage: stir fry
Zucchini + pattypan squash: grilled

I never follow a recipe perfectly (even if I've never used it before) so what you see is what I did. The beans and roasted cauliflower were delicious but dry - I threw in some pesto to make up for it.

{ Recipe }

 Pasta with Beans, Roasted Cauliflower, & Toasted Garlic Breadcrumbs (modified)

Makes 4 servings

1 head cauliflower, cut into thin slabs/florets
3/4 c breadcrumbs
1 1/2 Tbsp olive oil, divided
4 garlic cloves, minced
1 can light red kidney beans, drained and rinsed
Salt and pepper


Preheat oven to 400^o F. Toss cauliflower with 1/2 Tbsp olive oil. Lay out in an even later on a baking sheet (or stoneware); roast until browned and crisp, about 20-25 minutes.

Meanwhile, cook pasta until al dente.

(Next time, I would skip the breadcrumbs) Add breadcrumbs to a dry skillet set over medium heat. Toast, stirring often, until crisp and golden-brown, about 4-5 minutes. Transfer to plate.

Heat 1 Tbsp olive oil in the skillet over medium heat and add garlic. Cook, stirring until fragrant, about 30 seconds. Add beans and cook until heated through. Remove skillet from heat.

Toss together breadcrumbs, cauliflower, and beans and serve over 1 cup of pasta.


Helpful hint: Serve food on small plates. Our eyes are always bigger than our stomachs and this helps keep portions in check.

I'm finally back into a routine after vacation and my routine involves meal planning. It takes some time on the front end but makes my week run more smoothly. Every so often I want to just wing it.. but that's rare and I usually don't like what I end up eating.

I used to grocery shop on the weekend but have switched things around since my CSA pick up is on Wednesdays.

My action plan:

• Pick up CSA share
• Decide which recipes I want to use or how I want to cook the veggies
• Make my grocery list and then shop

Save money and time and make your list ahead of time. If you know what you need, you're in and out in no time and less likely to get aggravated with the slow-moving cart-pushers.

Oh wait, is that just me?

Meal planning.. some just use paper, some use a chalkboard or dry erase board (you've seen the fancy ones on Pinterest, yes?).. I use my "without you I'd be lost" Gmail calendar.

Most of my recipes are online so for each meal, I put the name and link to the recipe. Tada! Easy to pull up in the evening plus I can just click and drag the meal to a future date if I want to cook it again.

It's weird that I get excited about this stuff, isn't it? Oh well.

Hope everyone is having a wonderful week.

 

Any meal planning secrets you'd like to share?

Jen, MS-MPH, RD, LDN

An RD & CSA: Week 2



After looking at the lovely mountains out west for the past 5 days, it's now back to work and reality. It was a wonderful trip with great company, beautiful (and steep!) hikes, and delicious food.


Possibly the best burrito I've ever had.

But like a good RD, I'm ready to get back into my routine..

Before I left, I made sure to cook and freeze all the vegetables from last week's share (minus the lettuce). I'm a Planner (yes, capital P). It makes my life easier and much more enjoyable when I'm not standing in my kitchen after work wondering what to cook that night.

If you're thinking about participating in CSA, it will help if you have a plan. Create your meals around the fresh vegetables you get each week. That's the trick with produce: it goes bad quickly. And since no one likes throwing money away, plan to cook what you can as soon as you can.

And if you dare to get into my crazy head, I'll share my grocery and meal planning ways with you next week.

L to R: Spinach, zucchini, pattypan squash, strawberries, green leaf lettuce, cabbage, garlic, summer squash, one ball squash, eight ball zucchini, red leaf lettuce

{ Week 2 Share }

Strawberries

Green leaf lettuce

Garlic + zucchini : Ravioli with Sauteed Zucchini (recipe below)

Cabbage: Cabbage Stir Fry
Squash + spinach: roasted side dish

Notice the different shapes of the squash and zucchini? Great shapes.. and even better names: one ball squash, eight ball zucchini, and pattypan squash. 

Do you have to cook them differently? Nope. I cooked all the squash together and all the zucchini together. Everything was delicious!



{ Recipe }

 Ravioli with Sauteed Zucchini (modified from Real Simple)

Makes 4 to 6 servings

2-3 Tbsp extra-virgin olive oil
3 garlic cloves, minced
1/4 tsp crushed red pepper
~10 c zucchini, sliced
1-2 lb frozen cheese ravioli

Heat oil in heavy, large skillet or saucepan over medium-high heat, then cook garlic and crushed red pepper until fragrant about 2 minutes. Add zucchini, cook about 5-7 minutes (I like my veggies crispy - you could cook longer if you like a different texture).

Meanwhile, cook frozen ravioli (or tortellini) according to package directions. Combine zucchini with hot pasta and serve.

Helpful tip: Scoop out servings with a measuring cup (1-cup size) and have with a side salad.

Have you ever had any differently-looking zucchini or squash (besides the standard grocery store kind)?

Jen, MS-MPH, RD, LDN

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

"Get Your Plate In Shape" Part I: Fruits, Vegetables, and Grains

Before you eat, think about what goes on your plate or in your bowl. Foods like vegetables, fruits, whole grains, low-fat dairy products and lean protein foods contain nutrients you need without too many calories. Over the day, include foods from all the food groups.

Throughout National Nutrition Month, Eat Right Knox will provide tips for each food group to "Get Your Plate in Shape." Check back often to learn more!

Make half your plate fruits and vegetables
Eat a variety of vegetables, especially dark-green, red and orange vegetables plus beans and peas.

Fresh, frozen and canned vegetables all count.

Choose "reduced sodium" or "no-salt-added" canned vegetables.

Add fruits to meals and snacks.

Buy fruits that are dried, frozen or canned in water or 100% juice, as well as fresh fruits.

Make at least half your grains whole
Choose 100% whole-grain breads, cereals, crackers, pasta and brown rice.

Check the ingredients list on food packages to find whole-grain foods.

What is your favorite fruit or vegetable?

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.

Eat Well with Late-Summer Foods

Summer may be wrapping up, but farmers' markets are still going strong. August brings large quantities of great-tasting produce. Here are just a few of the fruits and vegetables in season during late summer:

• Bell peppers
• Carrots
• Corn
• Eggplant
• Garlic
• Melons
• Onions
• Peaches
• Plums
• Radishes
• Summer squash
• Tomatoes
• Watermelons
• Zucchini

Information from American Dietetic Association's Tip of the Day.