September 2015 Favorites

Thank you for all of the love this month! September has been a busy month. We are all adjusting to the start of school. I'm finishing preparations for Spring classes and completing some consultation work. If you missed any of the posts this month, here are the top five favorite posts you visited this month. Enjoy!

Five Tips for Eating More Fruits and Vegetables

3 Steps to Eating Healthier

The A, B, C's of Produce

Produce Spotlight: L-W

What's in season for Fall?

Let me know if there are any nutrition-related topics you would like to know more about. Please comment below. For more recipes, encouragement, and tips for healthy eating, follow me on Pinterest, Instagram, and Twitter. 

What's in Season for Fall?

There is a huge trend in food - eating local! The best way to eat local is to eat in season. So, what fruits and vegetables are in season for Fall?

• Acorn Squash
• Asian Pear
• Broccoli
• Brussels Sprouts
• Butter Lettuce
• Butternut Squash
• Cauliflower
• Cranberries
• Date Plum
• Daikon Radish
• Endive
• Garlic
• Ginger
• Grapes
• Hearts of Palm
• Huckleberries
• Jalapeno Peppers
• Jerusalem Artichoke
• Key Limes
• Kumquats
• Muscadine Grapes
• Mushrooms
• Passion Fruit
• Pear
• Persimmons
• Pineapple
• Pomegranate
• Pumpkin
• Radicchio
• Sweet Potatoes
• Swiss Chard
• Turnips

Thank you to More Matters for this seasonal produce list. This month I am highlighting a variety of fruits and vegetables. We will learn about the vitamins and minerals of each fruit and veggie. We'll learn how to pick the best produce and ideas for including more fruits and vegetables into your daily diet.

Here's to a great month!

For more recipes, encouragement, and tips for healthy eating, follow me on Pinterest, Instagram, and Twitter. 

The A, B, C's of Produce

This month I am highlighting a variety of fruits and vegetables. Fruits and vegetables contain  a plethora of micronutrients like vitamins and minerals. There are many health benefits to consuming adequate amounts of vitamins and minerals including promoting good health and disease prevention. Today, we're also learning the A, B, C's of how to pick the best produce.

Apples

• There are a variety of types of apples: Red Delicious, Granny Smith, Gala, the list is almost never-ending. The different varieties of apples have different textures, tartness, and sweetness.
• Selection: The key to picking a good apple is to pick a firm apple and avoid bruises that create mush spots.
• Storage: Refrigerate apples in a plastic storage bag; keep away from strongly-odored foods. 
• Nutrition Benefits: fat-free, cholesterol free, and a good source of dietary fiber

Bananas

• Selection: Choose bananas that are slightly green near the tip and stem. Bananas should be firm; avoid bruises.
• Storage: Bananas continue to ripen at room temperature. You may also store banana in the refrigerator for up to 2 weeks. The skin of the banana may darken.
• Nutrition Benefits: fat-free, cholesterol free, and a good source of dietary fiber, vitamin C, and potassium.

Beets

• Selection: Choose beets that have smooth, firm skin. Look for fresh leaves that are not wilted.
• Storage: Remove leaves, but leave about one inch of stem. Store in the refrigerator in a perforated plastic bag. Use within 3 weeks.
• Nutrition Benefits: fat-free, cholesterol free, and an excellent source of folate
• You can eat the beet and the leaves!

Bell Peppers

• Selection: Chose firm, brightly colored bell peppers. Avoid dull or shriveled peppers.
• Storage: Refrigerate in a zip-top plastic bag; use within 5 days.
• Nutrition Benefits: fat-free, cholesterol free, high in vitamin C
• Fun Fact: Pepper, including bell peppers, originated in Central and South America.

Broccoli

• Selection: Choose broccoli with bluish-green florets and tight heads. Choose broccoli that does not have an odor.
• Storage: Store in the refrigerator in a perforated plastic bag. Use within 3-5 days for maximum flavor and freshness.
• Nutrition Benefits: fat-free, cholesterol free, high in folate, and a good source of fiber and potassium.

Blueberries

• Selection: Choose firm, plump blueberries with a dusty blue color. Avoid shriveled or moldy berries.
• Storage: Refrigerate for 10-14 days.
• Nutrition Benefits: low fat and a good source of vitamin C and fiber
• Fun Fact: Early American colonists made grey paint by boiling blueberries in milk!

Cherry Tomatoes

• Selection: Choose tomatoes that are plump and firm with bright, shiny skin. Avoid mold.
• Storage: Store at room temperature away from direct sunlight. 
• Nutrition Benefits: high in vitamin A and C and a good source of potassium

Grapes

• Selection: Choose grapes that are plump and firm. Avoid mold.
• Storage: Grapes can be refrigerated in a plastic bag for up to 1 week.
• Nutrition Benefits: fat-free, cholesterol free, and very low in sodium

Stay tuned for more on picking produce in the remainder of the alphabet. Throughout this month, I will share ideas for including more fruits and vegetables into your daily diet. For more recipes, encouragement, and tips for healthy eating, follow me on Pinterest, Instagram, and Twitter. 

Eating Local Year-Round

There is a huge trend in food - eating local! Eating local gives you fresh produce packed with micronutrients, like vitamins and minerals. The best way to eat local is to eat in season. So, what's in season year-round?

• Apples
• Avocados
• Bananas
• Bell Peppers
• Broccolini
• Cabbage
• Carrots
• Celery
• Cherry tomatoes
• Leeks
• Lemons
• Lettuce
• Mushrooms
• Olives
• Onions
• Papayas
• Parsnips
• Pearl Onions
• Potatoes
• Snow Peas

Thank you to More Matters for this year-round produce list. This month I will highlight a variety of fruits and vegetables. We will learn about the vitamins and minerals of each fruit and veggie. We'll learn how to pick the best produce and ideas for including more fruits and vegetables into your daily diet.

Here's to a great month!

For more recipes, encouragement, and tips for healthy eating, follow me on Pinterest, Instagram, and Twitter. 

Spring Salad Recipe: Fresh Fruit and Spinach Salad

I love Spring! Everything seems green, new, and alive! I even love the rain . . . it's good for naps (hahaha). And, we all know April showers bring May flowers.

This year, I started a small herb garden. We will see if I have my grandfather's green thumb . . . or not. Let me know if you have any tips for growing herbs in containers. I would love to hear from you.

I love herbs! They are a great way to add flavor to dishes without adding fat, sugar, or salt. Since I am a clinical dietitian (aka I work mainly in a hospital setting), I have many patients who are trying to limit added fat, added sugar, or sodium in their diet for various health reasons. 

So this week, I plan to share some healthy recipes that are limited in added sugar, added saturated fat, or sodium. These recipes are healthy and full of flavor! How can that be?!? Well, we are using some fresh, seasonal ingredients. We are also going to be using local herbs (out of my garden) and aromatic vegetables to bring tons of flavor without all the fat, sugar, and salt. Stay tuned!

Today, I am featuring one of my favorite salads. It reminds me of Spring and provides fruit and vegetables in one dish! I made this for my family on Easter, and it was a hit!

Ingredients
Strawberries
Blueberries
Pecans
Spinach
Mint
Vinaigrette (I used a raspberry vinaigrette; it was delicious)
*Feta 
(*Optional: you may omit the feta if you don't like this cheese, or if you are watching your sodium or saturated fat intake.)

Wash all fruits, herbs, and vegetables. Toss all the ingredients together. Dress with vinaigrette before serving. Enjoy!

If you've never tried a salad that mixes fruits and vegetables, this is a great one to start with. If you have a friend or family member with a sweet tooth, this is also a great salad to make for them. Try it!

For even more recipes, encouragement, and tips for healthy eating, follow me on Pinterest, Instagram, and Twitter .