Tag Archives: Produce

May201202

Linda McDonald

0

10 Basic Foods of the Mediterranean Diet

Following the Mediterranean Diet is easy if you have the right foods in your kitchen. Mix and match the following foods to prepare many delicious dishes. Add fresh vegetables and crispy, whole-grain bread, and serve fruit for dessert.

Med Diet Pyramid


Olive Oil is a healthy monounsaturated fat filled with vitamin E and antioxidants. Choose extra virgin olive oil for drizzling, dipping or cooking

 

Balsamic Vinegar contains antioxidants and can suppress your appetite. Combine balsamic vinegar with olive oil for salad dressings and marinades.

 

Herbs and Spices (Red Peppers, Thyme, Oregano, Rosemary, & Cinnamon) contain antioxidants and flavonols. Sprinkle generously to add flavor to salad dressings, marinades, sauces, etc.

 

Pasta is the basis of many Mediterranean dishes. Choose whole-grain pasta filled with fiber, complex carbohydrates, and B vitamins. Enjoy pasta drizzled with olive oil or covered with tomato sauces or pesto.

 

Brown and Wild Rice are more whole-grain, complex carbohydrates that provide fiber and B vitamins. Rice is a basic ingredient for casseroles, soups, and side dishes.

 

Tomatoes contain lycopene, a potent antioxidant, and vitamin C. Cooking intensifies the antioxidants, but fresh is great too. Use in salads and sauces.

 

Garlic is a potent source of vitamin C, potassium, and antioxidants. Add garlic to sauces, salad dressings, and marinades or drizzle with olive oil and roast.

 

Cheese and Yogurt are protein powerhouses. Yogurt contains pre- and probiotics and is a beneficial bacteria for digestive health. It protects and strengthens bones. Sprinkle small amounts of strong-flavored cheese on salads, pasta, and casseroles.

 

Legumes (Beans & Nuts) are a great source of protein, fiber, and healthy fats. Substitute beans for red meats. Eat nuts in moderation because they are high in calories.

 

Fish, especially fatty fish, such as salmon, is a great source of heart-healthy Omega-3 fatty acids. Plan for 2 to 3-ounce servings several times a week.

 

For more tips on the Mediterranean Diet and Mediterranean Diet Handouts to assist you and your clients shop for health, check out our Mediterranean Diet Handouts- which for a limited time are 35% off if you buy the entire set!

Nov201116

Linda McDonald

0

Fruits & Veggies Get Kids Excited About Eating Right

Jackie wants to be a strawberry because it’s her favorite fruit and so sweet. Jake wants to be cherries because they grow in a bunch and he likes hanging around with his friends. Rocco wants to be mixed vegetables so he can talk different languages with the other vegetables, and he doesn’t want to be eaten. Who knew kids could take on the ‘personalities’ of fruits and veggies so creatively? Amazing.

Next time you’re in the supermarket, try asking a child which fruit or vegetables she/he would like to be and why? You’ll be surprised to hear the answer, and you might be surprised at their excitement, too. There are so many questions you can ask kids to get them talking about fruits and veggies. Here are a few to get you started:

  • What’s your favorite color for a vegetable?
  • What’s your favorite flavor for a fruit?
  • Which vegetable looks the most colorful on your dinner plate?
  • Which vegetable tastes good for breakfast?
  • What fruit makes the biggest crunch when you eat it?

In case you are wondering, two vegetables that Rocco wants to see on his dinner plate are tomatoes and salad. Jackie would rather see raw celery and carrots on hers, and Jake chooses roasted asparagus and plenty of raw onions for his plate. Luckily, these three delightful kids are siblings so let’s assume that eventually they will all expand their veggie horizons by sharing when the dinner bell rings. And, that goes for fruit, too!

For more creative and fun resources that help kids’ become family leaders for good nutrition, be sure to preview Savvy Kids at the Supermarket. There are Mini Kits, Party Planners and Kids’ Cards so every kid can learn about his/her favorite foods. It’s an affordable investment for a lifetime of great flavors and great health. And, remember, hands-on, fun education begins at your supermarket!

Cindy Silver, MS, RD, LDN is today’s guest blogger. She is the owner of Market Basket Nutrition, a nutrition education counseling and consulting business in North Carolina. Cindy’s weekly blog helps families with kids learn better skills with meal planning, grocery shopping and nutritious cooking at home. She is the creator and author of Savvy Kids at the Supermarket products.

Jul201113

Linda McDonald

1

Savvy Shopping at Farmer’s Markets

Summer is the time to find a local farmer’s market–the perfect place to get the season’s best produce at reasonable prices. Here are some tips for enjoying and benefiting from a farmer’s market.

Inspiration. There is nothing quite like the vibrant colors, fresh aromas, and fabulous flavors of a farmer’s market. Let the produce be the incentive for menu planning. Remember than the US Dietary Guidelines MyPlate program recommends that half your plate should be covered with vegetables.

Be Impulsive. A farmer’s market is one place where planning ahead is not recommended and impulse buying is recommended. Go to the farmer’s market with an open mind. Try new fruits and vegetables and let your mind consider new ways to prepare them and incorporate them into your family meals.

Support Local Farmers. Local, small farms need all the support they can get. You may find a local farmer that you want to contract with for regular deliveries of seasonal produce. Take the opportunity to discuss with the grower their growing techniques and what fruits and vegetables are in season. They are the experts–pick their brains. They will have suggestions for preparing their produce and may even have recipe suggestions.

Free Samples. Generally, farmers provide free samples of their produce. This is a great way to try fruits and vegetables that you are not familiar with. Get acquainted with different varieties of apples, peaches, and even corn. What makes each farmer’s produce unique.

Organic Produce. You will probably find some organic produce and products at a farmer’s market. Remember to balance the value of organic produce with the price. A farmer that is not certified organic may use some of the same green farming methods. Ask the farmers about their use of pesticides, etc.

Buy Seasonal Produce. Obviously, you can’t get any closer to seasonal produce than at a farmer’s market unless you grow it yourself. Research shows that the less time between picking and eating of produce, the more nutritious. Nutrient levels will decrease over time.

Take a Tour. Check out all the vendors and compare prices. Taste when you can and develop a discerning palate. Purchase only after doing some comparison shopping.

More than Produce. Most farmer’s markets also include local vendors of other products such as olive oil, honey, fresh baked bread and cookies.

What to Bring. Be sure to bring cash in small bills and your own bags with handles. Also plan time for tasting and visiting and bring an open mind for experiencing new produce and products. Enjoy the experience of fresh foods!

Click here to find a Farmer’s Market near you.

Find a Free Chart on Key Nutrients in Fruits & Vegetables

 

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