EDAMAME SALAD

A sweet and tangy combination of protein-filled beans and flavorful veggies. This salad tastes better when left refrigerated overnight or longer but can be eaten immediately.

Ingredients

2 cups shelled edamame (green soybeans)

2 cups cooked chickpeas, low or no sodium

1/3 cup minced red onion

1/3 cup minced red bell pepper

1/3 cup minced carrot

1/4 cup sunflower seeds

1/4 cup dried cranberries

10 halved grape tomatoes

DRESSING 

1/4 cup olive oil

1/3 cup honey

1/3 cup apple cider vinegar

2 tablespoons mayonnaise, olive oil or reduced fat

1/4 teaspoon celery seed, or more to taste

1/8 teaspoon cayenne pepper, or more to taste

Directions

Mix edamame, chickpeas, red onion, red bell pepper, carrot, sunflower seeds, tomatoes, dried cranberries, olive oil, honey, vinegar, mayonnaise, celery salt, and cayenne pepper together in a large bowl.

Serving: 1/2 cup = Calories: 142, Sodium: 70 mg, Saturated Fat: 1 g; Added Sugar: 1g; Dietary Fiber: 3g; Carbohydrate: 11g

The Case for Frozen

It is a common belief that fresh produce is more nutritious than frozen, however, this is not necessarily true.  It is easy to assume that fresh produce is always the best choice, but in some cases, frozen fruits and veggies may give you more bang for your buck.  A wide variety of fruits and vegetables provides a range of nutrients such as Vitamin C an antioxidant used in the formation of collagen, a protein that leads to healthy nails, hair, and skin, minerals such as calcium that support the structure of our bones and teeth, and fiber which helps regulate the body's use of sugars, helping to keep hunger in check.  In other words, they are a really important part of keeping our bodies functioning properly.  What you might not know is that you can get the same benefits from eating frozen produce as you can from fresh. 

How Does Fresh Become Frozen?

Studies investigating fresh produce have determined fresh produce is frequently picked before peak ripeness a time when they are most nutritious before being packaged, stored, transported, and then stored again. The process of freezing itself does actually not alter the nutritional value. It is during the steps prior to freezing, particularly blanching, and storage that loss of vitamins and minerals may occur.  Blanching is a cooking process in which a food briefly cooking in boiling water, and then plunged into iced water halt the cooking process.  As a pre-freezing process, blanching is used to prevent changes in color, flavor, and nutrition during frozen storage. However, this treatment can cause the minimal loss of certain water-soluble vitamins. In general, since fruits are more sensitive to heat, they are rarely undergo the blanching treatment.  Interestingly, some frozen fruits are enhanced with vitamin C during the packaging process to prevent browning. 

What are the Benefits of Frozen Produce?

·       Frozen produce is a great, healthy alternative to fresh, and still have  a considerable amount of nutrition.

·       Price is also a factor between fresh and frozen produce. For those shopping on a budget, frozen produce may be more cost-effective. 

·       Fresh produce has a much shorter shelf life than their frozen alternatives. If you are going to use the produce promptly, fresh is a good choice. However, to reduce the risk of spoilage and waste, frozen is a safe bet. 

·       The availability of produce is limited and fresh-picked produce is not always an option year round.  Freezing retains freshness of fruits and vegetables for long periods, making them available well beyond the normal season.  

Dairy Free Tropical Citrus Smoothie:

Yield: 1, 16 oz serving

Ingredients:

½ cups frozen bananas

¼ cup frozen pineapple

¼ cup frozen mangoes

¼ cup frozen apples

¾ cup almond milk

Directions 

Combine all ingredients in blender. Blend on high until smooth

Staying Healthy During Social Distancing

 The last few weeks have been a stressful and uncertain time. We have all experienced a huge disruption in our lives and daily habits/schedules. We are working and attending school from home. This may be causing us to eat more “comfort” foods, stray from exercise routines, log more screen time, and vary sleep schedules.

So, what can we do to maintain our health?

Sleep Habits

The first and most important step we can take is to maintain quality sleep schedules. Sleep is a crucial activity that allows our bodies to recover from daily wear and tear we experience. Sleep also prevents chronic inflammation that can decrease the function of our immune systems. Here are some tips to help maintain a sleep schedule:

• Set an alarm-continue to wake up at the same time every day

• Follow a schedule-complete work tasks or school assignments at consistent times

• Limit screen time before bed-eliminate electronic use at least 1-hour before bedtime

Physical Activity
Even if we do not have a daily exercise routine, social distancing has interrupted routine daily activity. Physical activity helps our mental health by improving mood and reducing stress. Physical activity is key to maintaining our health during this stressful time. Daily activity supports a healthy diet and helps to prevent chronic diseases such as diabetes, heart disease, and cancer. Regular activity also promotes better quality and length of sleep. A simple stroll or run in the neighborhood or a hike in the woods (please make sure to follow social distancing rules) can help to replace a typical daily activity routine. Here is a list of other family-friendly activities to keep everyone active and healthy during this time:

• Have a dance party
• Hide and Seek
• Tag
• Ride bicycles
• Yoga
• Make chores fun (sing and dance)
• In-home scavenger hunt
• Jump rope

Eating Habits 

Although most of us are working from home, meals from scratch every day may be time-consuming. In addition to our work, we must assist with homeschooling our children requiring us to work longer hours each day. Access to healthy staple foods may be limited. When possible choose nutritious shelf-stable options:

• Whole-grain bread, pasta, rice, cereals, and tortillas

• Fruits, vegetables, and beans/legumes that are fresh, frozen, or low sodium and sugar-free canned options

• Choose longer-lasting fresh produce, like apples, oranges, celery, potatoes, and onions.

• Make sure to wash all fresh produce (Visit the CDC website for food safety tips: https://www.cdc.gov/foodsafety/index.html)

• Low sodium canned/jar pasta sauces, salsas, soups, and broths

• Salt-free seasonings, dried herbs, and spices

• Low-fat or non-fat dairy products such as yogurt, milk (check “best/sell by” dates), and non-refrigerated options

• Protein options such as low-sodium canned chicken, tuna, nuts/nut butters, and seeds

To reduce time in the grocery store, spend time organizing the grocery list according to the store layout, planning meals, and creating healthy recipes that utilize shelf-stable items. When creating recipes, consider substitutions for unavailable items. Try to make one-pot meals like stews and soups that can be frozen and are simple to clean up. Enjoy family by focusing on mealtimes that include everyone in preparation and clean up.

For recipe ideas visit:
· The USDA: https://www.fns.usda.gov/tn/recipes-cacfp

· Team Nutrition: https://www.fns.usda.gov/tn/team-nutrition-recipes

· Cooking Matters: https://cookingmatters.org/recipes

· Eating Well: http://www.eatingwell.com/article/7677536/3-ingredient-pantry-dinners/

· Taste of Home: https://www.tasteofhome.com/


References

http://healthysleep.med.harvard.edu/need-sleep/whats-in-it-for-you/health

https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389 https://nutrition.org/making-health-and-nutrition-a-priority-during-the-coronavirus-covid-19-pandemic/

Vibrant Veggies

Vegetables are essential for a balanced diet and provide lots of vitamins and minerals as well as fiber. There are many reasons people do not get enough vegetables including worries about cost, purchasing, and preparation. Here is some information on how to make the most of veggies!

Where to Store Them

It is easy to toss fruits and vegetables wherever there is space in the fridge, but the “crisper drawers” at the bottom are designated specifically for produce! Get into the habit of putting vegetables in the right crisper drawer. Generally, vegetables should be kept in the high humidity drawer to prevent moisture loss and extend freshness…

Why does this matter? Several fruits are ethylene producing. This is an odorless gas that can cause premature spoiling of produce but is not toxic. Produce that is ethylene sensitive should be stored separately.

There are some exceptions to these storage guidelines. Mushrooms must be kept dry and should not go in either crisper drawer. Vegetables like winter squash, eggplant, potatoes, and tomatoes should actually be kept out of the fridge until cut or cooked.

How to Wash

Before you wash your vegetables, make sure to wash your hands, utensils, cutting boards, etc. Be sure to wash in between preparation of different kinds of vegetables as each vegetable can contain different types of bacteria. Ask yourself: Will the vegetable touch this surface? If the answer is yes, make sure it’s clean! Rinse with cool water rubbing gently to remove any visible dirt. Using any sort of soap or detergent is NOT recommended. These products can leave residue that is potentially harmful. Use a vegetable brush for tough skins. Even if you aren’t planning to eat the skin, wash it anyway before peeling. Anything that may be on the skin can easily be transferred to the inside of a vegetable. Dry with a clean cloth or paper towel.

Using Canned Vegetables

Canned vegetables are sometimes avoided due to the higher sodium content as most canned options contain about 300 mg (13% of what is recommended for one day). The good news is, there are low sodium options available. Rinsing canned vegetables with water for at least 30 seconds can reduce sodium even more. Canned vegetables are usually half the cost of fresh and may be even cheaper depending on the type!

Ways to Prepare and Enjoy

Lots of vegetables are great on their own, but there are also many creative and delicious ways to eat them!

·         Dip into homemade salad dressing, cucumber dip, or hummus.

·         Toss some veggies (like carrots, potatoes, squash and so many others) with olive oil and seasonings and toast in the oven until golden brown. You can also make kale chips this way!

·         Add them to your favorite breakfast staples like omelets, scrambled eggs, and smoothies.

·         Mix them into casseroles, soups, or pasta dishes.

·         Load your sandwiches or salads with as many vegetables as you wish!

Homemade Vegetable Chips vs Potato Chips

Homemade Vegetable Chips vs. Potato Chips?

Potato chips have a large amount of saturated fat and sodium. Although homemade vegetable chips are not a substitute for fresh vegetables they can add in a serving of vegetables to your diet without added sodium and less saturated fat.

Benefits of vegetables:

Vegetables have high vitamin and mineral content that are needed by the body. Vegetables also provide the body with fiber. There are two types of fiber, soluble and insoluble. Soluble fiber is important because it helps achieve a healthy weight, assists in controlling blood sugars, and can reduce cholesterol levels. Insoluble fiber helps maintain intestinal health and promotes healthy digestion. It is recommended to have 25-38 grams of fiber a day for the average person.

Why Choose Brussel Sprout Chips?

Eating vegetables that are in season can reduce food costs. Brussel sprouts are in season as the weather grows colder. Take advantage of the low prices and try brussel sprout chips!



Roasted Brussel Sprout Chips

Prep Time: 10 mins

Cook Time: 15 mins

Ingredients:

2 cups washed brussel sprouts (outer leaves)

1 ¼ tablespoon olive oil

¼ teaspoon garlic powder

¼ teaspoon onion powder

¼ teaspoon black pepper

Directions:

1) Pre-heat oven to 375 degrees

2) Remove the outer leaves from brussel sprouts, save the dense portion of the sprouts for roasted side dish

3) Toss outer leaves with olive oil, garlic powder, onion powder, salt and pepper

4) Lay out leaves, in single layer, on baking sheet

5) Place in oven for 15 mins, or until golden brown

6) Turn leaves over, after 7 minutes

OTHER OPTION: Try using the air fryer for crispness without added fat or limited amount of olive oil or vegetable oils. Try thinly sliced sweet potatoes also.

NUTRITIONAL INFORMATION: Serves 4, Calories: 59 Carbohydrates: 6g, Total Fat: 3.75g, Saturated Fat: .5g, Dietary Fiber: 2g, Protein: 2g.

References:

National Fiber Council

USDA Dietary Guidelines for Americans