November Newsletter

November 1st, 2017

Everyone knows that leafy greens are important in our diets, but why? The US Department of Agriculture recommends that adults get three cups of dark green vegetables a week. Luckily there are many vegetable options to help us meet this goal.
By consuming leafy greens, we are increasing our intake of vitamins A, C, and K, along with folate and potassium. There is a also a lot of fiber packed into these amazing veggies, which can lower cholesterol and maintain healthy bowel movements. And, as far as vegetables go, leafy greens contain an impressive amount of calcium. This can contribute to bone health and maintenance.
Turnip greens, kale, swiss chard, spinach, mustard greens, broccoli, and cabbage are great examples of leafy greens. If you don’t consume these often or if you don’t like the texture of raw veggies, soups are a great way to add these to your diet. It’s fun to think of new ways to add leafy greens to your diet, and the reward is improved nutrition and tasty meals!

Leafy Green Soup

1 onion, chopped
4 cups low sodium vegetable broth
3 (15-oz) cans canned navy beans (rinsed)
3 stalks celery, chopped
3 large carrots, chopped
4 cups kale
1 tsp garlic powder
1 tsp oregano
1/2 tsp basil
1/4 tsp crushed red pepper (optional)
salt and pepper to taste

Sauté onion, celery, and carrots in a large stockpot in olive oil over medium heat until onions are translucent (about seven minutes). Add broth, beans, and spices. Let simmer for 45 minutes. Add washed kale in the last five minutes of cooking. Enjoy!

October Newsletter

October 2nd, 2017

Monday, October 1st, 2017

Pasta, Pasta, Pasta!

Being a quick dinner and crowd pleaser, pasta is popular for many reasons. It comes in endless shapes, sizes, colors, and varieties. Recently, many stores and restaurants are experimenting with new pasta types. From “zoodles” made out of zucchini to spiralized spaghetti squash, many vegetables are masquerading as noodles. These can be a fun addition to recipes and pasta dishes that you already love. Another trend comes straight from stores and manufacturers themselves, who are finding creative ways to add more protein to pasta. From lentil pasta to garbanzo bean pasta, many beans and peas are being harnessed for their natural protein and vitamin content to up the nutritional value of traditional pasta. Both traditional pasta and these new pasta varieties can be healthy components of any diet; it’s certainly an exciting time for the world of pasta!


Sauteed Zoodles in Marinara Sauce

4-5 zucchini

1/2 cup of cherry tomatoes

1 can garbanzo beans (drained and rinsed)

1 jar marinara sauce

Parmesan cheese to taste

Salt and Pepper to taste

5 basil leaves (sliced)

Using a spiralizer, cut 4-5 zucchini into strands (if you don’t have a spiralizer, you can cut zucchini into long, thin strips). Saute the zucchini in olive oil over medium heat, around 8 minutes. Add in the cherry tomatoes, garbanzo beans, and salt and pepper, and cook an additional five minutes. Stir in your favorite marinara sauce and top with Parmesan cheese and basil.



September Newsletter

September 1st, 2017

Eating Local

Food trends come and go, but one that seems to remain popular is eating local. A “locavore” is someone who eats foods derived from local sources. The idea is that food is fresher, more nutritionally valuable, and more environmentally friendly when is comes from five miles away, as opposed to 500 miles. Farmers markets are a great source for anyone trying to eat local. Recently, this trend has expanded from home cooking to restaurants. Many restaurants now make it a point to partner with local farmers to bring local foods into flavorful menus. A fun challenge is to try and only eat locally sourced foods or one week. Pay attention to seasonality, freshness, and use recipe apps to help you succeed!

App of the Month:
The Locavore App–this app helps you find farmers markets, growers, and CSA’s in your area. It also shows what’s in season at any given time.

August Newsletter

August 1st, 2017

August Newsletter



You’ve probably heard of lentils, a member of the legume family, but you might not be aware of their many health benefits. Lentils are special for many reasons. Out of all of the legumes, lentils rank second in terms of their protein-to-calorie ratio. This means they are very valuable to vegetarians or vegans looking for healthy, plant-based sources of protein. Lentils also serve as a source of many essential nutrients, such as folate and iron. Lentils also have a remarkably low amount of readily digestible starch, which is good news for diabetics or anyone trying to watch their blood sugar.

Whether you eat lentils all the time or just want to try them out, here is a great recipe.

Lentil Chili

• 1 white onion, chopped
• 2 green bell peppers, chopped
• 4 cloves garlic, minced
• 3 tsp. chili powder
• 1 (16 oz.) bag of green lentils
• 4 diced tomatoes
• 1 bay leaf
• 2 (32 oz.) cartons low-sodium vegetable stock
• Cilantro for garnish
• salt and pepper to taste

1. In a pot, sauté onion and bell pepper for 10 minutes.
2. Stir in garlic .
3. Add lentils, tomatoes, bay leaf and stock, and chili powder. Season with salt and ground black pepper, to taste. Bring to a boil, lower the heat to medium-low and simmer, partially covered for 45 minutes or until lentils are tender.
4. Stir in cilantro and serve.

July Newsletter

July 3rd, 2017

July 3rd, 2017

Are there differences in nutritional value between fresh, frozen, and canned produce?

No matter what form they are found in, fruits and vegetables are always a healthy addition to your diet. However, there are some things to consider. Fruits and vegetables provide us with many things we need, like fiber, carbohydrates, phytochemicals, vitamins, and minerals. Some treatments, like processing or cooking, can alter these. For example, frozen vegetables are usually blanched before freezing, which can reduce the vitamin content slightly. The same goes for canned vegetables. However, this doesn’t mean that fresh produce always has more vitamins; depending on storage time, growing conditions, and age, fresh produce might have less.
But no matter how we buy fruits and vegetables, there are steps we can take to preserve what vitamins and minerals remain in our food. For example, heat and water can leach out or alter vitamins and minerals, so we can eat raw or lightly cooked food. Steaming is a great cooking method for preserving vitamin content. And if we do choose frozen or canned vegetables, we can choose low sodium varieties with minimal additives. Whether it’s fresh, frozen, or canned, fruits and vegetables are always a good idea!