February Is Heart Health Month

This past weekend, I hosted a health talk and shared a few recipes at Lucky's Market.

I thought I'd share the recipes here.  I could go on and on about why these food are heart healthy, but let's see how sharp you are.  In the comments, reply with any tidbit about what you know about heart healthy foods!

Salmon Burgers With Blueberry Chipotle Salsa

 

Ingredients – Blueberry Chipotle Salsa

·         1 chipotle in adobo sauce

·         2 tablespoons of lime juice

·         3-4 tablespoons of sugar

·         ½ teaspoon salt

·         ¼ small onion

·         1 pint of blueberries

 

Instructions – Blueberry Chipotle Salsa

1.     Puree chipotle, lime juice, sugar, and salt in food processor.

2.     Add onion and blueberries and pulse in food processor until desired consistency.

 

Ingredients – Salmon Burgers

·         4-5 slices of dense bread

·         2 eggs

·         3 cloves of garlic

·         1 teaspoon salt

·         3 tablespoons lime juice

·         black pepper

·         ½ small onion

·         3 tablespoons fresh oregano

·         3 tablespoons fresh rosemary

·         2 pounds of boneless, skinless fresh salmon

·         Sliced provolone cheese

·         Avocado slices

·         Hamburger buns

Instructions – Salmon Burgers

1.     Puree bread, eggs, garlic, salt, lime juice, and black pepper in food processor until smooth.

2.     Add onion, oregano, and rosemary and pulse in food processor, leaving some texture.

3.     Cut salmon into 2 inch cubes and add to food processor.  Pulse until combined.

4.     Form patties and put on non-stick pan.

5.     Bake at 350 degrees for 20 minutes.

6.     Serve on toasted buns, topped with provolone cheese, avocado, and blueberry salsa.

Three Sisters Salad

 

Ingredients

·         2 packages frozen cubes of butternut squash

·         1 can of black beans, rinsed

·         1 can of kidney beans, rinsed

·         1 package of frozen corn

·         ½ red onion, diced

·         2 teaspoons cumin

·         1 teaspoon coriander

·         1-2 tablespoons of fresh thyme

·         ¼ cup maple syrup

·         2 garlic cloves, minced

·         salt

 

Instructions

1.     Toss butternut squash cubes in olive oil, spread on a pan, and roast at 400° until browned and edges are crispy.

2.     Sauté onion, garlic, and thyme in olive oil on medium heat.

3.     Season with cumin, coriander, and salt.

4.     Stir in maple syrup, and add beans and corn.

5.     Gently fold in roasted butternut squash.

6.     Serve warm or chilled.

Roots

Fall brings forth the stuff of the earth, the cold-hardy vegetables that grow below ground to develop earthy and fragrant flavors - potatoes, leeks, onions, garlic.

Craving something warm and having a bounty of leeks and potatoes from my CSA share, I decided to make a huge pot of creamy potato and leek soup.

As I started to prep the ingredients, I started thinking about the roots of these roots... that is, where it all came from...

I started with garlic and red onion, both from Sippel Family Farm in Mount Gilead, Ohio...

then leeks and celery, also from Sippel Family Farm...

potatoes from Sippel Family Farm...

herbs from my garden...

and whipping cream and skim milk from Snowville Creamery in Pomeroy, Ohio.

The only ingredient that wasn't local was the chicken broth.

A salad of lettuces and arugula from Sippel Family Farm and a big bowl of soup makes the perfect fall meal - a meal fit for a locavore!

For more information on CSAs and the local food movement, I encourage you to visit Local Harvest, visit farmer's markets and local co-ops, and ask questions about the origin and production methods of your food.

Interested in trying more of our local fall bounty? Sign up for Dine & Learn: Fall Harvest on Tuesday, October 27th by emailing me. Hurry, there are only four spots left!

Dine & Learn: Fall Harvest

October brings crisp air, falling leaves, and some of my favorite foods. We’ll step it up a notch and go a little gourmet with a cornucopia of fall harvest vegetables and sustainably-raised pork. The menu will be based on local and organic ingredients, the cooking tips will make even the fanciest menu an ease to prepare, the flavors and colors will be deep and robust, and the meal will be interactively prepared and enjoyed!

Fall Harvest Menu

Field Greens Salad With Roasted Root Vegetables

Apple Cider Glazed Pork Tenderloin
Butternut Squash Risotto
Apple and Fennel Slaw

Carmel Apple Bread Pudding With Jeni’s Ice Cream


Tuesday, October 27, 2009
5:30pm
$25 per person
Class size limited to 8
RSVP (name, email, phone number) to livingwell@columbus.rr.com by Friday, October 23rd.

In The News: F.A.N. Club!

There's an exciting article in The Columbus Dispatch today! It highlights F.A.N. Club, a program that I'm involved with and very passionate about. You can read the article here...

The newspaper has been highlighting a number of health initiatives that are taking place in the Columbus City Schools. Last week, they highlighted the new food service plan, which includes more fruit and vegetable options. I had the chance to see the new cafeteria decorations highlighting healthy lunch choices and brightly-colored banners of fruits and vegetables, and the staff at Lincoln Park Elementary School was busy assembling the new salad bar!

The article in today's paper focuses on vending machines and after-school programs. Columbus City Schools has taken a drastic measure in their schools by eliminating all soda, juice, and sports drinks vending. Water is the only drink option available. When it comes to food, the empty calorie options will gradually be phased out in favor of healthier choices.

The plan is drastic, because the schools stand to lose thousands of dollars when they discontinue contracts with junk food and soda manufacturers. In the past, schools sought additional revenue by signing on with big corporations, who sponsored schools in exchange for the privilege of marketing to kids and students.

By removing the vending machines, Columbus City Schools has acknowledged that they have a problem... They have a problem with obesity, hypertension, and diabetes.

That's where F.A.N. Club comes in! F.A.N. Club stands for Fitness and Nutrition Club, and is a part of Nationwide Children's Hosptial pediatric obesity initiative. I have had the privilege of leading the program at Lincoln Park Elementary School for the past 8 months, and nothing could be more rewarding! We "aim to increase participation in physical activity and healthy eating behaviors in children" through educational activities and games. While the program is still young, we're hoping to expand to new schools through generous support, so that we can continue to offer the program to students and their families at no cost.

Recap: Living Well, Eating Well - Back To School!

The second Living Well Nutrition Education & Cooking Class was a great success! Thank you to those that participated!

This class was definitely more education, less cooking. Parents and their children were invited to talk, eat, sample, create, and learn! Nine eager participants helped me read labels, discussed healthy alternatives to processed foods, created balanced and nutritious lunches, and then chowed down! My friend and neighbor, Rita, came over to take a few pictures...

A few of the topics included:

• Limiting Processed Foods, Fats, and Sweets
• Eating The Rainbow
• Wholesome Lunch Choices
• Strategies For Success

We tried out a really exciting product called a Bento Box Set made by Laptop Lunches, and one winner, Arabella, has a stylish new back-to-school accessory!

I already have some other ideas specific to packing healthy lunches, and for more general nutrition topics as well. I would like to include more discussion of the food pyramid. If it is not new information, it is always good to review, and I have a lot of fun ideas for food pyramid activities for kids. If you would like to schedule a Nutrition Education course for Girl Scouts, Boy Scouts, a school classroom, or a sports team, I can tailor the topics to suit your needs! Please contact me.

Back To School!

It’s the end of summer, and that means it is time to go back to school…

At most schools that means eating those sometimes loved (tater tots!), sometimes hated (canned green beans, anyone?) school lunches. But the lunch lady has disappeared, and what has replaced the hot meals cooked on-site has turned into copious amounts of processed food and junk food, pre-packaged and re-heated meals, beverages and snacks packed with high fructose corn syrup and preservatives, vending machines, and fast-food delivered to cafeterias. Even with the National School Lunch Program, meals offered at full-price, low cost, or free are required to include ⅓ of the Recommended Daily Allowance of vitamins and minerals, but they lack the fresh fruits and vegetables that are so important to childhood growth and development.

As a result of the low quality, non-nutritious food offered at many schools, childhood obesity has become an American epidemic, and health problems such as diabetes, cardiovascular disease, and sleep disorders are not far behind. You can find a well-written article and staggering statistics here:
http://www.sustainabletable.org/features/articles/backtoschool/

Make sure that your child has the healthiest food possible by packing their lunch for school. Turns out, packing a lunch is cheaper than a full-price school lunch too – especially when you figure in the expensive a la carte options that tend to be the unhealthiest choices anyway!

Living Well, Eating Well – Back To School!

The Nutrition Education and Cooking Class this month will feature kid-tested and parent-approved ideas for creative and healthy school lunches! Breakout of the PBJ rut and lose the fruit snacks – this class will completely change the way you think about school lunches!

Monday, August 17, 2009 (one week of summer left!)
7:00pm
$15 per adult, kids are free
$5 more will help a less fortunate parent and their child attend the event
Class size limited to 12 adult participants and unlimited kids – we need a tasting panel!
RSVP (name, email, phone number) to livingwell@columbus.rr.com by Friday, August 14th

More "Back To School" features to come - I'll be helping my friend Amy with a Back To School brunch that should be off the hook!