‘Get Your Plate In Shape’ this March & Beyond
It’s National Nutrition Month - this year Registered Dietitians encourage YOU to make sure you are eating the recommended amounts of fruits, vegetables, grains, protein foods and dairy each and every day.
Visit ChooseMyPlate.org to find out more and read on for tips on local opportunities for purchasing or growing your own healthy, fresh foods.
Make 1/2 your plate fruits & vegetables
- Become a Community Supported Agriculture (CSA) member. Genesis Growers delivers fresh and organic vegetables, fruits, eggs & chickens weekly (spring-fall) in Blue Island. Read about Genesis Growers and Farmer Vicki.
- Lease a community garden plot at C alifornia Gardens Community Garden or Memorial Park & grow your own.
Make at least 1/2 your grains whole
Shop local Healthy HotSpots (La Unica & Hidalgo Meat Market) for whole grain, low-fat dairy and fresh fruits & vegetables.
Shop Blue Island’s Healthy HotSpots for March Veggie of the Month - Leeks & Green Onions
This month’s vegetable of the month highlights 2 often forgotten members of the onion family ― Leeks & Green Onions (Scallions).
Leeks and green onions look similar they both have bulbous-like ends, fringed roots, and long leaves. These vegetables have an established food history, with usage from European to Asian cuisines, thus illustrating their versatile nature.
Shop Blue Island’s Healthy HotSpots for Leeks, Green Onions & other fresh vegtables & fruits.
- La Unica Grocery 12824 Mozart Street
- Hidalgo Meat Market 2801 Broadway St
Blue Island to Adopt Active Transportation Plan
When Active Transportation Alliance dubbed Blue Island “The Biking-est Bike Commuter Town in Chicagoland,” we knew we were going places… and we knew how we were going to get there: by bike, on foot, on the bus, the train. On February 28th, bikin’ Blue Islanders and their friends have a reason to celebrate, as City Council is set to adopt Blue Island’s Active Transportation Plan. We hope you all mark the date on your calendars and join us at the City Hall Annex that night.
Supported by our Communities Putting Prevention to Work grant, ATA has drafted a plan for Blue Island that guides the City as it develops an Active Transportation Network. Building on our groundbreaking, nationally recognized Complete Streets Ordinance, the highlights of our Active Transportation Plan include:
- Distinctive bicycle facilities, such as green pavement and bicycle prioritization to identify the Cal-Sag Trail
- Reopening Chatham Street Bridge as a bicycle and pedestrian promenade
- A connected network of signed bicycle routes
- “Road Diets” and bike lane installation on Gregory Street and Western Avenue
- Pedestrian safety improvements for Eisenhower HS students and staff
- Major crossing improvements for Western Avenue, Vermont Street, and Burr Oak Avenue
- Opportunities to connect California Gardens to Uptown and the Cal-Sag Trail
- Restoring “Blue Bridge” as a recreation promenade for fishing and site-seeing
Why are we doing this?
Historic Improvements to School Meals Will Mean Healthier Kids in Blue Island
Last week, USDA announced new meal requirements that will raise standards for the 1st time in more than 15 years and improve the health and nutrition of nearly 32 million kids that participate in school meal programs every school day. The healthier meal requirements are a key component of the Healthy, Hunger-Free Kids Act, which was championed by the First Lady as part of her Let’s Move! campaign and signed into law by President Obama.
The final standards make the same kinds of practical changes that many parents are already encouraging at home, including:
- Offering both fruits and vegetables every day of the week;
- Substantially increasing offerings of whole grain-rich foods;
- Offering only fat-free or low-fat milk varieties;
- Serving proper portion sizes based on the age of children; &
- Increasing the focus on reducing the amounts of saturated fat, trans fats and sodium.
Check out the Before & After menu comparison below
Community Garden Plots Available: Gardeners & Volunteers Needed
With all the nice weather we have been having, who isn’t thinking of Spring?! We sure are!
There are still plots available at both California Gardens Community Garden (CG2) & Memorial Park Community Garden. Details on each garden are listed below:
California Gardens Community Garden (CG2)
2012 is the premiere growing season at CG2.
Available Plot Sizes
- 4’x8’ raised accessible beds (8)
- 4’x10’ raised beds (10)
- 10’x10’ in ground plots (4-6)
- Costs vary based on plot size
Food Pantry Plots
Blue Island Gardens, COBI Community Development Dept and Tommy Brown Sports Association invite all community members to garden at CG2 in 2012 as groups or individuals; as gardeners or volunteers. We will be tending 2 food pantry plots which will be donated to those in need.
Memorial Park Community Garden
Available Plots
- 4’x10’ (26)
Cost
- $25/season
Please visit Blue Island Gardens! for more information or contact Jodi Prout at the Community Development Department for more information, or to reserve your spot today! We’re also looking for volunteers to help with implementation planning and tending the Food Pantry Plots.
February Veggie of the Month: Exotic Veggies (Squash)
Check your neighborhood Healthy Hotspots (La Unica & Hidalgo Meats) for these delicious veggies.
If you can’t find Calabaza or Chayote, try another type of squash, perhaps one grown locally - you won’t be disappointed!
Calabaza is a type of pumpkin-like squash that is round in shape and varies in size. It can be as large as a watermelon or as small as a cantaloupe. The color of calabaza can also vary and may include greens, tans, reds and oranges. Some squash are all one color while other calabaza are multi-colored and may include all of colors listed above.
This squash is popular in the Caribbean as well as Central and South America. It is also commonly called a West Indian Pumpkin.Calabaza has a sweet flavor and its texture is firm. This is similar to the taste and texture of more familiar varieties of squash, such as butternut or acorn.
Chayote is a gourd-like squash that is about the size and shape of a very large pear. The skin is pale green and smooth with slight ridges that run lengthwise. Many compare the color to a light green apple. The flesh is white and there is one soft seed in the middle.
Chayote is grown in several states including California, Florida, and Louisiana, but it is native to Latin America. Historically, this squash was one of the primary foods of the Aztecs and Mayas. Chayote is also called mirliton and the French call it christophene.
Click the link for a delicious Calabaza Soup Recipe (You can substitute any type of squash for calabaza)
1½ lb Calabaza squash, diced
1 green bell pepper, chopped
1 garlic clove
4 scallions, minced
1 Tbsp dried thyme
1 tsp allspice
1 tsp cumin
1 tsp fenugreek
1 large ripe tomato, chopped
¼ cup coconut milk
¾ cup low-fat milk (1%)
Simmer all the ingredients except the milk in 5 cups of water for 1 hour. Strain the liquid into a bowl and allow the solids to cool. Puree the cooled solids.Return the puree to the soup pot along with the stained liquid and add the milks. Simmer, uncovered, until the mixture is thickened to your desired consistency.
Nutritional analysis per serving: Calories 106, Calories from Fat 25%, Fat 3g, Protein 3g, Carbohydrates 18g, Fiber 4g, Cholesterol 2mg, Sodium 187mg.
February Fruit of the Month: Star Fruit
The star fruit or carambola is a tropical fruit that is gaining popularity in the United States. This fruit acquired its name from the 5-pointed star shape when cut across the middle of the fruit.
It has a waxy, golden yellow to green color skin with a complicated flavor combination that includes plums, pineapples, and lemons.
Star Fruit Origin
Originally from Sri Lanka and the Moluccas, and cultivated in Southeast Asia and Malaysia for several hundred years, this fruit also goes by many other names including: bilimbi, belimbing, Chinese star fruit, 5-angled fruit and the star apple. Today, star fruit flourishes in south Florida and Hawaii because the fruit thrives on growing in a warm environment.
Star Fruit Varieties
2 types of star fruit are grown, tart and sweet. Tart varieties typically have narrowly spaced ribs, while sweet varieties tend to have thick, fleshy ribs. The tastes between the 2 are hardly distinguishable, as the tart variety still has some sweetness. This tropical fruit is readily available July-February.
Star Fruit Salad Recipe
Makes 4 servings
Each serving equals 1 cup of fruit or vegetables
Source: Produce for Better Health
Cook County Department of Public Health launched the “Rethink Your Drink” Campaign on January 2nd
Cook County Department of Public health launched the “Rethink Your Drink” Campaign on January 2nd. “Rethink your Drink” is part of a county-wide effort to reduce the consumption of sugar-loaded beverages. Sugar-loaded beverages (i.e., sodas, energy drinks, sports drinks) are the single greatest source of calories in the American diet, providing approximately 10% of the total average calories per day. The large increase in the amount of sugary drinks people consume, or drink, relates to the dramatic rise in adult and childhood obesity.
The new campaign aims to educate Cook County residents about the harmful effects of sugar-loaded drinks through print and transit advertisements as well as radio and television commercials. Cook County joins several other health departments from across the US to promote healthy drinking habits.
For more information about “Rethink Your Drink” and to take the pledge, please visit the CCDPH website at www.rethinkyourdrinknow.com.
Attention All Gardeners - Community Garden Plots Available for 2012!
Blue Islander’s have been hard at work developing community gardens, and now we need you - Blue Island’s Community Gardeners.
There are 2 locations:
Memorial Park Community Garden
Active for the past 2 years, this garden is located behind the Memorial Park Pool. Raised bed garden plots are 4’x10’ and available for rent at $25 per season.
California Gardens Community Garden (CG2)
A brand new garden for 2012 - CG2 offers 10’x10’ and 4’x10’ garden plots, a hoophouse, mini orchard and food pantry plots.
In October 2011, we had a ground breaking party for this location and even planted a small demonstration garden. In early December 2011, 3 apple trees were planted and in the spring we will be receiving peach trees as well.
Gardeners Needed
We are currently looking for people who would be interested in gardening for the upcoming season and volunteering to help tend the food pantry plots. There are still plots available at both locations. Please email Amanda Stillwell for more information.
January Vegetable of the Month-Tubers
Tubers are January’s Vegetable of the Month. What are Tubers…you ask?
Tubers are various types of modified plant structures that are enlarged to store nutrients. They are used by plants to survive the winter or dry months, and provide energy for regrowth.
Examples of tubers include: Potatoes, Yams, Jicama, Sunchoke, Taro Root, and Water Chestnut.
Shop Blue Island’s Healthy Hot Spot locations, La Unica and Hidalgo Meats, for all of your fresh veggies!
Read on for a delicious tuber based recipe…
Recipe Summary:
Preparation Time: 45 minutes
Number of Servings: 6
Cups of Fruits and Vegetables Per Person: 0.50
Ingredients:
1 cup brown rice
1 cup chicken broth
1/2 cup egg substitute
1/2 tsp mustard powder
2 cloves garlic
1 tsp shredded fresh ginger
1-1/2 cup carrot chopped into small pieces
1 cup frozen peas
1 8 oz can sliced water chestnuts, drained
2 Tbsp reduced sodium soy sauce
Directions:
- Cook rice as directed but substitute 1 cup chicken broth for 1 cup water.
- Let rice cool to room temperature or cover and refrigerate until ready to use.
- In a small bowl mix together egg substitute and mustard powder until blended.
- Lightly coat a large skillet or wok with nonstick vegetable spray.
- Heat skillet, begin stirring over medium heat and add egg mixture.
- Cook the egg mixture without stirring until it begins to set; until the egg bits are small and crumbly. Remove and set aside.
- Lightly coat the skillet with nonstick vegetable spray and heat. Add garlic and ginger.
- Stir while cooking over medium-high heat until fragrant, about 1 minute.
- Add the carrots and peas.
- Cook and stir for about 3 minutes until vegetables are tender.
- Stir in cooked rice, egg mixture, and water chestnuts.
- Cook and stir until heated through, about 3 minutes.
- Add soy sauce to rice mixture.
- Cook and stir for 2 minutes.
- Serve & enjoy!
