‘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
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
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!
January Fruit of The Month- Dried Fruits
Shop Local for January’s Fruit of the Month: Dried Fruit
Dried Fruit is fruit where the majority of the original water content has been removed either naturally, thru sun drying, or through the use of specialized dehydrators.
It has a long traditon of use dating back to the fourth millennium B.C. and is prized becuase of its sweet taste, wrinkly texture, nutritive value and long shelf life. Some of the most popular dried fruits include; raisens, figs, dates, prunes, apricots, peaches, apples, and pears. These are refered to as “traditional dried fruits.”
Many other dried fruits such as cherries, cranberries, blueberries, strawberries, and mangoes are infused with sweetner before drying. Some products sold as dried fruit like pineapple and papaya are actually “candied fruit”.
Dried fruits contain most of nutritional value as fresh fruit. In general, all dried fruits provide essential nutrients and are valuable tools in both increasing diet quality and reducing chronic disease.
Shop Blue Island’s Healthy Hot Spot locations, La Unica and Hidalgo Meats for the ingredients for this healthy snack receipe.
Raw trail mix- combine your choice of raw nuts with sunflower or pumpkin seeds and dried fruit of your choice. Add a few raw cacoa nibs for a chocolate version.
Shop Blue Island’s Healthy Hot Spots for Nutritious School Lunches & After School Snacks
When planning lunches and snacks, remember kids need good nutrition to help them stay alert and learn at school. Fruits and vegetables are a big part of good nutrition. Here are a few tips to make your kids the envy of the lunchroom!
Do you pack a lunch or prepare after school snacks for your children?
- Consider filling a thermos with their favorite vegetable soup, such as tomato or vegetable and noodle soup. You also might one of these recipes for black bean and veggie soup.
- Add chunks of fruit to low-fat plain yogurt. Don’t have fresh? Use canned pineapple, peaches or pears in juice pack (drain the liquid out first).
- Have your kids help you fix their lunches the night before to avoid a mad rush in the morning. Let them choose what fruits and vegetables they want.
- Shop Blue Island’s Healthy Hot Spots for school lunch items and nutritious after school snacks - look for the logo above on shelves & products throughout participating stores (see below).
Don’t forget to add some fruit and vegetable power for after-school activities!
- Pack some dried fruit and nuts to fuel their sports, music, or other activities after school.
- If your children come home after school, be ready with fresh apples or bananas or finger food veggies in the refrigerator.
Blue Island Healthy Hot Spots
Arandas Food & Liquors 13440 Western Ave
La Unica Grocery 12824 Mozart Street
Hidalgo Meat Market 2801 Broadway St
