This question arises often in my mind. Now, I know what I eat, and most of the time, I am satisfied that I am meeting my nutritional requirements. But when I’m super busy, or when I look around at the supermarket checkout, or notice what folks are leaving with from the “farmer’s market”, I have to ask the question.

How do we do it? The food guide pyramid suggests we consume more dark green veggies and more orange and red veggies. Whole grains are recommended over processed ones. Simple grilling and baking is suggested above other methods.

Try preparing simple meals using fresh ingredients and whole foods.

What are whole foods? Whole and unadulterated foods are those you find at the farmer’s market or around the perimeter of the grocery store. Have you ever noticed the foods that do not have long ingredient lists that you can’t pronounce, are those in the produce section, dairy section and butcher? You can improve your diet immensely by avoiding the middle aisles.

Why eat whole foods? Whole foods have intense flavor and satisfying taste. Vegetables, fruits and grains that are minimally processed boost our energy and maintain our blood sugar levels. Whole and unadulterated foods contain natural fiber that fills our tummies and satisfies our hunger for longer periods of time, discouraging snacking between meals. Foods prepared without a lot of processing and additives don’t encourage weight gain, rather encourage the body to burn calories evenly and consistently according to energy used. Minimally processed foods have their naturally occurring amino acids and enzymes intact, and vitalize our bodies natural processes of cell building and maintenance, keeping us healthy and immune.

A diet that includes simply prepared meals of fresh ingredients from your local farm market or supermarket perimeter can only be good for you and your family. Follow these simple guidelines and eat your way to a healthy lifestyle:

• I encourage recipes that contain five or fewer ingredients.
• I highly recommend leftovers. Cook a simple, healthy meal and plan to take leftovers the next day for lunch, or offer it to the kids after school.
• Prepare single ingredient dishes and save in the refrigerator to be added to snacks, salads and simple dishes later in the week, utilizing what is fresh, healthy and local.

Try this technique with goodies from the farmers market –

Pinwheels – Using healthy, whole grain tortilla shells or flat breads, spread fresh ingredients on the shell, roll up and slice about 1 inch thick. Can be dipped in lowfat sauce, such as lemon aioli, for added flavor!

Suggested ingredients include – one ounce of healthy cheese of your choice (goat cheese, lowfat cream cheese or thinly sliced cheddar), something green (arugula, spinach, basil, leaf lettuce, or sautéed kale or mustard), something red (sundried tomatoe slices, sliced fresh or pickled peppers, pickled beets or radish slices), something kinda spicy (thinly sliced red or white onion or some good, spicy mustard). Add a small amount of meat, if you like (skinless chicken breast meat or turkey) .

Roll up tightly, slice and dip for a healthy, light “whole food” meal.

-Maria

Learn more about our organic farm and farm to table at http://ourlocalfoods.com

Tags: farm to table, fresh food, local food, Recipes, vegetables
Posted in Healthy Eating, KTC-recipes