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Lettuce Tell You - Tips for Salad Preparation and Preservation

7/20/2016

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Let’s face the facts: as much as we may love our kale, good things do not last forever. We have all faced the disheartening moment when your once-crisp spinach turns into a pile of bruised, unappetizing mush. Never fear, there are a few tips that you can use along the way to prolong the quality your leafy greens! Our last visit to the farmer’s market included sharing such tips, in addition to classifying different greens, and ideas for preparation. Families gathered ‘round to spin the “head of knowledge” and put themselves to the test. Have you used produce wash on your greens? Apparently such an act, despite us believing it’ll benefit us, is a big “no-no”. Are you on top of your salad game? Look below to find out!
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We love our spinner - can you tell? This week it is a "salad spinner"!

Top Tips for Washing Leafy Greens from Eatright.org
  • Always start with clean hands. Wash your hands for 20 seconds or more with soap and warm water.
  • Cut away any damaged areas on leaves or stems before preparing or eating the greens. If something seems rotten, discard it.
  • If leafy greens are not labeled as "pre-washed" or "ready-to-eat," thoroughly wash them under running water just before chopping, cooking or eating. This will help reduce the presence of microorganisms. If you wash leafy greens before storing, you can potentially promote bacterial growth and enhance spoilage.
  • If lettuce has a core, such as iceberg lettuce, remove it before washing. When you have loose leaves that can't easily be held under cold running water, immerse the leaves in a large clean bowl or a salad spinner filled with cold water. Toss them around in the water for 30 seconds or more. Drain and repeat twice.
  • Never wash leafy greens with soap, detergent or bleach, since these can leave residues that are not meant to be consumed. The U.S. Food and Drug Administration doesn't recommend using commercial produce washes because these may also leave residues.
  • If leafy greens are labeled as "pre-washed" or "ready-to-eat," use them without additional washing, since it is unlikely to enhance their safety.
  • After washing fresh greens, pat them dry with paper towels or a freshly clean kitchen towel — or use a salad spinner — to help remove excess liquid.
Bruised greens? No problem.

​Both of the recipes below have enough flavor and texture to disguise most lettuce that crosses into the “not ideal for salads” zone. The kale chip recipe is not only packed with B vitamins, it provides a crave-worthy salty and crunchy alternative to the average bag of chips! 
And the green smoothie is so good, spinach is the last ingredient you- or your family members- will think of when you sip on it.
Kale Chips
YIELD: 4-6 servings

1 bunch of Kale
1-2 Tbs. Safflower oil or Canola oil
Seasoning of choice: garlic powder, onion powder, salt, pepper, nutritional yeast
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Preheat oven to 250 F. Wash, spin or pat kale dry. Remove the stem and cut or tear kale into bite site pieces. Toss kale in oil. Cover baking sheets with parchment paper. Spread kale leaves over the sheet and sprinkle seasoning of choice. Bake for 30 minutes. Kale chips should be crunchy and green. They burn easily, so be sure to check on them and adjust the time as needed. 
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Green Smoothie
YIELD: 2 servings
​
2 cups Spinach, 4 Strawberries, 1 cup orange juice, 1/2 cup plain Greek yogurt. Blend until smooth and enjoy!
 


Blueberry Spinach Summer Salad
YIELD: Makes 6 servings
 
3 tablespoons red wine vinegar
1/2 cup olive oil
1 teaspoon Dijon mustard
1 teaspoon white sugar
1 pound fresh spinach
1 pint fresh blueberries
4 ounces goat cheese
4 ounces hazelnuts
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Combine vinegar, oil, mustard, and sugar in a jar with a tight-fitting lid; shake well.
Toss spinach, blueberries, goat cheese, and hazelnuts in a large salad bowl.
​Drizzle with dressing and toss gently; serve immediately.
 ​

​If you’re lucky enough to frequent the Everett Farmer’s Market, take this recipe along with you! Almost all of the above ingredients can be found at the market right now. If your shopping loyalties lie elsewhere, not to worry. This salad is composed of in-season produce that can be found almost everywhere in the PNW. No hazelnuts? Almonds slices or pumpkin seeds will do the trick! Adding a hardboiled egg, chicken breast or salmon fillet would also revamp this salad from a snack to an evening meal.
 
I hope salading down in the kitchen with your newly acquired lettuce facts will help you find your inner peas. :) 
 
Feel free to visit us for another beautiful day at the Everett Farmer’s Market, this Sunday, July 24th!
 
​~ Olivia
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Cherry Happy!

7/20/2016

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Summer fruits and vegetable harvests are always a treat to look forward to, aren’t they? There are few things in the world as delightful as enjoying a bowl of freshly picked cherries in the heat of July. Sound Dietitians spent the last Sunday of June at the Everett Farmer’s Market, highlighting this magical little drupe; cherry nutrition facts, varieties, tips for storage, and delicious recipes were provided. Did you know that cherries contain both iron and protein? Thus making them an even more perfect addition to your pantry for snacking, smoothies and sauces! Peer down below for some great cherry recipes to add to your summer to-enjoy list.
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Here is the lovely Amanda, providing cherry knowledge to market shoppers. Check out our booth every other Sunday to see what we’ll have in store next!
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Looking for something light and quick to prepare? Bite into a simple yet satisfying cucumber-cherry salad! The cherries contribute a whole-new pop of sweetness to this traditional Japanese side dish.

Cucumber-Cherry Salad
YIELD: Makes 4 servings


2 cucumbers (1 1/4 pounds), peeled and cut into 1/2-inch dice
1 tablespoon white wine vinegar
1 tablespoon extra-virgin olive oil
Salt and freshly ground black pepper
1/2 pound sweet cherries, pitted and halved
1/2 cup cilantro leaves
 
In a medium bowl, toss the diced cucumbers with the white wine vinegar and olive oil and season with salt and pepper. Add the halved cherries and cilantro leaves, toss lightly and serve. (Recipe adapted from http://www.foodandwine.com)


Cool down on a hot summer day with a cherry mint summer spritzer! Not only is it a great alternative to soda by containing only a fraction of the sugar, this recipe is also great for using up those “mushy” cherries that usually end up in the disposal.   
​

Cherry-Mint Summer Spritzer
YIELD: Makes 2 servings
 
10-12 mint leaves
1/2 cup pitted cherries
1 Tbs. Honey
2-3 Tbs. Lime Juice
2 cups seltzer water
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Divide mint leaves, cherries, and honey into two glasses. Mash all ingredients with the back of a wooden spoon. Stir in lime juice and dissolve honey. Add ice cubes and top with seltzer. Stir and enjoy!

Cherry chicken wraps make for a fresh lunch, or omit the tortillas and you have a great salad to bring to a summer pot-luck. This tasty recipe packs enough macronutrients to give you sustained energy throughout the day!
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Cherry Chicken Wraps
Makes 12 servings.
 
2 tablespoons olive or canola oil, mixed use
1 tablespoon minced fresh ginger root
1½ pounds skinless, boneless chicken breast halves, cut into bite size pieces
2 tablespoons rice vinegar
2 tablespoons reduced sodium teriyaki sauce
1 tablespoon honey
1 pound dark sweet cherries, pitted and halved
1½ cups shredded carrots
1/2 cup chopped chives
1/3 cup toasted and sliced nuts (almonds, walnuts, etc)
12 whole wheat 9" tortilla wraps
​      (alternatively, use lettuce leaves as your wrap) 
1. Heat 1 tablespoon oil in a large skillet over medium high heat. Add ginger and chicken and sauté until cooked through, about 7 to 10 minutes. Set aside.

2. In a large bowl, whisk together remaining 1 tablespoon oil, vinegar, teriyaki sauce and honey until mixed together. Add and toss together chicken mixture, cherries, carrots, chives and almonds.

3. To Serve: Spoon 1/12 of the chicken/cherry mixture onto the center of each wrap; roll up wrap around filling and serve.

Nutrition per serving with Tortilla:  Calories: 269; Carbohydrates: 29g; Fiber: 6g; Protein:18g; Fat: 9g; Sodium: 300mg

​
Happy picking!

Olivia Love
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Family Cooking Class: Summer Coolers! 

7/3/2016

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Summer means the kids are home from school and hungry. Summer brings hot days that call for cool snacks. At Verdant Community Wellness Center, Sound Dietitians shared recipes that can get your kids in the kitchen and keep the whole family cool! Together with parents and children, we made easy and tasty summer snacks. Check them out!
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Frozen Banana Pops

The Frozen Banana Pops were a hit! These frozen snacks are just as fun to make as they are to eat. Each child rolled their frozen banana in yogurt and the toppings of their choice... chocolate chips, shredded coconut, chia seeds... any topping will do! See the recipe below. 

Ingredients:
  • Ripe bananas
  • Greek Yogurt (plain or flavored)
  • Possible Toppings:
  • Granola or muesli
  • Cereal: brown-rice krispies, cheerios, etc
  • Freeze dried berries – chopped
  • Shredded Coconut
  • Dark Chocolate mini chips
  • Chopped nuts
  • Popsicle sticks –  or skip the sticks and make bite-sized frozen banana pops for eating with fingers
Directions:
  • Peel ripe bananas and cut them in half.
  • Insert popsicle stick into widest end one inch or more.
  • Dip bananas in a large yogurt container or roll bananas in yogurt in a shallow bowl.
  • Decorate with your favorite toppings.
  • Place on a cookie sheet lined with waxed or parchment paper.
  • Freeze for at least 1 hour.
  • Transfer to a container or freezer baggie.
Homemade Ice Pops  (recipes below for 12 pops; see zipzicles for more recipes online)

These pops are easy to make. You can truly get creative with different flavors. Its berry season! Give the berry-mint pop a try. Homemade ice pops are a great way to give the kids a cool summer snack packed with more fruit and less sugar than the store bought varieties
Watermelon-Strawberry-Lime
 4 cups cubes watermelon
1 pint (2 cups) strawberries; tops removed
Zest and juice from 1 large lime or 2 small limes
2 T Agave or Honey (optional)

Cocoa-Banana
 3 ripe bananas (fresh or frozen)
2 cups coconut water
2 T Agave or Honey
3 T cocoa powder
 Berry -Mint
5 cups fresh berries (strawberries, blueberries, raspberries, blackberries)
2 T Agave or Honey
1.5 cups water

Honeydew Cucumber
 4-5 cups Honeydew cubes (1 large honeydew)
1 whole cucumber
¼ cup fresh lime juice (~2 limes)


Infused Water & Ice Cube Ideas:

During the summer it is especially important to stay hydrated. Infused water is a great way to give water a kick. I find mint water especially refreshing. Cucumber cubes are another refreshing and cool idea. Perhaps your kids would enjoy strawberry infused ice cubes or even cherry infused water. Choose a family favorite and get hydrated!

Use ice cube trays and muffin tins to freeze fruits, herbs and vegetables for flavoring water.
 
Herbs: basil, mint, rosemary, lavendar, edible flower petals
Fruits: berries, apples, citrus, cranberries, stone fruits, kiwi
Vegetables: cucumber, peppers, jicama
Homemade Pineapple Coconut "Ice Cream" {Dairy Free}

Dairy free, no sugar added ice cream. This was truly a popular recipe with our families. Feel free to try different fruits. The banana and coconut milk give the ice cream the smooth and solid consistency. If you decide to use the pineapple chunks, I advise that you use a food processor. The blender tends to take more time. Also, try adding frozen mango or berries for different flavors. We made the recipe below. I topped mine off with mini dark chocolate chips and chia seeds. It was amazing!

Ingredients:

2 cups – pineapple chunks, frozen
1 medium – banana, frozen
1/2 cup – coconut milk

Optional Toppings:
Chia or Flax Seeds
Chopped Nuts
Berries
Dark Chocolate Chips

Directions:
Place frozen pineapple chunks, banana, and coconut milk in a food processor. Pulse until ingredients begin to combine. Blend until smooth and creamy. Serve immediately as soft serve "ice cream", or freeze 20-30 minutes for a more firm texture.

Adapted from superhealthykids.com.
Summer Smoothies
 
Smoothies are fast and delicious. Kids love them and parents can easily get some nutrients and fiber into those little bellies. Adding Greek yogurt or kefir to your smoothie is a simple way to add probiotics for the health of your gut. Greek yogurt also adds a great source of protein to smoothies. Nut butters, like peanut butter or almond butter, can also add protein. Seeds, like flax seed or chia seed, add fiber and healthy fats. Fruit is always a delicious addition, but be sure to try adding some veggies too! Spinach is an easy vegetable to add. Spinach is usually a subtle taste in a smoothie, but be sure to blend well. There are so many ways to make a delicious summer smoothie. Try something new, and give one of our recipes below a try.
Bananarama – 2 bananas, 1 cup vanilla low fat Greek yogurt, splash of milk or water, 2 tbsp nut butter or ground flax seed (2 servings)

Berrylicious – 1 cup mixed berries, 1 banana, ½ cup greek yogurt, ¼ cup fruit juice or water, 1 tbsp ground flax seed or chia seed (2 servings)

Melon Heaven – 2 cups cubed honey dew, 1 medium apple (cored), ¼ cup water, 1 tablespoon honey, 2 tbsp almond butter (2 servings)

Tropical Surprise – 1 banana, 2 kiwis (leave skin on for extra fiber), ½ cup coconut greek yogurt or kefir, ½ cup orange juice (2 servings)

Green Monster – 1 banana, 1 cup kale or spinach, 2 kiwis (skin on), 1 cup yogurt or kefir (2 servings)
 
PB & Chocolate Swirl – 1 cup vanilla Greek yogurt, 1 banana, 2 tbsp peanut butter, 2 tbsp chocolate syrup, splash milk (2 servings)
Come and join us at the next food demo or cooking class. Visit http://verdanthealth.org/ to find a class that fits your schedule. Our Dietitians teach a variety of classes for you and your family. We love to share healthy, fun, and easy recipes for all to enjoy!        

 ~ Amanda
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    SD Blog 

    A place for our consultant Registered Dietitian Nutritionists (RDNs) to share nutrition science, yummy and healthy recipes, tips on seasonal ingredients, and other nutritional musings. Enjoy!  

    ​Megan Ellison,
    ​MS, RDN, CSOWM, CDE Founder

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