Why “In Season”?
​You may be wondering why you should even care about what produce is in season. I mean, all produce is available at the grocery store year-round, right? In season produce is at its natural peak ripeness, which has many great benefits! When a fruit or vegetable reaches ripeness, the nutrients are also at peak levels and efficacy. Local farmers near you are harvesting this produce right now, which means perfectly ripe fruits and vegetables are reaching you within a matter of days. Without long transport times, nutrients remain at their peak. Even better, you have an amazing chance to support local farmers, keep profits in your community, and benefit everyone. In season produce is also more affordable! Produce that may be otherwise out of your price range other times of the year is now cheaper because it is widely abundant. Lastly, eating seasonal produce means that your body is enjoying different nutrients throughout the year too. This ensures achieving the full spectrum of nutrients over a year. It’s similar to the phrase “eat the rainbow,” referring to different colors of fruits and vegetables containing different nutrients, but in a longer timeframe.

​What’s In Season in August?
●      Vegetables: corn, cucumber, eggplant, green bean, okra, pepper, squash, tomatillo, tomato, zucchini
●      Fruits: blackberry, plum, fig, melon, nectarine, watermelon, peach
 
What’s In Season in September?
●      Vegetables: chard, cauliflower, white cabbage, Savoy cabbage, cucumber, chicory, onion, bean, mushroom, lettuce, eggplant, nettle, potato, tomato, pepper, rhubarb, radish, rocket, shallot, courgette, pumpkin
●      Fruits: watermelon, carnelian, fig, prickly pear, apple, melon, blueberry, blackberry, loquat, pear, plum, peach, nectarine
 
What’s In Season in October?
●      Vegetables: beet, broccoli, Brussels sprout, cabbage, cauliflower, chicory, leek, okra, parsnip, pepper, pumpkin, shallot, sweet potato, turnip, watercress, winter squash,
●      Fruits: apple, blackberry, grape, cranberry, date, fig, grape, pear, quince, starfruit, persimmon, pomegranate, plum, pineapple, winter cherry, banana

​Need Inspiration?
            Here is a favorite recipe of mine that we made during a recent community cooking class at Verdant Community Center highlighting August seasonal produce:

Canned fish are shelf-stable, budget friendly and tasty options for increasing your omega-3 intake. Today we are focusing on salmon, tuna, and sardines. Sardines have the highest amount of omega-3s and the lowest mercury content of any fish. Pregnant women, breastfeeding women and children all require an increased attention to the mercury content in their fish.

Omega-3s are polyunsaturated fatty acids. They have anti-inflammatory properties and are linked to improving heart health. The 2015-2020 Dietary Guidelines for Americans recommends at least 8 ounces of seafood (less for young children) per week based on a 2,000-calorie diet.
Don’t forget the importance of whole grains, fruits, vegetables, beans, legumes, and nuts in a heart healthy balanced diet.
​
Find more information here-
https://www.fda.gov/food/consumers/advice-about-eating-fish#:~:text=The%202015%2D2020%20Dietary%20Guidelines%20for%20Americans%20recommends%3A,that%20are%20lower%20in%20mercury.

Grate the potatoes using the large holes of a box grater. Try one can of smoked sardines to give the hash a traditional smoky taste. If you haven’t found the right sardine recipe, this could be it.

Ingredients:

• 2-3 tablespoons olive oil, divided
• ¾ cup chopped yellow onion
• ½ cup diced red or green bell pepper
• 2 tablespoons finely chopped fresh rosemary, sage or oregano
• 1 large clove garlic, chopped
• ½ pound sweet potato, peeled and coarsely grated (about 2 cups)
• ½ pound Yukon gold or russet potato, coarsely grated (about 2 cups)
• Salt and pepper, to taste
• 1-2 cans (4 to 6 ounces each) smoked or regular sardines
• 1 tablespoon red wine vinegar, to taste
• 4 large eggs
• Toppings: sliced green onion, parsley, hot sauce

Salmon Lettuce Tacos: Serves 3-4

This recipe is delicious and refreshing. You can either serve on lettuce leaves or on homemade tortilla rafts, which are crunchy and satisfying.

To serve:

• 4 leaves lettuce or Tortilla Rafts (recipe follows)
• Sliced or diced avocado
• Cilantro leaves
• Sliced radishes

Instructions:
1. In the bottom of a medium bowl, combine lime juice, oregano, chili powder, cumin and ¼ teaspoon salt. Stir to dissolve salt. Stir in olive oil. Add salmon, beans, onion, bell pepper and jalapeno. Toss to blend. Taste and add more lime, salt, or other seasonings. Cover and chill for one hour or longer for flavors to blend.
2. To serve, spoon salmon salad onto lettuce leaves or tortilla rafts. Top with avocado, cilantro, and radishes.

Tortilla Rafts: Brush or spray 3-4 corn tortillas on both sides with olive oil. Top with a pinch of coarse salt, if desired. Cut into quarters. Place on a baking sheet in a preheated 375°F oven for 8-10 minutes or until crisp.

Pasta with Tuna, Lemon and Capers: Serves 4
This recipe spins a new take on tuna casserole and is the perfect family dinner. We used a chickpea-based pasta, but you can use your favorite type or even combine the different shapes for fun.

Instructions:
1. Bring a large pot of water to boil. Add salt if desired and cook pasta as the package directs.
2. While pasta cooks, combine olive oil, garlic, lemon zest, chili flakes and about ¼ teaspoon black pepper in a skillet. Warm over low heat for a minute or two, until fragrant. Stir in tuna, capers, and white part of green onion. Break up tuna into small, bite-sized pieces. Remove from heat.
3. When pasta is cooked to al dente (tender but still firm to the tooth) drain, reserving ½ cup of the cooking water. (Do not rinse pasta).
4. Place pasta in a warm bowl (or add to skillet with tuna). Toss with tuna mixture, parsley, green part of green onion and lemon juice. Add a few spoonsful of cooking water if needed to loosen the sauce. Add salt and pepper, to taste. Drizzle with more olive oil if you like.
5. Serve warm, sprinkled with pine nuts.
These recipes make eating heart healthy easy. Omega-3s await!

- Kiersti Brown,
Dietetic Intern

Instant Pots and Slow Cookers are great devices to have if you want to prioritize mealtimes and healthy, fresh ingredients. There are so many different recipes that can be made. You can even make breakfast in them, who would’ve thought?

The History
The slow cooker was invented in the 1940s to cook cholent, a stew traditionally eaten on the Sabbath by Eastern European Jews. Now, regardless of your background, you might find yourself reaching for your slow cooker when you need a simple way to cook nutritious meals and save time. As more and more women joined the workforce, the popularity of the slow cooker rose as a woman could be cooking without even being home.
Okay, but what about the instant pot? If the slow cooker is your marathon runner, then the instant pot is your 100-meter sprinter.

Does this Google Search Look Familiar to you?
Now we have all been there. It is much too easy to store your slow cooker or instant pot in a faraway cabinet and forget to use it.

If so, we’re here to help. We are going to show you some new ideas for meals-- yes, even one for breakfast.

Let’s get Creative!
Do not be afraid to switch up recipes to fit your tastes or what you already have in the pantry. For example, using vegetarian options rather than meat can be done through swapping with tofu, lentils, or beans. Or if you don’t like the taste of coconut, swap coconut milk with dairy milk.

Recipes We Love

Instructions:
1.    Press the “Sauté” function on the Instant Pot and set the timer to 10 minutes. Add the coconut oil and heat until it shimmers. Add the curry powder, cumin, and turmeric. Stir continuously with a rubber spatula to toast the spices until fragrant, 1-2 minutes.
2.    Add the onions, garlic, and ginger. Stir to coat in the spices and sauté for 2 minutes. If the pot gets too dry, add a tablespoon or so of chicken broth to prevent the onions from burning.
3.    Add the tomato paste and stir; cook until the tomato paste deepens in color, 1-2 minutes.
4.    Add ½ cup broth to the pot. Stir.
5.    Add the diced chicken thigh and salt, continue to mix. Make sure the chicken is coated with spices by stirring.
6.    Press the “Cancel” button to turn off the “Sauté” setting. Secure the lid, ensure the pressure valve is set to “Sealing” then program to High Pressure for 5 minutes. It will take about 10 minutes for the pot to come to pressure. Perform a quick release once the timer goes off, being careful of the hot steam as it escapes.
7.    Combine cornstarch with one tablespoon of water in a small bowl. Whisk until smooth. Pour this mixture and the coconut milk into the pot, then stir.
8.    Add lime juice, cilantro, and salt if desired. Serve over rice, or with vegetables.
Makes 6 servings
Nutrition per Serving (about ¾ cup): 360 calories, 22g fat, 32g protein, 10g carbs, 3g fiber, 310mg sodium
Recipe by Danielle Esposti adapted for lower sodium and lower saturated fat.

• 1 (8 oz) package fresh snow peas
• 1 (8 oz) can diced water chestnuts,
• drained 1 cup fresh broccoli,
• chopped 2 tsp ground pepper
• 2 tsp sesame oil
• 2 eggs,
• whisked 3 T soy sauce or to taste

Directions:

• Heat oil using sauté function, adding mushrooms, and stirring until softened.
• Add garlic and green onions for 1 minute more or until fragrant.
• Add brown rice and stir for 1 minute more, lighting toasting the grains.
• Then add broth, frozen peas and carrots, snow peas, water chestnuts and broccoli.
• Stir in ground pepper and turn off sauté.
• Close and seal the lid. Select rice/grain function and set time to 15 minutes on high.
• Allow pressure to release naturally for 8 minutes, then release any remaining pressure using the quick-release method.
• Turn on sauté. Add sesame oil and whisked eggs to the rice, stirring to evenly distribute and cooking for about 3 minutes. Turn off sauté and add soy sauce.

Makes about 9 cups. Nutrition per cup: 170 calories; 6g Fat; 6g Protein; 24 g Carbohydrates; 4g Fiber; 220g sodium

Directions:

• Using parchment paper or aluminum foil, line your slow cooker.
• Slice 1 lemon into 1/8-1/4 inch and line the inside of the paper/foil.
• Place salmon fillets on lemon slices and season with salt and pepper.
• Carefully pour broth and ¼ c lemon juice around (not on) the fillets, up to about half of the depth of the salmon.
• Cook on low for 2 hours or until opaque.
• Garnish with lemon wedges, fresh dill, or chives (optional).

Nutrition per 3 oz serving: 195 calories; 9g Fat; 23g Protein; 6g Carbs; 175mg Sodium

Let's talk safety for a moment. ​

Always make sure your device is on a flat surface, not sitting on top of its cord, and far away from the edge of a counter. Some models of the Instant Pot have newer features that allow the pressure release to happen automatically. If your model doesn’t have this feature, we recommend pressing down on the valve to the side with a wooden spoon so that your hand isn’t near the hot steam. No matter the model, give it ample space to release all that air pressure. Instant Pots and Slow Cookers are fantastic devices for all mealtimes. It’s time to dust yours off and get to cooking.

-Kiersti Brown,
Dietetic Intern

You have probably noticed the long line of vibrant oranges and giant pomelos in the produce aisle, so it’s no surprise that January is a great time for citrus. With many of these fruits in their peak season, they are relatively cheap at the nearest market. In addition to being a bargain, there are many other benefits as well!     ​

Food sources of Vitamin C:
-Citrus fruits (oranges, lemons, kiwi)
-Bell peppers
-Strawberries
-Tomatoes
-Cauliflower
-Potatoes    ​

After a long day at work ends, it can often seem daunting to spend another hour or so preparing a wholesome dinner. After pondering the willpower needed to accomplish this feat, we find ourselves at the drive-thru of our favorite fast food chain or on our phone ordering delivery. Instead, we may want to consider utilizing a tried-and-true solution to this common dilemma: the slow cooker.
​
Who doesn’t want to come home to a hearty meal, warm and ready to eat? However, we also don’t want to come home to a potentially unsafe meal that may have us wishing we remained in line at the drive-thru. It is critical we know how to utilize food safety when operating a slow cooker.

Begin with a safe working area
Start with a clean work area, clean slow cooker and clean utensils. Make sure you properly wash your hands during food prep.
 
Prepare meat and produce separately
Never cut vegetables on a cutting board previously used to cut meat. If you only have one cutting board, be strategic and chop your produce first and then the meat. Or, optimally, use separate boards designated for each food product.

Keep perishable products in proper storage
After you cut up your meat and vegetables, store them separately in the refrigerator until you are ready to start cooking. 

Defrost
Make sure your meat or poultry is defrosted before placing it in the slow cooker to ensure the food cooks evenly and all the way through. Food should be defrosted in the refrigerator and not at room temperature.
 
Slow cooker contents
Make sure your slow cooker is not overly-full for proper, safe cooking. Contents should not exceed two-thirds capacity of the slow cooker.
 
Pay mind to size
Make sure you cut your meat into smaller pieces; larger pieces greatly increase cooking time. Cut meat pieces in similar size to the vegetables you include.

​Maintain safe cooking temperatures
If possible, utilize the “high” setting on your slow cooker the first hour to reach a safe cooking temp (where any bacteria will be killed) and then lower it to the “low” setting to cook for the remainder of the cooking time. This will allow your food to avoid being in the “danger zone” (defined by temperatures between 40°F-140°F) for longer than necessary. Otherwise, utilize a food thermometer after cooking (see below). If you are leaving the slow cooker on while at work, using the “low” setting the entire time is acceptable as long as the slow-cooker is operating.

Use a food thermometer to measure completion
Each cut of meat or poultry requires a specific minimum internal temperature to ensure it is safe to eat. For example, beef and pork require a minimum internal temperature of 145°F (unless ground which should be 165°F) while poultry requires an internal temperature of 165°F.  Invest in a food thermometer if you do not have one already to be certain your food is properly cooked and safe to eat.
 
Power outages
If there is a power outage while you are not home, the food must be discarded. If you notice the slow cooker power off while at home, you can salvage the ingredients by adding it to a pot on the stove. If the food was completely cooked (measured using a food thermometer) before the power went out, the food will remain safe for up to 2 hours after the power outage occurred.

​Leftovers
Leftovers should be stored in shallow containers and refrigerated within 2 hours of completion. This helps greatly reduce the risk of food poisoning. When reheating leftovers, make sure they reach a minimum internal temperature of 165°F.
 
-Magda Ogorek, SPU intern

New Year’s Eve is a time notorious for setting resolutions. Often, your excitement turns into apprehension that later becomes inaction. Revising the strategy you use can alter the results you see.  The common issues that arise when setting New Year’s resolutions are that your goals may be too vague, unrealistic or a plan to achieve that goal is not established.
 
Utilizing SMART goals can help revamp the way we approach our New Year’s resolutions and improve outcomes. SMART is an acronym for: Specific, Measurable, Achievable, Relevant and Timely.
 
Specific- Start by creating a clear goal to keep in mind. It is often helpful to create a “mission statement.” Using the 5 “W” questions can help formulate your goal.
·Who will be involved in the goal?
·What do you want to accomplish?
·Where will this goal be accomplished?
·When will this goal be achieved?
·Why do you want to achieve this goal?
With this in mind, you can change the goal, “I am going to exercise more” to “I hope to decrease my fasting blood sugar and A1C levels for my next doctor’s appointment by purchasing a gym membership at ___ and going 3 times a week for 40 minutes”.

Measurable- Adding numbers to your goal allows you to form a quantitative measure of how successful you are being in pursuit of your end-goal.  In our example above, adding that you are going to go to the gym 3 times a week for 40 minutes creates an objective measure of how frequent and how long you hope to go to the gym. The progress and success can now be easily measured.

Achievable- Accomplishing goals can be very empowering. However, if you set lofty, unattainable goals and are unsuccessful, it can cause you to lose motivation to follow through with future goals. Making smaller, more achievable goals increases self-efficacy. Once the goal is achieved, we feel more confident and a new, more challenging goal can be set in place. Allowing for small wins creates gradual progress. This also creates habits which are pivotal for long-term success.

Relevant- Creating a goal that resonates with your values makes it more likely that you will strive towards this goal. If the goal was set by someone else and doesn’t reflect your values, you will be less inclined to work towards the goal. This step addresses the “Why?” of what prompted you to pursue this goal.  Once this is identified, it helps solidify the bigger picture in accomplishing the goal.

Timely- Having a goal stretch into infinity is often a recipe for failure. You want to avoid having a vague, arbitrary goal. Including a deadline or time frame will help motivate you and expedite progress.

Once you become familiar and comfortable with the SMART goals method, you can begin to apply this to many aspects and goals in our life.
One common New Year’s resolution goal you may have is “I want to eat healthier”. Now that you are more familiar with the framework of SMART goals, you can revamp this common goal to create more success.
The SMART version of this goal can be revised to, “This month I plan to prep meals including vegetables and fruit to take to work on Sundays and Wednesdays to reduce the calorically dense and high-sodium foods I would otherwise consume.” This goal is specific in that it translates “eating healthier” into incorporating more fruits and vegetables. It is measureable because it specifies the days of the week you are to do this meal prep. It is achievable because it only necessitates two days out of the week to prepare meals for the following days. It is relevant because it removes the unhealthy options for more nutritious ones. And lastly, this goal is timely because it includes when this goal is to be achieved: for the entire month.
 
Tips for achieving some common goals
 
Cooking balanced and nutritious meals at home
 
·Purchase produce on sale. This allows you to save money and eat a greater variety of fruits and vegetables. In addition, produce on sale is also typically in season and often contain higher nutrient content due to shorter transportation times from farm to store.
· Keep healthy foods readily available. Setting days where you prep veggies, fruits and protein sources to have on hand is a great start. After work, all you need to do is put the components on a pan or in the microwave and you have a meal ready in 5-10 minutes. This also allows for customizing meals the day of so you do not get bored of eating the same meals every day.
·Eat the rainbow. Including fruits and vegetables of different colors helps optimize your nutrient consumption as produce of the same color often contain similar nutrients, e.g green produce is high in vitamin K and folate and red/orange produce is high in beta-carotene and vitamin C.
·Plan the meals for the week ahead. This takes out guess work out of deciding on what’s for dinner each night. Indecision can lead you to resort to old habits such as ordering takeout instead. Remember, old habits take time to change!
 
Incorporating more physical activity
 
·Take short breaks in between tasks for a brisk walk. This can help energize you and research shows that regular breaks raise workers’ level of engagement and productivity.
·Try to find an “active” hobby. Ideas to consider include bike riding, dancing, joining a local recreational sports league, creating and participating in a scavenger hunt or jumping rope.
·Bring a friend, colleague or family member along with you. This can help increase adherence and hold you accountable. It also allows time to socialize and makes the time go by faster.
·Multi-task. Go for a walk while making/returning phone calls.  Or listen to your favorite playlist or podcast. This can be an easy way to accomplish tasks on your to-do list or do activities you would do otherwise while getting some movement.
 
New Plan, New You!

​Once you get familiar with the concepts of the SMART goal framework and can apply it to your goals, change this New Year is imminent. Achieving goals builds self-efficacy and better habits. This can make creating and succeeding in future goals much easier. While you may not have experienced long-term success in your New Year’s resolutions in the past, this is a new year where you can reassess your plan to achieve more favorable outcomes. If you happen to fall short of a goal you put in place it may be in your best interests to reevaluate each category. Perhaps this goal was not yet achievable. Or maybe the time frame you issued yourself was too short or long. Modifying these simple factors can easily put you back on track and set you up for success this New Year!
 
-Magda Ogorek, SPU intern