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Growing Local

5/22/2017

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It is that time of year again: gardening season in the Pacific Northwest. Finally! It was a strange Winter here with record precipitation and colder-than-usual temperatures. My garden is about a month behind the typical schedule. Still....better late than never. 
If you haven't yet got your hands dirty, now is the time. Even if you don't have garden space, most of us can find room for a Container or two. There is something absolutely satisfying about picking your own lettuce for a salad or slicing up a radish that was grown steps from your kitchen. You can't get more local with your eating than that! 
For more tips on eating locally, join us for our Monthly Market cooking demos at the Verdant Community Wellness Center over the next several months. We will be featuring PNW grown and raised foods gathered from the various Farmers' Markets. The cooking demos will include several recipes and, of course, food samples to share. Yum! 

Happy Local Eating,
​Megan   
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Seasonal Eating, Resistant Starch & Picnic Favorites with a Twist

8/8/2016

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Over the last several months, Amanda and I (Anna) have been leading a Seasonal Eating class at Verdant Health Commission in Lynnwood. During each class, we create recipes to emphasize seasonal and local produce. We cook the recipes, discuss various nutrition topics, and taste test all the food at the end of class. (That seems to be a favorite part!)
 
During our most recent class, we prepared dishes that highlighted a variety of local and seasonal produce for the month of August—corn, potatoes, tomato, cucumber, onion, plums, melon, berries, parsley, basil, mint, arugula, grass fed beef and more! The recipes we utilized were fresh, light, colorful and, of course, nutritious.

First up, we prepared the Herbed Potato Salad.
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The recipe for this potato salad was a fun twist on a traditional potato salad, using an olive oil based dressing instead of mayonnaise. We chose to use olive oil, as research shows it helps to reduce inflammation in the body and is great for heart health. The combination of herbs in the dressing offered beautiful color, mouth-watering aroma, and a punch of flavor to the sauce. Additionally, herbs contain a variety of polyphenols (plant compounds with antioxidant and anti-inflammatory properties), which research shows help protect against a variety of diseases such as heart disease, diabetes, cancer and more.
Herbed Potato Salad
Serves 4
 
1 pound potatoes, sliced into ¼-inch thick rounds
2 tablespoons parsley, roughly chopped, plus more for garnish
1/2 cup fennel, chopped
2 tablespoons green onions, roughly chopped, plus more for garnish
1 tablespoons fresh lemon juice
1 teaspoon Dijon mustard
3 tablespoons cup olive oil
1 cloves garlic, roughly chopped
2 teaspoons salt
Freshly ground black pepper, to taste
 
In a large saucepan add sliced potatoes and salt. Cover potatoes with water by 1 inch. Bring to a boil, then reduce the heat until the water simmers. Cook potatoes until they can be easily pierced with a fork, about 5 to 6 minutes. Reserve ¼ cup cooking water and drain. Transfer potatoes to a large mixing bowl. In a small food processor or blender, combine the olive oil, parsley, green onions, lemon juice, Dijon mustard, reserved water, garlic and black pepper. Blend until combined and then drizzle onto the potatoes. Let the potatoes rest for ten minutes, tossing every few minutes. Let cool and add the chopped fennel. Garnish with extra chopped parsley and green onions. Refrigerate until serving and season to taste with salt and pepper.

Resistant Starch

During class we discussed the concept of resistant starch. Resistant starch is a type of dietary fiber in starchy foods, such as potatoes, corn, grains and beans. When these starchy foods are cooked, and then cooled, the starches form a crystalline structure, which makes them resistant to digestion (hence the name “resistant starch”). By being resistant to digestion, these fibers offer a whole host of health benefits! To read more about the long list of benefits of consuming resistant starch, as well as ways to incorporate more into your diet, check out THIS article!

Next, we prepared the Corn Salad. This dish turned out wonderful. It was full of flavor, crunch, and just look at that color!

Corn Salad

Serves 4
 
2 ears fresh corn
2 tablespoons balsamic vinegar
2 tablespoons olive oil
1 teaspoon sea salt
1/2 tablespoon honey
1/4 teaspoon black pepper
1/2 small onion, diced
1 cucumber, chopped
1 small bell pepper, chopped
1/2 cup cherry tomatoes, chopped in half
1/4 cup parsley, chopped
1 tablespoon basil, chopped
1/2 jalapeño, seeded and diced
1 cup arugula leaves
Optional: crumbled feta or goat cheese
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In a medium sized pot, boil the ears of corn until the kernels are cooked through. For the dressing, whisk together vinegar, honey, sea salt, olive oil and black pepper. Let dressing stand while preparing salad. For the salad, cut corn kernels from cobs once cooked and toss with remaining ingredients except arugula leaves. Let cool in the refrigerator. To serve, transfer salad to large serving bowl. Add the dressing and toss in arugula leaves. Top with crumbled feta or goat cheese, if desired. Serve chilled.

Color indicates nutrition! Even greater, different colors indicate that the different foods contain different phytonutrients (for example, red/pink could indicate that a food contains the antioxidant lycopene; orange, beta-carotene; purple/blue, anthocyanin). These phytonutrients provide amazing health benefits, stemming from protection against heart disease to cancer prevention.

Slaw-Topped Burger
Serves 4

1 pound grass-fed beef
1 large egg
1/2 tsp both sea salt and black pepper
1.5 cups shredded veggies   (cabbage, radishes, carrots, onion, bell pepper, etc)
2 tablespoons olive oil
2 teaspoons apple cider vinegar
1 teaspoon honey
Pinch of sea salt
4 whole grain buns
Optional: sliced cheddar cheese and ketchup for topping. For added local kick, check out Bear’s Breath ketchup.

The Slaw-Topped Burgers were a big hit as well. We utilized local grass-fed beef, which I picked up from a fruit and vegetable stand in Maltby (Snohomish), Washington. During class we talked about the nutrition and environmental impact of consuming grass-fed beef versus conventional beef. There is research that shows the meat from cows who are pasture-raised contain more omega-3 fatty acids, less omega 6 fatty acids, less total fat, less cholesterol-raising saturated fat (though similar amounts of total saturated fat), as well as more antioxidants. THIS study from 2010 published in the Nutrition Journal is a great example. Additionally, research conducted by the USDA’s Agricultural Research Service shows profound environmental benefits of consuming grass-fed beef, versus conventional beef (if you so choose to eat beef in the first place). A myriad of those benefits can be found in THIS article.

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Combine the beef, egg, salt and pepper thoroughly. Split into 4 equal portions. Heat a large skillet to medium heat. Add the burgers to the pan and flip when burgers are cooked halfway through. Cook until the internal temperature reaches 160 degrees F. While the burgers are cooking, shred desired vegetables into a medium-sized bowl. In a small bowl, whisk together the remaining ingredients for the slaw dressing. Mix together shredded vegetables and dressing. Toast the buns if desired and add a burger, topped with cheese and ketchup (optional), as well as a generous portion of the slaw. Enjoy!
As a side note, grass fed beef can be quite expensive. One way around the cost is to purchase 1/4 or 1/2 a cow from a local farmer and split the cost with a friend or family member. From personal experience, doing so can cut the cost of grass-fed beef down by about half. The website www.eatwild.com is a great resource to find local farmers who sell pasture-raised beef, pork, poultry and dairy. At the end of the day, though, we have to balance our own personal values with our budget. So of course, do what you can, when you can!

Last but not least, we made a delicious Minted Fruit Salad. This salad was a healthy dessert, that was slightly sweet, fresh tasting, and juicy.


Minted Fruit Salad
Serves 4
 
4 cups chopped seasonal fruit (nectarines, plums, melon, berries, etc)
2 tablespoons lime juice
1 teaspoon honey
2 tablespoon fresh mint, chopped
1 tablespoon crystallized ginger, diced
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Chop the desired fruit and add to a large bowl. Whisk ingredients for “sauce” in a small bowl. Toss with the fruit. Add crystalized ginger and mint and toss again. Chill and serve.

Thanks to those who joined us for this class! We had a lot of fun, great conversation and, best of all, tasty food! We enjoyed all of our participants and hope you join us for the final installment of our Seasonal Eating series on August 22nd. For more information on class schedules, head to www.verdanthealth.org.

~Anna
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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
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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.   
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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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Spring into Grilling

6/10/2016

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Ready… Get Set… Grill! Just in time for Memorial Day, Sound Dietitians joined the Everett Farmers' Market on Sunday, May 29th. Though the morning sky was full of clouds, the afternoon proved to be a beautiful market day. Patrons filled the market aisles looking for fresh produce and delicious goodies. Since grilling weather is upon us, your neighborhood nutrition experts provided grilling safety information and recipes featuring items from our market vendors.

Are you a grilling expert? “Do You Know Safe Grilling Temps?” activity board was available to challenge your knowledge. What is the safe internal temperature for fish? Ground beef? Chicken? We had dads, restaurant cooks, and self-proclaimed foodies give the challenge their best effort.

Click on the link for more information on food safety:  http://www.doh.wa.gov/YouandYourFamily/FoodSafety/Tips

            Grass Fed Burgers
            Serves 4
            1 pound Grass Fed Ground Beef
            4 slices Campfire Jack Cheese (or cheese of choice)
            4 Whole Wheat Hamburger Buns
            Microgreens
Separate ground beef into 4 equal sections and form into patties. Cook on the grill for about 6-7 minutes on each side, or until the center of the burger reaches 160-165 degrees F. In the last few minutes, top burgers with cheese. If desired, toast buns on the grill for several minutes. Garnish with microgreens and enjoy!
Grilled Bok Choy                                         
Preheat an outdoor grill for medium-high heat, and lightly oil the grate. Slice the bottom off the head of bok choy, and remove and clean the stalks. Sprinkle seasoned salt and 1 teaspoon of black pepper over both sides of the stalks. Lay the bok choy stalks on the preheated grill. Brush with butter, cover the grill, and cook until the bok choy stalks show grill marks and the leaves are crisp at the edges, 3 to 4 minutes. Turn the bok choy, brush with butter, cover, and grill the other sides.
Grilled Zucchini
Preheat grill for medium heat and lightly oil the grate. Drizzle zucchini slices on both sides with olive oil and season as desired. Grill zucchinis on preheated grill until tender, 3 to 4 minutes per side.  Try a flavored oil or add a brush of balsamic vinegar for a new taste!
    Spinach and Strawberry Balsamic Salad
  • Wash and dry spinach.
  • Wash and slice strawberries.  
  • Chop walnuts or hazelnuts (optional).
  • Combine ingredients and drizzle with dressing.

     Balsamic Dressing:
     1 clove garlic, crushed
     ¼ cup balsamic vinegar
     3 tablespoons honey
     1 tablespoons dijon mustard
     ½ teaspoon salt
     ½ teaspoon ground black pepper
     ¾ cup extra virgin olive oil

Come visit us at the Everett Farmers' Market next on Sunday, June 12th! Pick up some recipes and discuss local seasonal fare. It’s going to be a beautiful day!
-Amanda 

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Finding Fresh Ideas at the Everett Farmers' Market

5/20/2016

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In the Pacific Northwest we take special pride in local foods. Our farmers’ markets are robust with music, tasty treats, colorful produce, and fresh foods. This past Sunday Sound Dietitians enjoyed a day at the Everett Farmers' Market at the Port of Everett. Despite the clouds that blanketed the sky and a light mist of rain, true Pacific Northwesterners joined us in a beautiful day at the market.

​In collaboration with Sno-Isle Co-Op and the Everett Farmers' Market, we were able to meet market patrons to spread information about the local co-op and nutrition education regarding portion sizes, when to see a dietitian, and most deliciously… recipes! These recipes were constructed with seasonal and vendor inspired ingredients. Ever heard of garlic scapes? These are the green and edible tops of young garlic. Another recipe features fresh pasta. At the market, find creative pastas such as red pepper or nettle fettuccine. Take a peek at some of the great recipes below! 
Spicy Spring Green Mix with Sliced Radishes
Wash and dry greens. Wash and slice radishes. Top with your favorite dressing or make your own.
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Easy Vinaigrette: ¼ cup vegetable oil, ¼ cup vinegar or lemon juice, 1 tsp fresh minced oregano, 1 minced garlic clove or 2 tsp minced garlic scapes, salt & pepper to taste
Fresh Pasta
Start water boiling in a large pot. Cook your favorite pasta according to the directions on the package. Fresh pasta cooks very fast (2-3 min)! Drain and toss with sautéed asparagus and garlic scapes. Add salt and pepper to taste. Top with fresh crumbled Feta Cheese. 
Spicy Pork Chops
Thaw your locally grown chops in the refrigerator in advance for a day. Remove from packaging and coat both sides with a chili-garlic sauce (or your personal favorite). Allow to marinate for at least 20 minutes. Grill over medium heat, flipping every 5 minutes, until an internal temperature of 145 degrees F is reached. (Take care to not over-cook the pork, as this can easily happen!) Remove from the grill and allow to rest for 5 minutes. Trim fat and portion into servings. (Large chops are often 2 servings.)


​Since the ingredients could be found at the market that day, market customers could also participate in a recipe scavenger hunt. Participants were given a list of ingredients as a shopping list that doubled as a scavenger hunt list. Families skimmed the farmers market for the vendors that sold recipe ingredients. Once all vendors were filled in on their list, families redeemed their lists for a nutritious prize… trail mix! 
We had a great time sharing a beautiful market day with the local market patrons and vendors. Please join Sound Dietitians at the Sunday Everett Farmers Markets on these dates: 5/29, 6/12, 6/26, 7/10, 7/24, 8/7, 8/21, 9/4, 9/18, 10/2, 10/16.

Pick up a recipe, play a game, try a sample, and talk with your local dietitians and nutrition experts!
See you there!  
​- 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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  • HOME
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