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1. Take Advantage of Coupons and Specials Check out your local newspaper or grocery store mailings to find out which stores are having sales and when. Explore company websites and apps for coupons. Using store coupons can be a great way to save money! Also, look for in-store deals like "manager's specials" or day-old baked goods that are close to their expiration date. 2. Buy in bulk Foods tend to be quite a bit cheaper when bought in bulk. You can increase savings by buying bulk items when they are on sale. Non-perishable foods like grains, pastas, nuts and seeds, canned goods and spices can all be bought in bulk and kept in your pantry for an extended period of time. Try freezing grains, flours, and nuts and seeds to make them last even longer. You can also buy larger quantities of meat when it is on sale to keep in your freezer. Fruits, vegetables and other frozen items can also be bought in bulk and kept in your freezer.  3. Pick foods that are in season Fruits and vegetables change price throughout the year according to seasonality. Fruits and vegetables are typically much cheaper when they are in season. Melons, peaches, tomatoes and berries tend to be cheaper during the summer months whereas squash and potatoes are usually cheaper in the fall and winter months. Your food dollars will stretch farther when you buy fruits and vegetables in season. In addition to being cheaper, fresh fruits and vegetables are usually more flavorful when they are in season. 4. Use store loyalty cards and choose store brand items Most major grocery stores have loyalty cards that give the user special offers and discounts in addition to other coupons. Along with signing up for grocery store loyal programs, consider choosing store-brand food items instead of name-brand food items. Most grocery stores sell store-brand food items that are comparable (and sometimes better than) name-brand food items. The store brands use the exact same ingredients but cost significantly less. Grocery stores have frequent sales on their store brand items. 5. Consider canned or frozen vegetables Not only can frozen and canned foods be less expensive than fresh but sometimes canned and frozen foods are easier to prepare. They can also be more nutritious than fruits and vegetables that are not in season because the canned and frozen foods are packaged when they are perfectly ripe. Canned and frozen fruits and vegetables also last much longer in your pantry or freezer than fresh fruits and vegetables. It is common for canned or frozen vegetables to have added sodium so be sure to check the nutrition label. The only ingredients should be the actual fruit or vegetable and sometimes water. Look for products that say "no salt added" or "reduced sodium."  6. Make recipes with less expensive proteins Plan recipes that use less expensive proteins like chicken thighs, bone-in chicken, canned tuna, pork shoulder or chuck steak. Meat that tends to me more expensive like fresh fish, chicken breast, pork loin or strip steak will go on sale so be sure to watch newspapers and mailings for coupons or sales.  Farmer's Market Summer SoupMakes 4 servings
Ingredients:
Nutrition per serving: 200 Calories; 14g Fat; 3g Protein; 17g Carbohydrates; 4g Fiber; 197mg Sodium ~Sara, Dietetic intern
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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  With the temperatures cooling down, its human nature to start craving hearty, cooked meals that warm you from the inside out. Soups and stews are a popular choice, but by mid-November it’s easy to get bored of the regular recipes. When I start getting chilly, I reach for my curry powder. The word curry actually means “sauce” in Indian and Asian cultures. It is typically made with a cream base, cooked with meats and vegetables of choice and served over rice. There are many different kinds of curries from the dairy-based Indian curries to the coconut milk-based Thai curries. The fun part about making your own curry is that it is pretty much impossible to mess up! They can be a one-pan meal or even done in a slow-cooker. You can use any vegetables that you like, your favorite protein source, and can use cow’s milk, coconut milk, or a vegetable stock as your liquid base. Additions like curry powder, red curry paste, lemongrass, garlic, and onion will bring ethnic flare to your dishes and can be found in most grocery stores.
Nutrition facts per 1/6 of recipe: 483 calories; 18g fat; 54g carbohydrates; 5g fiber; 27g protein; 231g sodium. This next recipe uses seasonal vegetables, is vegetarian, and is easy on the wallet! The lentils pack a ton of iron, fiber and protein to help satiate you until your next meal. Butternut squash lends a slight sweetness, and bright green kale adds a great dose of vitamin K. Curry powder is made of a blend of healthy spices, but doesn’t make the dish spicy-hot. This may be better for children and folks with sensitive palates. Since this dish is so hearty, it doesn’t need to be paired with rice and can be eaten more as a stew. Feel free to add in whole grain brown rice if you miss it. Autumn Butternut Squash and Lentil Curry
Curries are a wonderful way to satisfy your comfort food cravings and still pack in a ton of nutrients. These two recipes are very versatile, so feel free to add and take out any vegetable or other ingredient that you like. Try out your own variations and leave us a comment about what you did!
Enjoy! Lauren - Dietetic Intern 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.  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.
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!
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.
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!
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 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!  We love our spinner - can you tell? This week it is a "salad spinner"! Top Tips for Washing Leafy Greens from Eatright.org
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.
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.  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!
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 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.  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!  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)
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!
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 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!  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.
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
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!
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 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
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.
Spinach and Strawberry Balsamic Salad
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  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. 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
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  This was one of my favorite recipes from our presentations celebrating Heart Health this February. Enjoy! ~ Megan
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