Our Harvest Home Farmer’s Markets are filled with fresh vegetables and fruits straight from local farmers’ fields. Ripened in sunny fields, freshly picked, and quickly brought to our markets, our produce offers the fresh taste you’ve been craving, along with the healthy nutrition you need. It’s simple: the right combination of foods can help keep you healthy and give you energy. The key is more fruits and vegetables, and less meat. Most importantly, the food must be delicious. If it doesn’t taste good, who will want to eat it? Surprisingly, incorporating more plant-based foods can also help you save money!
When planning your meals, think of dividing your plate as shown below.
Half of your plate should be filled with fruits and vegetables, with more vegetables than fruits. Half of your plate should consist of healthy meats or fish, along with grains or carbohydrates. Research indicates that following this balanced approach can enhance your overall health, reduce the risk of certain diseases such as Type 2 Diabetes, and help you get more value from your food budget.
Simple Steps to Tasty/Better Eating:
Step 1: Adjust your food balance by following the “Healthy Plate” guideline. Aim for less meat and more vegetables! Fresh produce not only tastes better but also provides superior nutrition.
Step 2: Cook your meals. This helps you save money and enjoy the flavors you love. Plus, it allows you to know exactly what ingredients are in your food, making it easier to maintain a healthy diet.
Step 3: Plan your meals around vegetables, then look for deals on chicken or fish. Shop for fresh, in-season vegetables and fruits at a Harvest Home Market near you to save money.
Step 4: Reduce your intake of packaged foods that often contain hidden sugars and fats. These can hinder your progress and are typically more expensive.
We will provide recipes and tips below for using more fresh produce to make your meals delicious and healthy. Leave your comments below. 👇
My Healthy Plate
RECIPE: Rainbow of Veggies, Panfried Chicken
INGREDIENTS:
1½ pounds chicken breasts or thighs cut into 1-inch pieces, boneless and skinless *
2 zucchini sliced into half circles
1 yellow squash sliced into half circles
4 carrots peeled and cut into circles
1 red bell pepper sliced into 1-inch strips
1 red onion sliced into 1-inch strips
2 tablespoons extra virgin olive oil
1 teaspoon garlic powder
1 teaspoon salt
½ teaspoon onion powder
½ teaspoon black pepper
*NOTE: Use left over chicken & add the last five minutes
Optional: fresh chopped herbs for garnish. Try rosemary, parsley, and/or basil
TO MAKE:
Preheat oven to 400 degrees. Line a 12 x 17 baking sheet with parchment paper. (Can omit the parchment paper if you don't mind a little scrubbing of your pan.)
Spread chicken, zucchini, squash, carrots, bell pepper, and red onion on the prepared baking sheet.
Drizzle olive oil over everything on the baking sheet.
In a small bowl, stir together garlic powder, salt, onion powder, and pepper. Pour the seasoning blend over the chicken and veggies on the baking sheet. Stir so everything is coated, and then spread out all ingredients in a single layer.
Bake for 20 minutes, stirring once halfway through, until chicken is cooked and veggies are tender.
Top with any chopped fresh herbs you have. I like rosemary, parsley, and/or basil. Serve!
Tips & Tricks: Healthy in a hurry
VEGGIES MAKE A MEAL
Plan meals with the veggie as the main ingredient. Then add enough meat to make a harder dish. Saves $$$ and cuts back on calories and fat!
Cook greens you like: collard greens, spinach, or kale. Add your favorite beans like chickpeas or black-eyed peas. Season to your taste, then add cooked chicken or beef for more flavor and a bit of protein.
In a hurry? Toss a can of tuna into your veggie dish for extra protein.
USE BROWN, NOT WHITE RICE:
A slightly nutty taste with extra fiber & vitamins
TRY COCONUT RICE:
1 ½ cups brown rice
1 can of coconut milk
½ teaspoon salt
TO MAKE
Rinse rice. Add it to a pot with coconut milk, salt & 2 ½ cups of water.
Bring to a boil, lower heat & simmer covered with a tight lid for about 20 minutes.
Turn off the heat, leave the cover on & let sit for 10 to 15 minutes.
Take Small Steps. Change Takes Time.
Add a Veggie a Week
