Shopping at the Farmers’ Market
With the summer months come more fun and outdoor activities for all to enjoy! One of those activities is shopping at the local farmers’ market. At the farmers’ market, you get out of the house and stores and into the fresh air. You can do your grocery shopping for the week and support your local economy at the same time. This is a fun way to buy fruits, vegetables and other staples from farmers who are also there to answer questions!
Here are several tips when going to the farmers’ market:
Know Your Seasons. Learn what grows seasonally in your area and speak with the growers about what will be coming to market in upcoming weeks. Alter your selections by the seasons so that you get produce at its best.
Go Early or Go Late. Markets tend to be less crowded when they open and just before they close. For the best selection, go to the farmers’ market early. Popular and limited items often sell out before the day is done. For the best deals, go to the farmers market late when vendors often discount their goods instead of loading them back up and taking them home.
Think “Local and Fresh.” Buying from local farmers means buying locally grown which typically means fruits and vegetables are picked when ripe and not way ahead of time (for instance, if coming from South America, Mexico or out of state). Root vegetables such as carrots and beets are sold whole and unpeeled with greens still attached. Learning to use just-harvested produce may take some getting used to if you are accustomed to the traditional grocery store (bagged greens, peeled carrots and such), but the superior flavor, quality and nutrition make it so worth it.
Try Something New. Select a vegetable that’s new to you and ask the farmer or vendor how to prepare it. Better yet, ask how he / she likes to prepare it the best! This is a great way to add variety to your cooking, meals and nutrition!
Bacon Cheese Smothered Chicken
* 10oz cooked boneless skinless chicken breasts, sliced thin
* 3 teaspoons olive oil
* 6 slices of Canadian bacon, cooked and chopped
* 4 slices of sliced low-fat Mozzarella cheese
* 1 cup unsweetened vanilla almond milk
* 1/2 teaspoon of black pepper
* 1/4 teaspoon salt to taste
* 1/2 cup chicken or vegetable broth
* 1 teaspoon garlic powder
* 1 teaspoon fresh parsley
* 5 tablespoons freshly grated reduced-fat parmesan cheese
* 1 cup fresh spinach, chopped
* 1 slice sun dried tomatoes
In a large skillet, cook the Canadian bacon. Remove from pan and drain the fat. Chop the bacon and set aside. In that same large skillet, add the olive oil. Place thin sliced pieces of chicken in the skillet and cook on medium to high heat for roughly 4 minutes on each side OR until browned lightly on each side and cooked all the way through (NO PINK). Remove fully cooked chicken from the skillet and set aside.
In that same skillet, add the unsweetened vanilla almond milk, chicken or vegetable broth, garlic powder, parsley, salt, pepper and parmesan cheese. Whisk over medium/high heat until it begins to thicken. Add spinach and sun-dried tomatoes and simmer until the spinach begins to wilt. Turn the heat on low.
Next: add the chicken slices, one at a time, to the pan. Lightly coat with the sauce and place the sliced mozzarella cheese over each chicken slice and crumble the cooked bacon on top. Cover for about one minute until the cheese completely melts.
Makes 3 servings. Per Serving:
· 1 “Leaner” protein
· 1/3 Green serving
· 1 healthy fat
· 3 condiments
Getting Healthy Has Never Been So Sweet
Health and Happiness,
Cathy and Jeff
Click HERE for more healthy tips from my mentor, Dr. Wayne Andersen!!
Join us for our Habits of Health call or webinar hosted by Certified Health Coaches who have “walked the walk” as a client and cover a variety of topics such a emotional eating, how to navigate the holidays, how to stay on track and more. If you cannot tune in “live” on Wednesday evenings, you can click HERE to watch recordings of Habits of Health Calls.
Habits of Health Call
Wednesday at 5:30pm PT/ 8:30pm ET
Available via Zoom free video conferencing!
Click this link to join: https://zoom.us/j/113312513
Or join by phone: 646 558 8656 Meeting ID: 113312513
For Clients – Client Support Call
Call in and ask one of our Health Professionals (physicians, nurses, dietitians and more) questions about your health.
Every Wednesday Evening at 5:00pm PT/ 8:00pm ET
Call: (712) 832-8330