Benefits of Eating Seasonal & Local
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Eating for Energy
Eating & Cooking LocalPresented by: Cindy Mann, HHC
Brought to you by:LifeWork Strategies
Source: Boundless Wellness+1Eating & Cooking LocalWhy eat localWhy the end of summer rocks!Cooking with summer/fall ingredientsWhen to buy organicWhere to shop+Why Eat Local?Good for the local economyFarmers on average receive only ___ of each food dollar spent. The rest goes towards transportation, processing, packaging, refrigeration and marketing. 20 centsFarmers who sell food to local customers receive almost 100%.Encourages people to use farmland for farming, thus keeping development in check and leaving open spaces.
From field to fork, an average dinner travels 1,500 miles.
+Good for your healthProduce is at its peak nutritional value when it is ripe. Fruits & veggies that travel long distances to markets aren't picked when theyre ripe but before ripeness. While the produce might gain color and softness on its journey to the supermarket, nutritional value comes through the stem from the living plant. Once harvested, a vegetable is as nutritious as its going to get. Nutritional value actually decreases every day past harvest. Why Eat Local?From field to fork, an average dinner travels 1,500 miles.
+Good for the earthHow does food get 1,500 miles? Planes, train and automobiles = gas, emissions and pollution.Local farmers are more likely to rotate crops and use less pesticides, which means healthier land.Why Eat Local?From field to fork, an average dinner travels 1,500 miles.
+Good for your taste budsEating food thats local means that it is in season. Food thats in season tastes better.Compare a tomato in January with a tomato in August.From field to fork, an average dinner travels 1,500 miles.
Why Eat Local?+Best of two seasons.Summers bounty and a fall preview.Why the end of summer rocks.
+Summers BountyBasilTomatoesGreen BeansBok ChoySummer SquashEggplantPeachesWatermelonBerriesLettuce
+Basil Pesto2 cups fresh basil leaves, packed1/2 cup freshly grated Parmesan-Reggiano or Romano cheese1/2 cup extra virgin olive oil1/3 cup pine nuts or walnuts3 medium sized garlic cloves, mincedSalt and freshly ground black pepper to tasteCombine the basil in with the pine nuts, pulse a few times in a food processor. (If you are using walnuts instead of pine nuts and they are not already chopped, pulse them a few times first, before adding the basil.) Add the garlic, pulse a few times more. Slowly add the olive oil in a constant stream while the food processor is on. Stop to scrape down the sides of the food processor with a rubber spatula. Add the grated cheese and pulse again until blended. Add a pinch of salt and freshly ground black pepper to taste.
+Basil Chicken Salad4 split (2 whole) chicken breasts, bone-in, skin-on Extra virgin olive oilSea salt and freshly ground black pepper 1/2 cup mayonnaise 2 tablespoons chopped fresh basil1 cup small-diced celery (2 stalks) 1 cup green grapes, cut in 1/2Preheat the oven to 350 degrees F. Place the chicken breasts, skin side up, on a sheet pan and rub them with olive oil. Sprinkle generously with salt and pepper. Roast for 35 to 40 minutes, until the chicken is cooked through. Set aside until cool. When the chicken is cool, remove the meat from the bones and discard the skin and bones. Cut the chicken into a 3/4-inch dice. Place the chicken in a bowl; add the mayonnaise, basil, celery, grapes, 1 1/2 to 2 teaspoons salt, and 1 teaspoon pepper and toss well. +Roasted Tomato Sauce2 pints grape tomatoes3-4 cloves of garlic, peeledExtra virgin olive oil1 tbsp sea salt1 tsp black pepper1 cup fresh basilPreheat oven to 375 degreesOn a large baking sheet, toss tomatoes and garlic with olive oil, salt and pepper.Bake for 15-20 minutes, or until tomatoes start to burst and turn brown.Remove from the oven and pulse in a food processor with basil until desired consistency.Add more salt or pepper to taste.+Baby Bok Choy with Cashews2 tbsp olive oil1 cup chopped green onions, including green ends3 cloves garlic, chopped1 pound baby bok choy, rinsed, larger leaves separated from base, base trimmed but still present, holding the smaller leaves together1/2 teaspoon dark sesame oilSea salt to taste1/2 cup chopped, roasted, salted cashews
Heat olive oil in a large saut pan on medium high heat. Add onions, then garlic, then bok choy. Sprinkle with sesame oil and salt. Cover, and let the baby bok choy cook down for approximately 3 minutes. (Like spinach, when cooked, the bok choy will wilt a bit.)Remove cover. Lower heat to low. Stir and let cook for a minute or two longer, until the bok choy is just cooked. Gently mix in cashews.
+Ratatouille2 tablespoons olive oil3 cloves garlic, minced2 teaspoons dried parsley1 eggplant, cut into 1/2 inch cubesSea salt to taste1 cup grated Parmesan cheese2 zucchini, sliced1 large onion, sliced into rings2 cups sliced fresh mushrooms1 green bell pepper, sliced2 large tomatoes, chopped
Preheat oven to 350 degrees. Coat bottom and sides of a 1 1/2 quart casserole dish with 1 tbsp olive oil. Heat remaining 1 tbsp olive oil in a medium skillet over medium heat. Saute garlic until lightly browned. Mix in parsley and eggplant. Saute until eggplant is soft, about 10 minutes. Season with salt to taste. Spread eggplant mixture evenly across bottom of prepared casserole dish. Sprinkle with a few tablespoons of Parmesan cheese. Spread zucchini in an even layer over top. Lightly salt and sprinkle with a little more cheese. Continue layering in this fashion, with onion, mushrooms, bell pepper, and tomatoes, covering each layer with a sprinkling of salt and cheese. Bake in preheated oven for 45 minutes. +Beginning of FallKaleApplesBeetsArugulaBrussels SproutsSweet PotatoesCilantro
+Raw Kale Salad1 bunch of fresh kale (about 1 pound)3 tbsp extra virgin olive oil1 lemon2 tso sea salt cup of dried cranberries1 red pepper, diced cup of raw pine nutsWash the kale and pat dry. Remove the stems and cut the kale into thin strips. Place in a large bowl. Add the olive oil to the kale. Slice the lemon in half and add the fresh juice to the bowl. Add the salt.Massage the kale with your hands for 5 minutes, or until the kale leaves are bright green and shiny. Add more oil, lemon juice or salt as needed.Add the cranberries and red pepper. Mix to combine.Let the salad sit for at least one hour before eating. This salad gets better with time, so feel free to enjoy it for a couple of days.Add the pine nuts before serving.+Roasted Beet Salad4 medium to large beetsExtra virgin olive oil4 tbsp balsamic vinegar 4 tbsp Dijon mustard1 garlic cloveSea salt and black pepper1 cup of arugula, washed4 tbsp (more or less if you like) Soft goat cheese cup walnutsPreheat oven to 400 degrees.Toss beats with olive oil and wrap in foil. Roast for about 45 minutes or until easily pierced with a fork. Let cool and remove skins. (Gloves are a good idea!) Cut into 1-inch pieces.In a small food processor, combine vinegar, mustard, garlic, salt and pepper.Arrange arugula on a plate and top with beets, cheese, walnuts and dressing.+Not Your Mamas Brussels Sprouts1 pound of Brussels sprouts, rinsed2 tablespoons olive oil2 cloves of garlicDash of sea saltDash of black pepperCut the tops off of the Brussels sprouts and remove any brown leaves. Cut in half and then cut into strips.Heat a large pan over medium-high heat and add olive oil. Toss in the sprouts and then using a microplane, grate the two garlic cloves into the pan. Toss to combine.After about 5 minutes, stir the sprouts. You should be getting some good brown bits. Continue cooking until sprouts are bright green with yummy brown spots.Toss with sea salt and black pepper before serving. +
Why buy organic?
+Choose USDA OrganicNO Pesticides Pesticides are present to some degree in most conventional food. Pesticides are used to improve the appearance of food and to protect it from bruising and spoiling. Pesticides are designed to kill organisms weeds, pests, insects, etc. Pesticides are usually sprayed or dusted onto plants and seeds or injected in the soil. However, they wind up in the water, soil, and air. We are exposed to pesticides directly from produce and through animal products.
NO Synthetic Ingredients in Fertilizer
NO Bioengineering Scientists can manipulate an organisms DNAits genetic blueprintto block or add certain traits. Genetic engineering usually involves isolating a gene from humans, animals, insects, bacteria or plants, and adding it to the DNA of an entirely different species.
+Build the slide!LifeWork Strategies19Choose USDA OrganicCherries Lettuce Imported GrapesPearsSpinachPotatoes PeachesApplesSweet Bell PeppersCeleryNectarinesStrawberries* Environmental Working Group, www.ewg.orgThe Dirty Dozen*+2006 Wellness Councils of America20Environmental Working Group www.ewg.org
If you eat conventional foods, try to eat less of those that are highly contaminated. Especially if you are pregnant, if you cant switch to organic food, it is important to reduce your consumption of the more contaminated foods.
If you cant make the switch to organic, you can peel your produce (sacrificing some nutrients) to avoid the extra chemicals, or at least wash produce thoroughly. Some people recommend washing fruits and vegetables in a mild solution of dish detergent and water or in commercial fruit and vegetable cleaners.EggplantBroccoliCabbageBananas KiwiAsparagus
Frozen Sweet PeasMangoPineapplesFrozen Sweet CornAvocadoOnionsThe LEAST ContaminatedChoose USDA Organic+2006 Wellness Councils of America21TeaORGANIC! Can be highly sprayed with pesticides.
Roots, flowers, herbs, plants all make teas. Medicinal teas offer significant health benefitsGinger helps with nausea and enhances digestionKukicha, Licorice, and Cinnamon