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Easy Bean Tostadas
Lauren Wright | 07/01/2016
Beans are a nutritional powerhouse and taste great as tostadas.
I recently learned that July 3 is Eat Beans Day, so what better excuse to whip up a tasty, healthy bean-inspired recipe!
Beans are a nutritional powerhouse. They are naturally fat and cholesterol free and are full of antioxidants, fiber, and protein. Studies suggest that eating beans may reduce your risk of heart disease and some cancers. Beans also have a low glycemic index, which means they take longer to digest and will not spike blood sugar levels. Additionally, beans are a great source of many different nutrients.
A half-cup serving of beans provides:
- 23-45% daily value (DV) folate
- 11% DV iron
- 24-36% DV fiber
- 14-16% DV protein
- 10% DV potassium
One of my favorite ways to prepare beans is in tostadas. Tostadas are a filling, meatless meal and they come together in a flash. They are perfect for busy nights when there isn’t much time to cook. We eat them a few times a month at my house, and we never get tired of them!
Traditionally, tostadas consist of a fried tortilla, topped with refried beans, lettuce, tomato, cheese, and pickles. You an also add sliced avocado, sour cream, etc. for extra toppings. With fried tortillas, cheese, and sour cream, tostadas might not sound like the healthiest weeknight dinner. But, with a few simple changes, it’s easy to lighten up this recipe.
For example, instead of frying tortillas, bake them until crispy in the oven. Sub part-skim or low-fat cheese in place of full-fat cheese. Then, instead of sour cream, try swapping in a low-fat, plain Greek yogurt.
Here’s my lightened-up tostada recipe:
6 small tortillas (corn or flour)
1 can low-fat refried beans
1 to 1½ cups low-fat cheddar cheese, shredded
2 cups lettuce, shredded
1 cup tomato, chopped
¼ cup dill pickle relish
1 avocado, peeled, seeded and chopped
½ cup low-fat, plain Greek yogurt
- Preheat oven to 350F. Place tortillas on cookie sheet and brush lightly with oil. Bake tortillas for 4 minutes on each side or until crispy and lightly browned.
- Heat refried beans on stove top.
- When all the toppings are prepared and tortillas and beans are cooked, assemble tostadas. Spread refried beans on tortillas. Then sprinkle with cheese, lettuce, tomato, relish, avocado, yogurt, and hot sauce.
- Serve immediately.
Tips for Eating Organic Affordably
Laura Pyatt | 06/30/2016
Eating organic doesn't have to break the bank with these easy tips!
Originally published in the May issue of The Stew, a newsletter from the Carolina Farm Stewardship Association.
One of my favorite activities is having friends or family over for a night of cooking, drinking, and eating together. Making and sharing food together creates a community that brings people closer, plus it’s just so darn fun.
However, cooking for a large group of people can be expensive, especially if you want to buy organic. I believe eating good food and sharing good company over food should not be cost-prohibitive. From my time working at the Durham Co-op Market and shopping on a shoe string budget when I was younger, I have figured out some more affordable ways to purchase nutrient-dense, organic food without breaking the bank.
I refuse to sacrifice quality (or a night of fun) because I don’t have enough money. When purchasing quality food on a budget, make sure to go for the products with less packing. That means they are less processed and usually less expensive. If your local co-op or grocery store has a bulk section, you are in luck! The bulk section is AMAZING; since you can buy just what you need, you’ll save lots of money. Usually a spice jar of cumin costs around $5, but if you purchase a few tablespoons in our bulk section, it runs less than a dollar.
Plus, purchasing in bulk aligns with our Co-op Basics Program. It is a line of everyday low price items that include many staple products you may normally stock in your pantry. The Basics include dried beans, grains, pasta, peanut butter, toilet paper, and more. Check your local co-op’s brand or their savings circular for similar deals. Buying these staple items at the Co-op will keep your costs low, since we do our best to keep the prices low!
Finally, eating seasonally is a great way to get high quality ingredients that don’t cost too much. If I buy strawberries now (since it’s strawberry season), they are way cheaper than if I bought them in November. In November, I should buy Clementines, since that’s their season! Currently, local NC strawberries are on sale at the Co-op, two 1-pound containers for $5. In November, they’d cost double that! We can keep the price that low since they are abundant this time of year, and the distributor saves on shipping costs, since they come from right down the road!
My favorite seasonal, organic, and budget-friendly dish to serve to people WHILE they are cooking is salsa. We all need a little something as we are preparing a big meal together, and salsa is a great crowd-pleaser to snack on. Plus, it’s full of fresh vegetables, so it won’t fill you up too much before dinner. I chop up all the vegetables before my dinner guests arrive. The salsa tastes best if you leave it sitting on the counter for an hour to let the flavors marry before you start snacking. Also, if you purchase a jar of salsa at the store, it usually run about $5 and only serves around 4 people. My salsa costs $6.60 TOTAL and serves at least 10. You may even have left-overs.
4 ripe tomatoes (~1 lb)
½ bunch of cilantro
½ onion diced finely (~1/2 lb)
1 jalapeño diced finely
2 cloves of garlic diced finely
Spices: salt, cumin, and chili powder
Total Price (these are based on the Durham Co-op Market’s current prices, subject to change with sales): $6.60 for a GIANT bowl of salsa.
Organic tomatoes are $2.99/lb= $2.99
Organic Limes are $0.79 each= $1.58
Organic Cilantro bunches are $1.39= $0.69
Organic Onions are $1.39/lb= $0.69
Jalapenos are $3.99/lb= $0.20
Garlic and spices= $0.45
The fun thing about this recipe is that you can add whatever seasonal fruit and/or vegetable to the salsa that you wish! I suggest mango for some sweetness, or cut kernels straight off an ear of corn for some crunchy texture! Serve with Late July Tortilla Chips.
Choosing the Best Organic Produce
Lauren Wright | 06/28/2016
We’ve all heard about organic foods and have seen them boldly advertised in grocery stores. But what’s the deal w...
We’ve all heard about organic foods and have seen them boldly advertised in grocery stores. But what’s the deal with organic fruits and vegetables?
Organic foods are raised without the use of many synthetic products, like pesticides and hormones, and the government has strict guidelines farms must meet in order to be labeled USDA Certified Organic. The movement has become so popular in recent years, organic farming has grown to a $43 billion dollar industry, according to the USDA.
Organic foods are useful for several reasons. For consumers wary of ingesting chemicals from the foods they eat, organics are a good chemical-free alternative. Next, organics cannot by law contain any genetically modified organisms, or GMOs, which some consumers prefer to avoid. Lastly, organic farming practices can be better for the environment.
On the downside, growing organic foods requires more labor and more pricey government certifications, which means organics usually cost more at the grocery store. In addition, organic produce may not be available in all stores.
So what do you do if you want to eat organic but can’t switch your entire diet over to organics?
Every year, Environmental Working Group (EWG) analyzes data from pesticide residue testing done by the USDA. Based on the results, the EWG makes a list of the produce with the most pesticide residue and the produce with the least residue.
This means, if you want to start making the switch to organic, consider using this guide to decide when to select organic and when to stick with conventional:
Choose organic when possible:
- Sweet bell peppers
- Cherry tomatoes
Stick with conventional:
- Sweet corn
- Sweet peas, frozen
The EWG has a pocket guide to these lists available for you to print and keep in your wallet here.
And remember, if the organic options are not available or are a bit too pricey, it’s always better to go with conventional produce than no produce at all! Either way, be sure to rinse all produce well before consuming.
It Pays to Meet Healthy at Work!
Hannah Walters | 06/23/2016
Adopting a healthy meeting and events policy supports good employee health!
Picture this: You arrive at work on Monday morning and your boss has surprised the staff with donuts and coffee for the weekly staff meeting. Later that day, you attend a lunch meeting at a partner organization. On the menu: pizza, cookies, and soda.
Sound familiar? This type of scenario is not uncommon in many workplaces. Meetings and events often involve food, and unfortunately the foods and beverages served are typically high in calories and sugar, and low in fruits, vegetables and whole grains.
Now, don’t get me wrong. I like pizza and donuts as much as anyone. But, while once considered an occasional treat, these types of food have become far too routine in many of our diets. With two-thirds of South Carolina adults overweight or obese, and nearly half of our waking hours spent at work, South Carolina businesses have an important opportunity to create healthier work environments for employees.
Adopting a healthy meeting and events policy not only supports the health of employees; it sends the message that health is important to your organization, and sets a positive example in the community and state. Also, of note, studies show a strong relationship between the physical and social environments of the workplace and the health behaviors of employees. I know I feel a sense of relief knowing that any meetings or events that I attend at Eat Smart Move More SC will support my efforts to eat healthily–rather than derailing my diet!
What does a healthy meeting policy look like? Best practices typically include offering water and other no-calorie beverages, serving fruits and/ or veggies with every meal, providing physical activity breaks for meetings lasting longer than one hour, and hosting meetings in smoke-free facilities. The National Alliance for Nutrition and Activity has a great toolkit with other ideas to get you started.
Importantly, having healthy meetings doesn’t have to mean spending more money. While some healthy foods may be more expensive, many caterers and restaurants can make small adjustments (like grilling or baking rather than frying, substituting mayo- or cream-based sauces for a healthier alternative, etc.) that don’t cost more money and still taste great. Also, reducing portion sizes, ordering less food, and reducing waste, may end up saving money by reducing overall food purchases.
I encourage you to invite your CEO or HR director to join other South Carolina businesses by adopting a healthy meeting and event policy. Email me at Hannah@eatsmartmovemoresc.org if you’d like more information. Already have a healthy meeting policy? I’d love to hear from you, too!
What's in Season in SC This Summer
Lauren Wright | 06/20/2016
Summer officially arrives on June 20, and with it comes bountiful summer produce!
This week marks the first day of summer. Summer officially arrives on June 20, and with it comes bountiful summer produce!
Juicy peaches and perfectly ripe tomatoes are a great reason shop at your local farmers’ market or produce stand this summer. (You can find your nearest farm stand or market here!) Seasonal, local produce is picked at peak ripeness and has the best flavor and highest nutritional quality. Not only that, fresh produce bought locally can also cost less than conventional produce in the store, and you’re supporting a local farmer! With so many fruits and veggies in season during summer months, it’s easy to meet the recommended 5 servings a day.
According to the South Carolina Department of Agriculture, here’s what’s in season this summer:
- Beans- snap, pole, butter bean
- Yellow Squash
My personal summer favorites are watermelon and squash. I like to add chopped watermelon on top of salads with feta cheese and vinaigrette dressing. It’s an unlikely combo, but sweet watermelon with tangy feta is a summertime winner! For squash, I like to slice zucchini and yellow squash into medallions and sauté them in olive oil with red onion, garlic, and fresh dill. It’s a simple but tasty dish that I cook regularly throughout the summer.
The South Carolina Department of Agriculture has a great app to help you keep track of what’s in season. First, select the season to view what produce is available that time of year. Then, click on an item to view all of the local farms and markets selling that produce. Certified SC Grown also has a Pinterest page full of recipe ideas for all the different types of produce.
Use #LetsGoSC to share your own recipes and healthy living ideas on Instagram, Pinterest, Twitter, and Facebook.
7 Healthy Picnic Ideas
Lauren Wright | 06/16/2016
Nothing says summer like a picnic!
Nothing says summer like a picnic! In honor of National Picnic Day on June 18, it’s time to pack a cooler and a blanket and head outside. Here are some light, healthy ideas for you to serve at your next picnic.
For a quick and easy picnic, some fresh finger-foods are the perfect snack. They’re easy to prep ahead of time so you can simply pack them in a cooler.
- Fruity guacamole and chips: Avocados offer heart-healthy fats in addition to great taste! Stir in chopped pineapple or mango into guacamole for a sweet twist using the recipe below.
- Fresh veggies and hummus: Baby carrots, celery sticks, and cucumber rounds pair great with hummus. This combo is packed with protein and takes care of one serving of vegetables for the day.
If you’re looking to fire up the grill, there are many healthier alternatives to the traditional hotdogs and hamburgers for your main course.
- Shrimp: Shrimp are naturally low in calories and are great summer fare. It’s easy to make peeled shrimp into kebabs with veggies and pineapple, or you can wrap unpeeled shrimp in an aluminum foil packet to throw on the grill.
- Grilled chicken: Grilled chicken breasts are much lower in saturated fat than hamburgers. Marinate the chicken in a sealable, plastic bag with your favorite vinaigrette dressing. Once cooked, serve the meat as a sandwich on a whole wheat bun with all the traditional toppings.
- Quinoa salad: Quinoa is an ancient grain that cooks in a flash and is full of protein, vitamins, and minerals. Toss cooked quinoa with feta cheese, chopped cucumbers, cherry tomatoes, and vinaigrette dressing. Serve this cool, healthy salad as side with your grilled picnic meal. (Unfamiliar with quinoa? Read more about it here.)
Every picnic deserves something sweet! Instead of cupcakes or cookies, try these dessert ideas instead.
- Fruit kebabs: Skewer your favorite summer fruits for a healthy, sweet treat. Watermelon, grapes, pineapple, and strawberries all make great kebab options. Serve with yogurt as a dip.
- Refreshing fruit popsicles: Blend fresh (or frozen) fruits with a splash of juice, yogurt, or milk. Pour into popsicle molds or small cups and freeze. Berries are always a great choice for popsicles, but get adventurous with your flavor combos, like strawberries and mint or mangos and coconut water.
With your menu planned, you’re ready to pack up some lawn games and bug spray and head outdoors. Enjoy your healthy picnic with family and friends!
Fruity Guacamole Recipe
yield: 1 batch
Juice of one lime
¼ tsp salt, or to taste
dash of pepper, or to taste
2 tbsp cilantro, chopped
¼ cup red onion, chopped
½ cup mango or pineapple, chopped
1. Remove skin and pit from avocados. Place avocado in bowl.
2. Mash avocado together with lime juice, salt, and pepper until smooth, using a fork.
3. Mix in cilantro, red onion, and fruit. Serve with tortilla chips or chopped veggies.
Container Gardening in 4 Easy Steps
Lauren Wright | 06/13/2016
Maximize small, outdoor spaces with a container garden.
I love the idea of having a vegetable garden. I like to imagine picking fresh tomatoes for my salads, getting exercise from working in the yard, and then sitting back to enjoy the greenery. Unfortunately, my small apartment doesn’t allow me to have the garden of my dreams. Luckily I do have a patio, and that’s all the space I need to start my own container vegetable garden.
A container garden can be a great alternative to its large, traditional cousin because it takes up little space and can be grown on a windowsill, doorstep, or patio. It can add a pop of color to outdoor spaces while being less time consuming to maintain. Not to mention a container garden can produce fruits and veggies for you all season long. Even if it’s only composed of a few pots, a container garden can still produce a lot of food for cheap; for every $1 invested starting a garden, you can get back around $25 in produce.
If you’re like me and don’t have the space or materials for a large garden, here are a few simple steps to follow when creating your container garden.
- Pick your planters. Garden stores have many options for planters- from pots, to window boxes, to rail planters. Think about where you want to locate your container garden, and choose which planter will work best. It is important to select containers that drain well in order to let extra water out and keep from overwatering your plants. Always check the underside of your pots to make sure there are drainage holes. If you don’t want to buy new planters, you can recycle old buckets after punching some drainage holes in the bottom. Once you’ve gathered your planters, fill them up with moist potting soil.
- Select your plants. Plants that don’t sprawl and produce continuous fruit are best for container gardens, but all plants require differing amounts of light for optimal growth. Some container plants, like tomatoes, peppers, and squash, grow best in full sun. Others, like lettuce, cabbage, greens, and herbs, will grow in partial sun. Consider where you want to place your container garden, and then choose plants that are suited to that environment. You can start your garden from seed, or you can use starter plants from the store. SNAP benefits are even eligible for purchasing seeds and edible plants to help get a garden started.
- Start planting. Follow the directions on the seed or starter package to determine the depth and spacing of your plants. Fill up your containers, and then give them a gentle watering. Check back regularly on your garden to water and weed as needed. Gardening is a great way to get children excited about the foods they eat, so let your kids get their hands a little dirty in the planting and maintenance of your garden.
- Get cooking. Allow your fruits and veggies to grow and ripen before harvesting them. Then research recipe ideas and experiment with new ways to eat your favorite veggies. Consider hosting a sampling party with your family or friends to share your garden’s bounty.
3 Great Ways to Use Herbs and Spices
Lauren Wright | 06/10/2016
Fragrant, fresh, and tasty, herbs and spices are also great for health!
It’s hard to beat fresh basil on top of pizza and cinnamon in oatmeal. But did you know that, besides adding wonderful flavor to foods, herbs and spices are great for your health, too? That’s right, herbs and spices are excellent sources of powerful antioxidants.
Antioxidants are essential tools in fighting cell damage in our bodies and are believed to be useful in fighting memory loss, aging, and some chronic diseases. Oregano, turmeric, cinnamon, and peppermint are just some of the many herbs and spices packed with antioxidants.
Herbs and spices are a great way to ramp up the color, aroma, and flavor of the foods you cook. So where can you find them? Fresh herbs are the most fragrant, and it’s easy to find pre-cut fresh herbs in your local grocery store’s produce section. Small herb plants are also sometimes available in grocery stores. These plants are perfect for growing in window planters or hanging baskets for easy, herbal goodness all year round.
- Preserve herbs in the freezer.
Fresh herbs can be a bit pricey, so don’t let any go to waste. One handy way to preserve extra fresh herbs is to chop them up, distribute the herbs in an ice cube tray, and then fill the remaining space with water. Pop the tray in the freezer, and you have single portions of herbs ready to be mixed into whatever you’re cooking.
- Dried herbs & spices pack a punch.
Dried herbs and spices are convenient options when fresh products are not available. When substituting dried herbs for fresh herbs in a recipe, use only a third of the listed fresh amount because dried herbs are more concentrated in flavor. Dried herbs do last much longer than fresh, but even they should only be stored for a few years to ensure the best flavor.
- Add them to your drinks.
Herbs aren’t just limited to cooking- you can also add them to your drinks. Consider drinking an herbal tea or try adding peppermint or basil to your ice water for a refreshing, nutritious beverage. Get more ideas on how to create flavored waters here.
- Preserve herbs in the freezer.