Nutrition

Seasonal Vegetables & Fruit

Are you making the most of your grocery shopping this month? Every month for that matter? Grocery shopping, in general, can be a pretty time-consuming task, but not knowing what to buy when you get there can be overwhelming and expensive. Purchasing seasonal foods is a healthy and cost-effective way to approach food shopping. Grocery stores stock up on these items in bulk because they are plentiful, making them less expensive —especially when they go on sale.
 
At the beginning of each month, check out which seasonal foods should be on your grocery list—making your weekly trip to the store easier on you (and your wallet). Here are some for July to get you started!
 
VEGETABLES:
 
Cucumbers
Tomatoes
Summer squash
Corn
Green beans
Lettuce
 
FRUITS:
 
Watermelon
Strawberries
Cantaloupe
Blueberries
Peaches
Apricots
Kiwi
Raspberries
Plums

Delicious Summer Salads!

Tis the Salad Season!

Summer is the perfect time to create wonderful, colorful, seasonal salads! There are so many fantastic seasonal vegetables available this time of year. Add your favorite veggies, berries, lean protein source, and a healthy fat-filled salad dressing for a nutrient-dense salad sensation!

Here is just a few idea’s to get your creative juices flowing:

Veggies:

lettuce options: spinach, baby kale, red, green, and purple lettuce, arugula, and endive

other veggies: cucumber, tomato, carrots, red onion, sweet peppers, zucchini, and radish

Berries:

raspberries, blackberries, blueberries, and strawberries

Lean Protein: grilled fish like wild-caught salmon or tuna, wild-caught shrimp, grilled chicken or turkey, pork tenderloin, and lean steak

Healthy Fats: kalamata olives, raw nuts, and seeds (like walnuts, almonds, or cashews, pumpkin seeds, and sunflower seeds) cottage cheese, and grated or shredded parmesan cheese

Salad dressing idea:

My favorite salad dressing is a simple red wine vinegar and extra virgin olive oil blend (drizzle salad with a bit of each and add a dash of Himalayan sea salt to taste).

ENJOY!

Fall Chicken Chili

I love the changing seasons in Minnesota and like many people, fall is one of my favorites! This summer was relatively mild in the northland and enticed us with many enjoyable days which I am grateful for. Now it is September, however, and I can’t help but get excited as the air starts to tease us with its cooler crisp notes and the landscape of emerald green folds into the brilliant tones of red, orange, amber, yellow and gold.

One of the best things about fall is being out in nature and experiencing the above-mentioned environment first hand! Whether you are an avid hiker, cyclist, runner or just able to walk to the mailbox and back you can’t help but get all five senses involved! What a wonderful time of the year!!

It’s also that time of year when our bodies start looking for warming, energizing foods. Foods such as pot roasts and chilis. There are many wonderful fruits and vegetables in season now to add incredible flavors and nutrients to these dishes too! Among my favorites this time of year includes apples, pomegranates, pumpkin, and sweet potatoes. There are so many great nutrient dense dishes to make by incorporating those delicious foods! I love chili in the fall, it warms me from the inside out and makes my home smell incredible! I’d like to share a very simple, chili recipe that is beautiful to look at, loaded with health benefits, tastes great and doesn’t take much time to make! I hope you enjoy it as much as I do!

FALL CHICKEN CHILI

Cook Time: 15 minutesfullsizerender-8

Yield: 8 Servings

Serving Size: 1 Cup

Ingredients

  • 2 lbs. Chicken Thigh
  • 1 lb. Frozen Chopped Spinach
  • 2 Tbsp. Italian Seasoning (mix fennel, salt & pepper)
  • 24 oz. Prepared Red Sauce (Costco has a wonderful prepared organic marinara sauce that is all natural) I use this to save time and it tastes great.

Directions

  1. In a large stockpot, combine chicken thigh chopped spinach and Italian sausage seasoning.
  2. Cook over medium-high heat, turning periodically until chicken is cooked through and spinach is wilted. About 10 minutes.
  3. Do not drain.
  4. Add red sauce and heat through. About 5 minutes.
  5. Turn heat to low until ready to serve.