Welcome to Week 12 of the Eat the Rainbow Fruit and Veggie Problem!
You made it! We’re within the ultimate week of our problem. It has passed by so quick! Hopefully you may have discovered a number of nice details about vegetables and fruit: why they’re helpful, new methods to eat them, and the reality about some frequent produce myths.
PROGRAM GRADUATION!
I’m excited to have Michele Rieder, from Hirsch Wellness, be part of me for our Eat the Rainbow commencement zoom on Wednesday, August thirty first 3-4:30pm! We are going to talk about what you discovered from this system, and Michele will educate us the calming artwork of Zentangle, with a produce theme! I like zentangling as a result of it doesn’t require any inventive talent, and is like doodling. : – )
Listed here are some issues we’d like from you:
- After you learn this electronic mail, please Complete the End of Program Growth Level Quiz Here!
- Additionally, don’t neglect to REPORT LAST WEEK’S FRUIT & VEGGIE INTAKE HERE!
- Are you questioning What’s Subsequent?? Be a part of me for my digital bodily exercise program – Transfer Extra Stress Much less, beginning Monday, Sep twelfth! Or come to my subsequent digital cooking class on Wednesday, September twenty eighth at 6pm with Angela Denison, RD from Wellness Home. Register for both or each at www.cancerservicesonline.org/register
For our final matter, we’re specializing in one other fruit and veggie delusion!
MYTH: Frozen and canned fruits and veggies are unhealthy for you.
FACT: Frozen and canned fruits and veggies are simply as nutritious, if no more, than their contemporary counterparts!
Recent vegetables and fruit are sometimes put into the highlight, and could also be thought of “higher” than their frozen and canned counterparts. Nonetheless, this isn’t true!
Listed here are 3 causes why:
- Frozen vegetables and fruit are simply as nutrient dense (if no more) than contemporary.
- Produce that’s frozen is normally picked at its peak ripeness, which is when the fruit or vegetable incorporates its most nutrient content material.
- Recent produce is usually picked earlier than it’s ripe because it must get shipped to grocery shops earlier than it spoils, so it usually by no means reaches its peak nutrient degree.
- Canned and frozen produce is usually cheaper and simpler to entry than contemporary, permitting you to extend your day by day consumption.
- It might be troublesome to seek out sure kinds of produce within the grocery retailer relying on the season. As an example, discovering good high quality, contemporary berries in the midst of the winter will be troublesome, and in case you are fortunate sufficient to seek out them, they’re usually very costly.
- Frozen and canned produce will be discovered all yr lengthy resulting from their prolonged shelf life.
- Frozen and canned produce additionally doesn’t must be shipped as shortly or rigorously as contemporary, so it’s usually a less expensive different.
- Shopping for frozen and canned produce can assist get rid of meals waste. It lasts for much longer than contemporary produce, and is much less prone to go unhealthy earlier than you employ it.
- How usually have you ever purchased a bag of lettuce or container of berries solely to have them spoil earlier than you eat them? Most contemporary produce can not final for much longer than every week in your fridge.
- As compared, frozen and canned produce can final for months in your freezer or pantry! This can assist you keep away from pointless meals waste.
Tip for purchasing frozen and canned produce: Verify the label for added syrups, sugars, or salt. Attempt to purchase frozen and canned produce that is freed from components – aka 100% vegetable or fruit.
Week 12 Problem:
Give it some thought – now that you’ve completed the problem, what’s the finest/most useful piece of data you may have discovered over the previous 12 weeks? It may be a truth, a brand new recipe, a cooking approach, and so forth. Write it down, and share it in our Facebook group!
Produce Spotlight of the Week: Broccoli
Broccoli is yet one more member of the cruciferous vegetable household. It has some highly effective well being advantages and incorporates a lot of fiber, vitamin C, folate, and antioxidants. Additionally it is one of many American Institute for Most cancers Analysis’s “Foods that Fight Cancer” – it incorporates a plant compound known as sulforaphane that has been proven to cease the event of sure kinds of most cancers.
Learn how to Use
Broccoli will be loved steamed, sautéed, roasted, and uncooked. It’s nice contemporary or frozen as effectively. On account of its sturdy construction, frozen broccoli could be a nice, reasonably priced choice to select up on the grocery retailer.
Sautéed Frozen Veggies
- 2 luggage frozen greens (stir fry mixes work effectively, however you should use no matter veggies you want to. We advocate together with broccoli!)
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 2 Tbsp olive oil
- Salt and pepper to style
- Crimson pepper flakes to style
Directions
- Warmth oil in a skillet over medium-high warmth.
- Add onions, garlic, and a sprinkle of salt and pepper. Sauté, stirring incessantly, for a couple of minutes, till onions are translucent and garlic is aromatic.
- Flip warmth as much as excessive. Add in frozen veggies. Sauté till veggies are heated by (the excessive warmth will forestall them from getting soggy).
- Season with extra salt and pepper to style.
- Sprinkle with purple pepper flakes if desired. Serve scorching as a aspect.
-Julie & The Interns
PS – Please Complete the End of Program Growth Level Quiz Here!
