Shop Your Local Farmers Markets

It's summer and time for farmers markets. Most markets offer a variety of items including produce, meats, cheese, flowers and some even have entertainment. It is very important to support local farms and it is a wonderful summer activity!!

Why should I shop at Farmers Markets?

1. Food tastes better and is better for you!

a. Food at farmers markets is picked when ripe (instead of about a week before it's ripe when at the grocery stores) which increases flavor and nutrients.

b. Most small farmers use less pesticides, do not use genetically modified organism seeds and many farm organically.

2. Reduces energy and supplies used to transport crops

a. Crops travel many miles to the supermarkets which uses valuable energy and packaging materials

3. Healthier for environment

a. Local farmers produce a variety of crops which provides the rotation needed to benefit the soil and plants

4. Supports local farms

a. When you purchase food at the supermarket, the farmers only see about 20%. Supporting local farmers keeps the money within the community and not with shareholders of large supermarket chains.

If you live in the Chicagoland area, check out this website for a list of local farmers markets in your area!

Tips for Dining Out!

For those of you who love eating out, here are a few tips to help enjoy it without gaining the pounds!

1. Plan ahead what you will order at the restaurant. Most places now have “healthier” choices section.

2. Read the menu carefully for clue words

a. Terms that can mean more fat and calories: batter-fried, pan-fried, buttered, creamed, crispy, breaded

b. Terms that mean less fat and calories: baked, braised, boiled, grilled, poached, roasted, steamed

3. Watch portion size – try to order regular, smaller size portions or order an appetizer instead. If you know the portion sizes are large, ask the waitress to put half in a take-out box before it is served to you. Or share an entrée with a friend.

4. Limit calorie beverages including juices, soda and alcohol.

5. Ask for substitutions! Most places can offer baked potato, fresh fruit or vegetables in place of fries

6. Sauce on the side – ask for dressing and other sauces on the side (including butter). You will then have control of how much you use.

a. Tip: For salads, dip your fork into dressing and then take a bite of salad. You will get the taste of the dressing but will use significantly less!

7. Dessert – if you must have a dessert, order only one for the table and enough forks so everyone can have a bite! Or order sorbet, Italian ice or fresh fruit.

8. Avoid buffets - we typically overeat and feel we want to get our money’s worth for the meal

9. Salad Bars - watch out for high calorie toppings including nuts, dried fruit, bacon, cheese, and dressing

Tasty, Healthy and Easy Recipe - White Chicken Chili

Tasty, healthy and easy recipes are what everyone asks me for. White chicken chili is one of my favorite recipes and it fits the bill! It’s easy to make, high in fiber and protein and low in fat. Best of all you have leftovers!

White Chicken Chili
Servings: 5 bowls
Per serving: 267 calories, 23 g protein, 13 g fiber, 3 g fat and 37 g carbohydrates.

Ingredients

• 2 tsp extra virgin olive oil
• 1 medium sweet onion, chopped
• 1 green pepper, chopped
• 2 cloves garlic, minced
• 1 tablespoon cumin
• 2 cans Great Northern beans, soaked and rinsed
• 3 boneless skinless chicken breasts, cooked and cubed
• 1 14.5oz can low sodium chicken broth
• 1.5 jars of Frontera Grill salsa (Sold at Whole Foods or online, this salsa makes this dish amazing)
• 1/4 cup 2% shredded cheddar cheese

Heat olive oil in a soup pot on medium/high heat. Add onion, green pepper and garlic and cook until onions are translucent. Add cumin, beans, chicken and chicken broth. Stir well while pressing beans with spoon to break them apart. Add salsa and simmer for at least 10 minutes, stirring occasionally. Garnish with 1 tablespoon of 2% shredded cheddar cheese.

Add a salad with fresh vegetables and a low fat dressing or balsamic vinegar for a well rounded meal.

TIP: Soaking and rinsing beans not only reduces sodium but also helps to remove the indigestible complex sugars (oligosaccharides) from the outer coating of the beans. Indigestible sugars = gas so soaking, rinsing and repeating is a great way to reduce this! Your family will be thankful too!

Introducing Liz the Dietitian

Graduating recently with a masters in nutrition opened the flood gates for friends and family to ask tons of nutrition questions. What are healthy, tasty recipes? What's the best choice when eating fast-food? Should I drink sports drinks while working out? Should I eat organic food?

As a Registered Dietitian, I love answering these questions and sharing my nutrition knowledge. I decided to join the masses and start a blog to answer questions and share healthy flavorful recipes. While I do love eating healthy food, my favorite foods are peanut butter and chocolate - I find room to enjoy them and so can you!

Suggestions welcome - stay tuned for more....

Liz