Spring Farmers’ Market Tips

Posted on May 23, 2017 by Stephanie Ronco

Spring is a time for the farmer’s markets to come to life. This early season often brings many kinds of greens that are delicious in salads, soups, pasta, and steamed dishes.

Here are a few tips to make the most of the spring markets…

Take cash. Most of the farmers accept cash. Small bills are always a good idea and will help you move quickly through the market.
Go early. Getting there early ensures close parking, great selection, happy farmers, and the ability to walk through the stalls at your desired pace.
Bring sturdy reusable bags. A grocery store bag (or five) is always a good idea. With these study bags, you can easily carry what you purchase without juggling an armload of produce or ripping thin plastic bags.
Stock your kitchen. If you are buying greens, make sure you have oil, vinegar, onions, garlic, and other flavoring agents to use with them once you get home. While at the market, consider the fresh young green onions and garlic, lemons, and flavored vinegars to use these culinary nutrition prizes in your cooking as well.
Grab some greens. Many greens can do double duty as fresh salad greens and steamed greens. Serve them raw when you first get home and cook them later in the week as they age. Spinach, kale, chard, and arugula are examples of these multi-tasking champions.
- For a fresh salad, rinse your greens well and spin them dry. Shred or chop them, then toss with oil, vinegar, grated carrots, and a few of your favorite seasonings. Citrus such as lemons and limes, along with fresh herbs, can bring delightful flavors that accent the bitterness of the greens. Sweet carrots, acidic vinegar, and bitter greens are a culinary delight.
- Steaming greens is also very easy. Why not sauté some fresh garlic or onions in a little olive oil and then add the rinsed greens to the pan, tossing quickly for a minute? That’s all you need to do for a tasty spring side dish!
Explore roots and tubers. Take a look at the carrots, beets, and other baby root vegetables and bring some home to add to salads and meals during the week. Don’t be afraid to try something new. Tips and recipes are but a Google search away. You can also contact us if you need help!

I hope this helps you and your clients make the most of spring markets!

Boost Spring Fruit and Vegetable Consumption with Greens!

Posted on May 15, 2017 by Stephanie Ronco

Recently I presented my spring portfolio to my photography class, and it got me thinking about helping your audience eat more spring fruits and vegetables.

After all, what could be more enticing than spring produce?

Here’s the artist statement that I submitted for my photos.

Spring beckons flora to burst forth from the earth. In the context of California farmers’ markets, spring brings new and bright greens, fresh young tubers, and juicy citrus fruits.

This photography exhibition celebrates the unique season that transitions us from winter to summer. The produce you see in the photos comes from local farmers who sell in community markets, and the pictures are designed to inspire people to choose locally-grown fruits and vegetables.

In the farmers’ markets, farmers become entrepreneurs while buyers gain access to fresh and nutritious foods — a community comes together. Accompanying the artistic representation of spring’s seasonal produce is a tribute to the farmers who grew it.

The offerings of a farmers’ market change each week and month as the seasons ebb and flow. This is but a moment in time during one season’s passage, and I hope you enjoy the beauty of spring.

And here’s a collection of engaging images of tasty spring foods.

These images would be fantastic in a display or email blast, or even as decoration for a spring vegetable cooking demonstration.

And speaking of cooking, to help inspire your audience to eat more spring produce, I’d like to share this recipe for a bright kale salad. This is a great way to present spring to your clients and help them focus on fresh and tender greens.

Kale is the Star Salad
Serves: 4 | Serving Size: 2 cups

Ingredients:

1 bunch lacinato kale
6 cups raw baby kale
1 teaspoon olive oil
Juice from 1 lemon
1 cup shredded radishes
1 cup diced apples
1 tablespoon black sesame seeds
2 tablespoons light poppy seed dressing

Directions:

Remove the stems from the lacinato kale and rinse well. Place the undried lacinato kale in a covered container and steam lightly in the microwave for 30 seconds to 1 minute. The color will intensify and the leaves will be crisp tender.
Place the lacinato leaves on the plate as pictured.
Toss the baby kale with the olive oil and lemon juice. Put it on a plate and top with the radishes and apples.
Drizzle a thin ribbon of poppy seed dressing over the greens and add the black sesame seeds. Serve immediately.

Nutrition Information:

Serves 4. Each serving contains 157 calories, 5 g fat, 1 g saturated fat, 0 g trans fat, 2 mg cholesterol, 213 mg sodium, 27 g carbohydrate, 5 g dietary fiber, 9 g sugar, and 6 g protein.
Each serving has 464% DV vitamin A, 320% DV vitamin C, 23% DV calcium, and 16% DV iron.

Did You Know?

Kale is high in many different nutrients. It has tons of antioxidants, which protect your cells from free radical damage.
One cup of chopped kale has more vitamin C than an orange. A single serving of this salad has 320% of your daily value of vitamin C.
Kale plants don’t die after the first frost — they get sweeter! Kale is one of the heartiest leafy greens around and is grown all over the world.
Kale is a good source of fiber, manganese, and copper, all of which are key to good health!

And here’s a PDF copy of the recipe handout that you can use however you’d like!

Bulletin Board Idea for Spring

Posted on May 1, 2017 by Stephanie Ronco

Spring is kicking into high gear, and what better time is there to put together a bright seasonal bulletin board with helpful health messages?

I created this Spring Bulletin Board Banner to highlight key foods that make their debut in the spring, and as I was looking at it the other day, I decided to outline how to use it to anchor a bulletin board display!

Here are the details…

Put the Spring Bulletin Board Banner in the upper right hand corner of your bulletin board area. Print out the recipe for the healthy spring dinner plate featured on the poster and arrange it next to your banner. Note that this recipe is only available to Food and Health members, so if you haven’t already signed up, take a look at the benefits of membership today!

If you have room for another handout, print out the free PDF that accompanies the Spring Bulletin Board Banner and arrange it on your board too.

Fill the remaining space with images of healthful spring produce. You can print these from the internet, cut them out of magazines, or draw them. You could also add some fun MyPlate stickers, which coordinate well with the color scheme featured on the banner.

What kinds of displays are you making for spring?

Easter Candy and Your Health

Posted on April 11, 2017 by cheryle

Easter is the second biggest candy holiday in the United States.* According to the National Confectioners Association (NCA), over 120 million pounds of Easter candy is purchased each year. This includes 16 billion jelly beans, 90 million chocolate bunnies, and an untold number of marshmallow peeps.

That’s a lot of sugar!

Moreover, according to research from the NCA, 87% of parents will make Easter baskets for their children this year. It’s also interesting to note that 81% of these parents will then steal candy from their children’s baskets.

So, what are parents usually putting in Easter baskets?

89% say Easter candy and chocolate
79% include non-edible items like crayons, stuffed animals, books, and movie passes
46% add candy with “added benefits” like dark chocolate or chocolate with added fruits and nuts
44% fill the baskets with what they call “heathier snacks” such as granola bars or dried fruit
35% include gums and mints

How about you and your clients? How do you fill the baskets?

That stash of Easter candy can easily put everyone in the family over their recommended sugar intakes for the day. Remember, the Dietary Guidelines for Americans assert that people should “Consume less than 10 percent of calories per day from added sugars.”

Perhaps it’s time to think outside the jelly bean.

A full 11% of the families surveyed by the NCA didn’t add any candy to their baskets, so I’m not being unrealistic when I say it can be done. Although candy is part of Easter traditions, consider at least limiting the amount and types of candy you put in the basket. I do like the idea of chocolate with “added benefits” like nuts. Other healthful food ideas include some 100-calorie snack packs, nuts, dried fruits, little boxes of raisins, and trail mix.

There are lots of suggestions online for non-edible items like marking pens, money, stickers, and toys. Our own Chef Judy has some great ideas for non-candy items that could also promote physical activity and healthful eating. How about replacing at least some of those jelly beans or marshmallow peeps with:

Noodles for the pool
Jump ropes
Balls
Bubble supplies with big wands
Colorful athletic shoes
Activity passes for fun things to do in the area
Family board games
Pool towels and swim goggles
Athletic clothes
Frisbees
A healthful cookbook
Cooking equipment for foodie kids
A new reusable water bottle

Anything that gets the kids and family outside and moving or interacting together makes a great stuffer for an Easter basket, and they’ll last longer than candy too!

So, what will you be putting in your baskets this year?

By Cheryle Jones Syracuse, MS, Professor Emeritus at The Ohio State University

* Halloween is the first.

And here are some other fun prizes that you can put into Easter baskets…

Sneak Peek from the Member Library

Posted on November 29, 2016 by Stephanie Ronco

Have you heard about the Food and Health Membership program? It’s chock-full of fantastic resources for educators, including…

Access to all materials with a comprehensive, searchable database that is loaded with nutrition articles, chef-tested recipes, and engaging handouts.
White-label newsletters that you can use to create your own content.
Memorable handouts. Access all of these handouts in a library that is categorized for easy use.
Presentation and interactive project ideas for wellness fairs, classes, lunch-and-learn sessions, cooking demonstrations, and health fairs.
Chef-developed and exhaustively-tested recipes for meals that are both delicious and healthful.
The latest food news and scientific research. (Since we don’t accept outside funding or sponsorship of any kind, we can bring you the latest news, free of bias).
A translation tool that helps you translate all your articles for non-English-speaking clients. You can copy and paste to create handouts in all languages!
A food and health celebrations calendar that features monthly themes, food- and health-related holidays, seasonal produce, relevant clip art, handouts, and more.
Satisfaction, guaranteed!

Today I want to share one of those popular articles with you. Lisa C. Andrews, MEd, RD, LD has put together a great guide for throwing and attending healthful holiday parties this year. Here’s what she has to say…

The holidays come upon us fast, and so can holiday weight gain… if you’re not careful. Below are some simple swaps to prevent “a little round belly that shakes when you laugh like a bowl full of jelly.”

1. Serve veggies and dip for appetizers. Pepper strips, grape tomatoes, and cucumbers look beautiful when arranged around a bowl of hummus or dip.

2. Swap plain Greek yogurt for sour cream in your favorite dips. Your guests likely won’t notice the change and they’ll get a nice dose of protein and calcium.

3. Sauté onions and garlic for stuffing in non-stick spray or low sodium broth in place of oil, butter, or margarine.

4. Try mashed sweet potatoes with orange juice, ginger, and cinnamon in place of marshmallows, brown sugar, and butter.

5. Use 1% or 2% milk in mashed potatoes in place of whole milk or heavy cream. This cuts calories and fat from the dish.

6. Keep selzter water on hand for “mocktails”. Pour over ice and add a twist of lime. Voila! No hangover.

7. Use whipped butter or light margarine in place of stick butter. This reduces fat and calories.

8. Use reduced-fat mayonnaise in place of full-fat mayonnaise in dips and dressings. Olive oil varieties provide heart-healthy monounsaturated fat.
9. Try a salad dressing spritzer in place of bottled dressings. Blend olive oil, balsamic vinegar, and dijon mustard together for your own dressing.

10. Substitute jarred baby prunes, mashed bananas, applesauce, or plain yogurt for the fat in baked goods (such as quick breads).

11. Split desserts with your spouse, a friend, or other party guests. You may not be hungry for a full piece of pie, anyway.

12. Chop vegetables and add them to soups, stews, salads, and casseroles. This boosts the fiber and nutrient content, and also adds color to your dish.

13. Add seasonal fruit such as apples, pears, or pomegranates to salads in place of dried fruit. This adds texture and taste to your salad while reducing added sugar.

By Lisa C. Andrews, MEd, RD, LD

Remember, this article (and thousands of others) was only available to members until I decided to preview it today. If you liked what you saw, check out what a membership entails or just sign up today!

Oh, and here’s a printable version of the handout Lisa wrote…

And here are some other holiday resources…

Holiday Buttons Fruit and Veggie Lights 2.75" X 1.75" rectangle - Pack of 10

$28.00 ~~$32.00~~

Add to Cart

Holiday Color Handout Tearpad

$42.00 ~~$46.00~~

Add to Cart

Supporting Healthy Eating Patterns: Walking the Talk

Posted on July 19, 2016 by cheryle

We have a wonderful group of neighbors in a dining group, and each month we gather for drinks before going to a local restaurant for dinner. Each couple takes their turn hosting the get-together, and some folks go all out and serve a buffet of appetizers and other nibbles. In fact, quite often the guests complain that they’ve eaten too much before dinner. I often wonder why people (even those that are usually very mindful of what they personally eat) always seem to pull out the most unhealthful, high calorie, and high fat foods they can find when they have people over.

This month it was our turn to host. Everyone knows that I personally try to eat and serve healthful foods when possible. The neighbors also know that I frequently write and teach about healthful eating. So I really felt that I needed to “walk the talk” at this gathering.

The pressure was on. What to offer?

I wanted something in addition to the ubiquitous carrots and celery sticks that often make up the “healthful option” at gatherings. To me, fruit was the obvious answer and watermelon was plentiful. I’d seen some Pinterest photos of “the right way to cut a melon,” so I thought I’d give it a try.

The concept was to cut the watermelon into sticks, leaving the rind attached so that guests could use their fingers when eating the “spears” of fruit. My version didn’t look as good as those I saw in the photos online, but it was well-received by our guests!

Here are a few things I noticed about this particular way to prepare watermelon, in case you’d like to try it too…

There were pieces near the edges that were more white rind than fruit—so I pitched them.
Don’t try to move your watermelon after cutting it!

One of the key messages from the new Dietary Guidelines for Americans is “everyone has a role in supporting healthy eating patterns.” This doesn’t only have to be in governmental, organizational, or educational settings. We can always encourage healthful eating patterns whenever possible, even closer to home with family and friends.

It’s always a challenge to “walk the talk” For those who try… keep up the good work!

By Cheryle Jones Syracuse, MS, Professor Emeritus at The Ohio State University

Here are some other resources that can help you walk the talk at work and at home…

Portion Plate - Portion Control Plate for Diet and Exercise Success

$30.00 ~~$29.00~~

Add to Cart

Healthy Shopping on a Budget PowerPoint and Handouts - DOWNLOAD

$49.00

Add to Cart

Learn to Cook Workbook for Adults and Kids - Pack of 10

$34.00 ~~$29.00~~

Add to Cart

And here’s a free printable handout with instructions on how to make this simple summer appetizer…

Farmers’ Markets Dos and Don’ts

Posted on July 9, 2016 by cheryle

I have a problem at farmers’ markets.

You see, I absolutely adore farmers’ markets. The problem is that I tend to get carried away when I visit them. I’m always so excited to see all the fresh fruits and vegetables that I end up buying much more than I really need. My eyes are bigger than my refrigerator.

After a visit to the farmers’ market the other day, we had fresh tomatoes, green beans, tiny new potatoes, and corn on the cob for dinner. I served all that with oven-baked walleye from the freezer. Even the fish had been caught locally — we got it last summer on a trip to Lake Erie.

You can’t get much more of a local meal than that.

Since I go to farmers’ markets so often and have been going for so many years, I’ve learned quite a few “dos and don’ts.” Now I’d like to share them with you…

Farmers’ Market Dos:

Do eat fruits and vegetables.
Do enjoy the fresh, local availability of a wide range of foods.
Do try something new and different.
Do make a quick trip around the market before you make any purchases.
- This allows you to see what’s fresh.
- It also helps you get a sense of how much each kind of food will cost.
- Once you’ve made your lap, go back to the stalls that offer the items you want at the best prices.
Do bring cash. Growers don’t always accept credit cards.
- Keep your money easily accessible.
- This will make your transactions easier and faster.
Do wear a hat, sunglasses, sunscreen, and comfortable shoes.
Do bring water to drink.
Do bring a reusable or recycled bag to help carry your purchases.
Do put a cooler with ice in your car.
- This will help the items you buy stay fresh until you get home.
Do go early in the day.
- If you’re there at the start of the market, then you’ll get the best selection and quality.
- Yes, you might get a good deal on any items left near closing time, but you also might miss out on what was available.
Do get to know the vendors.
- Many are your neighbors.
- Become a regular.
- Spend some time talking with the growers. They can let you know what’s in season and what to expect in upcoming weeks.
Do ask about bulk purchases.
- If you’re planning on purchasing a few items to preserve (freeze, can, or pickle) then you might get a deal if you buy large quantities.
- Again, this is the time to talk with the grower and arrange for these large orders ahead of time.
Do keep food safety in mind.
- While you may be tempted to taste a bite of fresh melon or tomato, look around and make sure that the person offering it has used good practices.
- Good practices include washing the produce, wearing clean gloves, offering toothpicks, using a clean knife, and keeping the food items cold if necessary.
- Don’t take risks.
Do be considerate of the farmer and the next customer.
Do keep control of your kids and dogs.
Do come back next week.

Farmers’ Market Don’ts:

Don’t sample anything if the food isn’t offered to you or labeled as a sample.
Don’t expect the farmers to deal with you on price.
Don’t pinch, squeeze, drop, peel (like corn), or stick your fingernails in foods and then leave said foods for someone else.
- Respect the food and your fellow customers.
- By messing with the food, you may be making it unsellable.
Don’t block a vendor if you’re not buying.
- If you’re visiting with a friend, move away from a display so others can get by and shop.
Don’t get carried away (like I do).
- A deal isn’t a deal if the food goes to waste.
- Be sure to only purchase what you’re able to eat while the food still has good quality.
Don’t forget, you can always go back next week.

Cheryle Jones Syracuse, MS, Professor Emeritus at The Ohio State University

Find more farmers’ market educational resources in the Nutrition Education Store. The most popular ones include…

Farmers’ Market Photo Posters

Enjoy Your Farmers’ Market Handout

Real Food Grows Banner

PS Have you visited the free clipart library? Check out the fruit and vegetable clipart, try an infographic, or just browse the full selection!

Goals for 2015

Posted on December 17, 2014 by Stephanie Ronco

New Year’s Eve is only 2 weeks away! Are your clients ready to jump-start their health goals?

To help your clients set achievable goals that they are excited to pursue, consider this advice, excerpted from the Communicating Food for Health member newsletter…

What kind of goals are you setting?

Unrealistic Goals:

Don’t jump the gun and ask too much of yourself. If you do this, you’ll be starting down an unsustainable and unhealthful path. Make sure the unsustainable goals below aren’t on YOUR list…

Exercising every day.
Never go out to eat.
No snacking or desserts.
A strict diet that eliminates macronutrients or whole food groups.
Skipping breakfast or lunch daily.

Choose realistic goals instead! Here are some examples…

Realistic Goals:

Realistic goals can be challenging, but should be achievable. Look for ways to improve your lifestyle, diet, and activities. Not all at once, mind you. Start slowly and keep steady. How? Try one of these…

Losing 1-2 pounds per month.
Exercising for 5-6 days per week.
Try new-to-you healthful foods.
Find satisfying, low-calorie snacks.
Follow MyPlate’s advice and enjoy your food, but eat less of it.

Need a reminder? Here is the 2015 Goal Guide — free! Distribute it however you see fit.

There are more motivation and goal resources in the Nutrition Education Store. Make sure you’re ready for 2015!

Online Wellness and Weight Management Program

Ways to Lose Weight Poster

Healthful Lifestyle: How to Get Started PowerPoint

Fruit and Vegetable Montage Print

Be the One

Posted on December 10, 2014 by cheryle

I’m sure you’ve noticed that healthful options are rather limited at most pot luck meals. These events tend to bring out the fat, sugar, sodium, and calorie-laden foods from everyone’s recipe boxes.

My husband and I were recently invited to such a party and he asked “will there be anything there I can eat?” (If you’ve been following my posts, then you know that my husband had a heart attack a year ago and is trying very hard to maintain a heart-healthy diet and lose some weight).

I was glad he asked. It shows that he’s thinking ahead.

Planning is always one of the suggestions offered to folks who are trying to maintain a special diet at social events. When in doubt, take something that you know you can eat.

With this thought in mind — and the holiday party season approaching quickly — I asked the participants in my heart-healthy cooking class what they would take to a pot luck party. Here are their ideas…

Chocolate angel food cake (no egg yolk and no frosting)
Apple squares (made with fresh apples, using apple sauce to replace any fat)
Quinoa salad with fresh spinach and a lemon dressing
Fresh greens tossed with strawberries, almonds, and homemade vinaigrette
Baked spinach balls
Baked tortilla chips with homemade salsa
Low-salt potato chips*
Swedish meatballs made with ground chicken and low-sodium gravy
Slices of Honeycrisp apples

I added a few suggestions of my own as well:

Veggie sticks and hummus
Dried fruit and nuts
Fresh fruit with a yogurt dip

I think my class members get it. They understand the need to be the ones to bring the healthful stuff. However, this doesn’t mean that they don’t have reservations and concerns. I heard comments like “we’ve done this before and no one ate the healthy foods,” “no one else will eat it,” and “I’ll end up taking it home.”

That’s okay. In fact, it may actually be a bonus. Take it home and you’ll have something for tomorrow. At least you were the one that took something healthful. Yes, I know it’s hard to eat apple slices when there’s a gooey dessert available. But eating a few apple slices means that you’ll be more full and have less room when you slice yourself a bit of that gooey dessert.

Start a trend. Be the one.

By Cheryle Jones Syracuse, MS, Professor Emeritus, The Ohio State University

Want to encourage your clients to be the one? Here are 10 great (and free!) recipes for healthful pot luck options…

And, as always, there’s more right here in the Nutrition Education Store. Here are some great holiday survival materials…

Holiday Secrets: Healthy Holiday Recipes

Holiday Challenge: Strategies to Help People Stay on Track During the Holidays

Poster: Holiday Survival Tips

*I have a little problem with this response, since there is still a lot of fat in this product. At least she was thinking about the sodium!

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