Author Archives: Cathy Bowers

Tips to sneak in veggies for those picky eaters.

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1. Match up the colors: • Orange – carrots, winter squash; add pureed orange veggies to cheesy dishes like cheese dip, macaroni and cheese or casseroles. • Red – tomatoes, beets; add red pureed veggies to chili, pasta, meatloaf, stews and casseroles • Yellow/white – cauliflower; add pureed cauliflower to mashed potatoes, cream soups • […]

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Make the most of fresh peaches!

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Peach Compote Serves: 4 | Serving Size: 3/4 cup Ingredients: 5 ripe peaches, cut into wedges 1/4 teaspoon cinnamon 1/2 cup apple juice 1 tablespoon sugar Directions: Place ingredients in a medium saucepan and bring to a boil. Reduce to a simmer and cook for 5 or 10 minutes, until peaches become very soft. Cool […]

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Added Sugars and Your Health!

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We’re all familiar with the Dietary Guidelines for Americans’ advice to reduce the amount of added sugars in our eating patterns. Keeping them to less than 10% of our daily calories has been a topic of much discussion here on the blog, and today I want to talk about why that recommendation exists. What is […]

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The “NEW” Nutrition Label!

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The latest version of this food label will include new daily values for dietary fiber, sodium, and vitamin D. This update will bring those numbers to the new standards set forward by the IOM and the Dietary Guidelines for Americans. The new label will also feature actual grams of vitamin D and potassium, in addition […]

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Stir-Fry On The Grill!!

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  Stir Fry on the Grill Serves: 4 | Serving Size: 1.5 cups Total Time: 18 min | Prep: 10 min | Cook: 8 min Ingredients: 2 small heads of bok choy, rinsed and cut in half 3 large carrots, peeled and sliced thin 2 cloves of garlic, chopped 1 spring onion, sliced thin 1 […]

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Try this easy “Vegetable Pizza” recipe for dinner tonight!

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What fruits and vegetables are in season during the month of June? Beets, Blackberries, carrots, cucumbers, eggplant, green beans, lettuce, May peas,  onions, peaches, peppers, potatoes, radishes, strawberries, sugar snap peas, summer squash, Swiss chard, turnips,  and zucchini Download local food guide – here Technicolor Vegetable Pizzas Preparation time: 20 minutes 3 cups frozen mixed […]

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A great salad for lunch – Cherry and Asparagus Salad!

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Cherry and Asparagus Salad Serves 4 Ingredients 6 c. spring mix lettuce 16 asparagus spears, tough ends removed 1 c. fresh sweet cherries, pitted and sliced in half 1/2 c. whole walnuts 1/2 c. feta cheese, crumbled Cooking spray 1/2 c. sour cream 1/4 c. light brown sugar 1 T. fresh lemon juice 1 T. […]

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Top 10 Ways to Cook Fruits and Vegetables!

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Top 10 Healthy Ways To Cook Fruits & Vegetables Cook It Up the Healthy Way Bake … Sweet potato fries by cutting up into slices and seasoning with olive oil, cayenne pepper and a dash of salt. Peaches for a sweet snack. Slice in half, drizzle on some honey and sprinkle with ginger and pecans. Winter […]

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Fruit and Vegetable Storage 101

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Fruit & Vegetable Storage 101 Great tasting fruits and vegetables begin with proper storage at home. Just remember the FIFO rule: First In, First Out. Use whatever is oldest first and continually rotate your stock to ensure freshness and reduce waste. The FIFO rule applies to all types of foods—fresh, frozen, canned and dried. Fresh […]

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June – Fruit and Vegetable Month!

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Top 10 Reasons To Eat MORE Fruits & Vegetables Why eat MORE fruits and veggies? Color & Texture. Fruits and veggies add color, texture … and appeal …  to your plate. Convenience. Fruits and veggies are nutritious in any form – fresh, frozen, canned, dried and 100% juice, so they’re ready when you are! Fiber. Fruits […]

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