• 03Nov

    Today’s post was contributed by Alissa Palladino, RD, LD.

    fall eats fruits header

    Don’t fret the disappearance of Georgia peaches– there are still plenty of delicious fruits to enjoy this fall!

    Pears: High in fiber and vitamin C, many varieties of pears are in season in the fall. For traditional pears, keep them in a paper bag at room temp to ripen, then store in the fridge. Consume when slightly soft for best flavor. For Asian pears, select a fragrant fruit without blemishes or brown spots, and note they are ready to eat when purchased and will not soften like other pears. Store for 1 week at room temp or up to 3 months in the fridge. Pears are delicious sliced with cheese, chopped into salads, baked into desserts, or enjoyed raw.

    Apples: An apple a day may indeed help keep the doctor away! High in fiber, apples contain a phytochemical called quercetin, which has been linked to a range of potential health benefits, including anti-inflammatory and anti-oxidant properties. As fruits go, apples are pretty convenient– they can be kept at room temp or in the fridge, can last for weeks after purchase, and travel well, making them a great on-the-go snack! Pair apple slices with your favorite nut butter or cheese for a perfect afternoon snack; sprinkle with cinnamon, oats, and honey and bake for a healthy dessert reminiscent of apple pie; chop and add to oatmeal, salad or stuffing for a boost of flavor and nutrition. Or just bite into one whole!

    Pomegranates: These gems take a bit of work to extract, but it’s worth it! High in fiber, vitamins C and K, potassium, folate and copper, pomegranate seeds pack a nutritional punch. They are also a rich source of flavonoids, which help protect your heart, boost your memory and prevent diseases such as cancer. For less mess, try cutting the fruit in quarters and placing it in a large bowl of water to remove the seeds. Choose plump, round, heavy fruit and store in a cool, dry area for up to 1 month, or 2 months in the fridge. Juicy and crunchy at the same time, pomegranate seeds are a delicious addition to Greek yogurt or as salad topping. (See below for recipe.)

    Cranberries: A good source of vitamin C and fiber, cranberries are available dried all year long, but can be found – and enjoyed – fresh in the fall! Choose firm cranberries and keep in the fridge for up to 2 months, or freeze for later use. Skip the canned version and make fresh cranberry sauce and enjoy with roast turkey for a Thanksgiving inspired sandwich all season long! (See recipe below.) Add fresh cranberries to your favorite baked apple recipe for a burst of tart flavor and color. Dried cranberries are super versatile – great for making your own trail mix, adding to salads, and in grain salads.

    pomegranatePomegranate Protein Parfait
    Ingredients:
    • ½ cup Pomegranate seeds
    • 1 cup low fat Greek yogurt (plain or vanilla)
    • 2 tbs. dark chocolate chips
    Directions:
    • Extract seeds from pomegranate
    • Layer half the yogurt, half the pomegranate seeds and half the chocolate chips in a tall, clear glass.
    • Repeat layers. Enjoy!

    cranberry sauceHealthy Homemade Cranberry Sauce*
    Ingredients:
    • 3 cups fresh cranberries
    • 1 cup water
    • 1 cinnamon stick (or 1 tsp ground cinnamon)
    • 1 tsp orange zest
    • ½ cup honey, maple syrup or your choice of sweetener
    Directions:
    • Combine cranberries, water, cinnamon, and orange zest in a pot.
    • Add sweetener
    • Cook over medium-high heat until most of the liquid is gone (about 30-45 minutes), stirring more frequently towards the end.
    • Allow to cool and enjoy!

    *Recipe from the gracious pantry

  • 28Oct

    Today’s post was contributed by Alissa Palladino, RD, LD.

    fall veggies header

    It has been unseasonably warm the last week or so, but it looks like the weather finally decided to take a turn for the Fall-ish yesterday. If this cooler weather and the shorter and shorter days have you craving hearty, savory dishes then you’re in luck – the dark orange and green veggies in season now are perfect for creating warm and satisfying meals all season long. (Recipes at the end!)

    Butternut Squash: Just one of several squash varieties in season in the fall, butternut squash is high in fiber, potassium, magnesium, and vitamins A and C. With its bright orange color, butternut squash helps protect your eyes and can sub for pumpkin in recipes. For best quality, look for squash that’s heavy for its size and store it in a cool dark place for up to a month. Try it steamed and drizzled with olive oil, cubed and roasted, or mashed like potatoes. Make it sweet by seasoning with cinnamon, nuts and raisins.

    Sweet potatoes: Higher in vitamins A and C than their white counterparts, sweet potatoes can be enjoyed in a variety of ways. Like other orange vegetables, sweet potatoes promote eye health and are high in fiber, potassium, and vitamins A and C. Choose firm, small to medium sized potatoes without blemishes or soft spots, store them in cool dark place and use within 3-5 weeks. Enjoy them baked, mashed, cubed and roasted, or –my personal favorite- cut them into wedges and make sweet potato fries! (See recipe below)

    punkinsPumpkin: The benefits and uses of pumpkin go far beyond their best-known role as jack-o-lanterns at Halloween. Like other orange vegetables, they are a good source of vitamin C and an excellent source of vitamin A. Select pumpkins that are firm and heavy for their size, and store in a cool dry place for up to two months. Try toasting the seeds with a little olive oil and salt for a savory snack– make them sweet by adding cinnamon and brown sugar, or spicy with a bit of cayenne paper. Enjoy the “meat” of the pumpkin by roasting or sautéing it diced, along with diced squash and/or sweet potato. For healthier baked goods, try subbing canned or pureed pumpkin for some of the fat in your favorite brownie or muffin recipe. Pureed pumpkin is also great in soups and parfaits.

    swiss chardSwiss Chard: A dark leafy green that often has colorful stems, Swiss Chard is high in magnesium and vitamins A and C. Choose chard with fresh green leaves and store unwashed in the crisper for 2 to 3 days. Delicious sautéed with olive oil and garlic, it’s also a great way to pack some extra nutrition into smoothies. Try adding it to soups and stews, layering it in lasagnas, subbing it for spinach in omelets and quiches, or steaming the stalks and eating them like asparagus.

    Brussels Sprouts: These cruciferous vegetables get a bad rep, but Brussels sprouts can actually be delicious when prepared right, not to mention low in calories and packed full of nutrients, such as fiber, vitamin C and folate. When shopping, look for firm, bright green sprout heads, and keep them refrigerated in a plastic bag for up to a week. My favorite way to enjoy Brussels sprouts is to cut them in halves, toss in olive oil and roast until they are brown and crispy, bringing out their natural sweetness (see recipe below). Parmesan cheese and balsamic vinegar complement their flavor nicely. You can also steam them, boil them, add them to stir-fries, or try them shaved in a cold salad.

    sweet potato friesSweet Potato “Fries”
    1. Pre-heat oven to 450° F
    2. Peel sweet potatoes (if desired) and slice into wedges or strips.
    3. Coat with olive oil and spread on sheet pan.
    4. Sprinkle with salt, pepper and any other herbs or spices you enjoy. Try cinnamon and nutmeg for a sweet dish, or paprika and chili powder for a spicy kick. (Or rosemary, garlic powder, Cajun seasoning… the possibilities are endless!)
    5. Roast until potatoes start to brown and are slightly crispy, about 20-30 minutes, turning half-way through.
    6. Remove from heat and enjoy!

    roasted brusselsOven-Roasted Brussels Sprouts
    1. Pre-heat oven to 400° F
    2. Rinse and pat dry Brussels sprout heads. Trim ends and chop into halves.
    3. Toss in olive oil (or use spritzer) and spread on rimmed sheet pan.
    4. Roast sprouts until they turn golden brown and crispy (about 25-30 minutes), tossing half-way through.
    5. Remove from heat and sprinkle with salt and pepper.
    This recipe is delicious on its own, but there are many variations to explore to add flavor, texture and color! Try sprinkling Parmesan cheese, drizzling balsamic vinegar reduction, adding herbs and spices, such rosemary, or mixing in nuts and dried fruits (pecans and cranberries work great.)

  • 21Oct

    Today’s post was contributed by Alissa Palladino, RD, LD.

    healthy snacks to fuel your fitness

    By finding time for fitness this fall, you’re well on your way to improving your health. But don’t forget the other half of the equation: healthy eating! Good nutrition is vital to overall health – Good Measure Meals has your breakfast, lunch, and dinner balanced and portioned for you, and choosing the right snacks will also help fuel your active lifestyle. If you haven’t yet added a Good Measure Meals 200-calorie or 400-calorie snack plan to your meals yet, our snacks are an easy way to keep on track between meals while you’re on-the-go.

    Registered dietitian Alissa Palladino also has some tips for how to best stay healthy while you Fall into Fitness this season.

    For moderate exercise lasting less than an hour, there is no need to refuel while on-the-go. But for hikes, bike rides or other activities lasting longer than two hours, it is smart to pack a snack.

    trail mixSome portable and healthy options snack ideas include:

    Trail mix – the quintessential hiker’s snack! DIY and make your own tasty mix by combining your favorite types of unsalted nuts, seeds, dried fruit and whole grain cereal. This combination will provide a good dose of healthy fat, carbohydrates for energy, and protein to keep you satisfied. (Any of these ingredients on its own works as a snack, too!)
    Energy or granola bars – there are tons of options out there- your best bets will be minimally processed versions (i.e. not too many ingredients and ingredients you recognize). Look for bars that are low in saturated fat and added sugars and high in protein and fiber.
    veggies and hummusFruit – apples, oranges, grapes and bananas (especially if not too ripe) travel well, providing natural sugars for energy, water to keep you hydrated and important nutrients lost in sweat, like potassium.
    Raw veggies - baby carrots, sugar snap peas, and celery sticks are some easy and portable options. Pair with peanut butter or hummus for protein and healthy fat- you can even find these in single-serve containers for added convenience.

    Note that during vigorous aerobic exercise, like running, you’ll want to stick to simple carbohydrates for energy, and avoid high fat, high fiber, and high protein foods, which can cause GI distress. For exercise lasting more than an hour, try dried fruit like raisins, or pretzels (the salt may be helpful if you’re sweating heavily), or sports gels/chews containing a mixture of easily digestible simple sugars. Then, replenish with a balanced meal containing both carbohydrates and protein within an hour of exercise.

    No matter the type or intensity of physical activity, remember to stay hydrated! While you’ll likely sweat less in the cooler weather, it is still important to drink water before and after exercise. Bring along a water bottle if you’ll be out for over an hour. For vigorous bouts of exercise, consider a sports drink that provides electrolytes (sodium and potassium) to replenish sweat losses as well as carbohydrates for sustained energy.

  • 21Aug

    Today’s guest article is contributed by Open Hand Atlanta/Good Measure Meals intern, Claudia Utesch. Claudia is a senior in the Didactic program at Georgia State University. She currently holds the position as student gardener in the Nutrition Student Network at State and works as a supervisor at the Georgia State Recreation Center.

    Often when people think of farmer’s markets, they think of springtime. Fresh produce and new growth after dormant winters, and all.

    But, weather pending, high season for farmer’s markets is actually during July/August, when produce is catapulting from the ground in epic proportions after weeks of careful planning, growing, and harvesting. Maybe you haven’t been to a farmer’s market yet in 2014, maybe you haven’t been since the spring, or maybe there are ones you haven’t tried out yet. Either way, the time is now to hit the markets – especially if you only use Good Measure Meals for 1 or 2 meals per day!

    However, while farmer’s markets are new and exciting places to shop for ingredients, they can also be a little daunting. There is a variety of produce available to shoppers, but where to start and what to buy can leave a shopper discouraged. Follow these steps to make your late summer trip to the farmer’s market a success.

    Know what is in Season
    Before heading to the farmer’s market, understand which fruits and vegetables are in season. Since most the produce is local, the season will strongly impact what you see as you search for ingredients. Here is a link that shows which months will bring specific fruits and vegetables.

    farmersmarketunionFind a Location near You
    Don’t know where to find a farmer’s market? It can be challenging to find one you enjoy that is close by. Luckily, the Atlanta area has many options, and there are a couple websites that can direct you to the closest one. Try out a couple different locations to get a feel of what you like in a farmer’s market. Here is a link of some markets in your area.

    Plan Ahead
    Go with recipes in mind. Since farmer’s markets are not laid out like grocery stores, it can be difficult to know exactly what you need. Try to find recipes that include a lot of produce and make sure to stock up. There are a variety of fruits and vegetables so try and get all you or your family needs for the week. If you are in need of ideas, try tomato basil skewers as healthy snacks for your next summer BBQ.
    **Tip: At farm stand farmers markets with farmers present, ask the farmer how best to store the produce you purchase for maximum/prolonged freshness. Not everything needs to go in the refrigerator, and many things should be stored specifically in plastic or paper. Your farmer should have good tips so that your food doesn’t spoil before you get to it.**

    Try Something Different
    Have you ever gone to the store and noticed a fruit or vegetable that you are not familiar with? Unknown produce often looks way more complicated than it actually is, and it can seem daunting as a waste of precious time in the kitchen compared to tried and true recipes. But trying a new vegetable or fruit could ultimately open up your list of recipes and mealtime variety, not to mention your taste buds. Start by picking up one different fruit or vegetable, and incorporate it into your salad, sandwich, stir-fry, veggie roast, etc. You never know until you try it! Here are some examples of exotic produce worth testing in your home kitchen: tomatillo, star fruit, young coconuts, Dragon Fruit, Kumquat, or even a Pummelo.

    farmers market 1Ask the Farmer
    If you are unsure about what an item is or how to cook it, do not be afraid to ask the seller. Farmer’s markets can have a lot of local farmers who are happy to show people how to use their products in the tastiest ways possible. Asking for new recipes or ways to cook produce can be an exciting activity for you and the family!

  • 17Jul

    Today’s post in the series “What Are Your Tips for Staying Hydrated?” was contributed by Jess Parsons-White, GMM Senior VP.

    The summer heat is sweltering and without proper hydration you might find yourself feeling lethargic, cramping, or even dizzy. For some, it is an easy solution of drinking more water, but for those on the move or who may not enjoy guzzling a gallon of cool refreshing water, staying hydrated in the heat can be a challenge.

    Luckily, our Open Hand Wellness Committee has put together a quick fact sheet for staying hydrated on go, as well as a few suggestions for how to “rethink your drink” by adding flavorful infusions to your water bottle.

    Tip one: Invest in a good water bottle! Look for a BPA-free container that is easy to fill and to drink out of while driving or exercising. The easier it is to use the more you’ll drink!

    Tip two: Before hitting the road fill your water bottle up with cold water, and when it’s empty, make it a priority to find a water fountain or rest stop where you can safely replenish. Our own Good Measure Meals drivers struggled getting their daily dose of H2O; but recognizing the need, our Wellness Committee partnered with Kaiser to distribute new water bottles to all the drivers. Now there is a line at the filtered water dispenser every morning!

    Joe HydrationDonny Hydration

    Tip three: Don’t be afraid to add unique flavor combinations to your pitcher or glass. Fresh Herbs and fruits can be combined to add an exciting twist to your drink! Just throw a handful of each into a pitcher and them strain out after an hour.
    • Looking for a calming classic? Try Cucumber Mint.
    • For a zesty combo, try Pineapple Parsley.
    • Maybe you’re into a sweeter treat? Strawberry Basil is a personal favorite.
    • Not convinced yet? Start with a few slices of Lemons, Limes, and Oranges for a classic citrus zing!

    **Now check out a quick demonstration for how to infuse water by our Spring Dietetic Intern, Frances Ennis! And for even MORE info, check out Jess’ previous post about the benefits of good hydration.**

  • 09Jul

    Today’s post was contributed by guest blogger Frances Ennis, GMM Spring Dietetic Intern

    It’s not uncommon to start a weight loss plan and feel like you’re doing everything right, and yet the weight doesn’t seem to come off. What gives? Perhaps your answer could lie in one of the following 5 questions. If you’re guilty of one or more of these, we might have found the culprit.

    GMM Greek Yogurt Breakfast Parfait with Apricot Compote

    GMM Greek Yogurt Breakfast Parfait with Apricot Compote

    1. Are you skipping breakfast?
    While skipping breakfast sounds like a great way to “save calories” for a meal later in the day, it actually can cause you to feel those mid-morning hunger aches which lead to mindless snacking on high calorie junk foods. If you don’t have time to make breakfast yourself, let GMM take care of you with our tasty and balanced breakfast menu options!

    2. Are you drinking your calories?
    So you’re eating a balanced diet and watching the calories you eat, but what about your drinks? If you drink a glass of orange juice at breakfast, a flavored coffee drink for your morning energy boost, a glass of lemonade at lunch, and a glass of wine with dinner you’ve consumed up to 700 calories in beverages alone! Try to sub out those drinks for water with lemon or unsweetened tea. It will make achieving your weight loss goal much easier.

    3. Are you eating too much of the right foods?
    Even though consuming a balanced diet with all of the food groups is the best way to keep your body fueled during weight loss, calorie intake is what drives that scale number down. It’s important to monitor your portion sizes even when you are eating the healthy foods. Try eating your meal on a salad plate instead of an entrée plate, and wait 15 minutes before going back for second helpings. If you’re unsure of what appropriate portion sizes are, GMM can take the guesswork out of the equation and provide you with the right amount of food you need to achieve your goals.

    4. Do you think about exercise a lot?
    It’s easy to see a new exercise routine as license to eat a few extra calories, but that quickly defeats the goal of weight loss. And studies have shown that merely thinking about exercise can cause you to be hungrier and eat more! Avoid the temptation and restrict your pre- or post-gym snack to 150 calories or less.

    sleep5. Are you getting enough sleep?
    Inadequate sleep can send your body into a fat and carb-craving survival mode. Additionally, if you’re awake more hours of the day, it’s easy to make time for another meal or snack which adds to your calorie tally for the day. Most adults need 7-8 of sleep hours each day. If you still find yourself groggy after 8 hours, you might need up to 9. It’s also much easier to muster the energy for exercise after you’ve had a good night’s sleep.

    Remember, the best and safest way to lose weight is all about balance. Balance your nutrients. Balance your calorie intake and exercise. Stay hydrated and get plenty of sleep. If you’re still unsure of what to do, reach out to our registered dietitians for a consult at customerservice@goodmeasuremeals.com!

  • 03Jul

    Today’s post in the series “What are your Favorite Summer Fruits and Veggies?” was contributed by Philip Niekro, GMM Customer Service Manager.

    Philip_picAs much as I love to cook, I don’t seem to cook much during the summer. Maybe it’s because it’s so hot outside or maybe it’s because I’m a little more tired than usual during my training season for the July 4 Peachtree Road Race (anyone else running tomorrow??). Who knows!

    This summer I’ve been working on losing a few pounds and am being successful on the Good Measure Meals plan. And since I’m on the 5-day a week plan, I do have to make some smart choices on the weekends. Fortunately, for me, this is the time I get to indulge with my favorite summer fruits and vegetables: Strawberries and cucumbers!

    Strawberries are chock full of Vitamin C and, calorie-wise, you get a big bang for your buck. Here is a favorite recipe from my mom. I love making this recipe and have altered it a bit to make it a little more healthy.

    strawberriesStrawberry Spinach Salad

    Ingredients
    1 pint strawberries, sliced
    1 bunch fresh spinach, torn
    ½ red onion, thickly sliced

    Instructions
    Toss in bowl with dressing just before serving

    Dressing:
    3 T sugar
    3 T light mayonnaise
    2 T fat-free milk
    1 T white vinegar
    1 T poppy seeds

     

    As for cucumber recipes, this one is really easy!

    Peel and slice one fresh cucumber.

    cucumberUsing an infusion pitcher, add sliced cucumber and one small bunch of washed basil in the center compartment and add filtered water. If you do not have an infusion pitcher, just put the cucumber and basil into a regular pitcher and then make sure to hold back the cucumber and basil when pouring your glass of water (unless you’d like cucumber and basil in your cup – if so, pour away!).

    Place in fridge for at least 2 hours, then enjoy!!

    I like to make this cucumber/basil infused water because it’s so fresh tasting. During these hot summer months, a different approach to hydration is sometimes all it takes to make drinking more water a little more exciting.

    I hope you give these recipes a try, and that you get creative with them, too. If you put your own spin on them, let us know in the comments section, below. Do you have a favorite infused water combination? Share your great ideas!

    Whatever you do, make sure to enjoy the wonderful produce and herbs that this season has to offer – and most of all, have a great Summer!!

  • 26Jun

    Today’s post in the series “What are your Favorite Summer Fruits and Veggies?” was contributed by David Rogers.

    Summer-eating season is one of my favorite times of the year! Living in suburban Atlanta, I have a wealth of fresh local produce (including my own and my neighbors’ gardens) to choose from.

    This season’s recipes and fare are lighter and easier to prepare, and are on the menu as much as possible at my house.

    Since my family stays pretty active outdoors during the longer daylight hours, there are a few go-to items that I keep handy in my own kitchen for quick preparation: tomatoes, fresh basil and mozzarella, cilantro, garlic and nuts are the types of ingredients we like to eat on a regular basis. These can be prepared in simple, hearty meals with little-to-no prep time.

    farm fresh veggiesOne of my all-time favorites is a Beefsteak or Big Boy tomato. Slice up one of these and pair it with light mayo, Greek yogurt, or just enjoy it as a plain tomato sandwich, and you’ll have a wonderful picnic meal or after-swim snack! Make the tomato into a fresh summer salad by pairing it with fresh basil, spinach or mixed greens, parmesan cheese, and your favorite nut like almonds, walnuts, or pecans. Nuts like thsese are packed with nutritional value and help balance out the meal. I like to dress a salad like this with a homemade balsamic vinaigrette, a light dressing that brings out the fresh, natural flavors of the salad.

    I also like to serve easy tapas like these Pesto-Stuffed Peppers. They are a perfect complement to a salad or to something fresh from the grill like veggies, chicken, beef or fish.

    I hope you enjoy your summer eating, and remember to keep it simple and fresh!

    Fresh Pesto
    Ingredients
    • 2 cups fresh cilantro
    • 2 small garlic cloves
    • 3/4 cup toasted walnuts
    • Small pinch of sea salt
    • 1/2 cup Parmesan cheese
    • 1 cup olive oil
    • 1/3 cup fresh orange juice

    Instructions
    Put all of the above ingredients in a blender or a food processor and puree.

    Pesto-stuffed Peppers

    Pesto-stuffed Peppers

    Pesto-Stuffed Peppers
    Ingredients
    • Pesto (see recipe above)
    • 30 red, yellow, orange Sweet Mini Peppers
    • 18 ounces cream cheese or goat cheese

    Instructions
    Preheat oven to 350. Leaving stem on the peppers, slice peppers and remove the seeds. Fill each pepper with cheese. Arrange peppers on a baking sheet, drizzle with a touch of olive oil and bake for about 8-10 minutes until peppers are tender and a touch crispy. Remove from oven and arrange on a platter & spoon pesto on top of each pepper. Save left over pesto — it’s great on grilled chicken or warm veggies!
    Balsamic Dressing
    Ingredients
    • 1/4 cup olive oil
    • 1/4 cup balsamic vinegar
    • Italian spice blend to taste

    Instructions
    Mix ingredients in cruet. Shake and enjoy!

  • 19Jun

    Today’s blog post in the series, “What are your favorite summer fruits and veggies?” was contributed by Harmony Blackwell, Good Measure Meals Customer Service Representative.

    harmonyHailing from Pittsburgh, Penn., I have a love for all the different seasons of the year. However, summer might just be my favorite.

    I don’t know about you, but I find that when it gets really hot, I don’t think about cooked food as often, especially in the morning. Personally, I love juicing fruits and veggies into tasty drinks, and also making smoothies and fruit salads. I love the light and fresh tastes of fruit during the hot months, and I even have a few recipes I’d like to share that I’ve developed over the years that are particularly yummy. Hope you enjoy them (and enjoy the process of making them) as much as I do!

    Tropical Apple-Ginger-Beet-Cilantro Fruit Juice/Smoothie Recipe:
    The colors and the aromatic scents of certain fruits and vegetables are what inspire me in the kitchen.

    For instance, one of my juice recipes calls for a carrot, a piece of ginger, a Fuji apple, a bunch of cilantro and a small beet. First of all, I love ginger, the spicier the better – can’t you just taste it now? The scent of the apple juices and ginger combined are divine, and when I add the fragrant cilantro at the end, I feel like I’m in a tropical land! (Side note – It’s kind-of like how I feel when I’m eating the Good Measure Meals Cilantro Lime Shrimp – oh my goodness, so good! But let’s re-focus…)

    Anyway, the end result is a wonderful (very colorful) combination of nutritious fruits and vegetables high in vitamins, minerals, dietary fiber and a rich supply of antioxidants.

    Apple, Ginger, Beet, Cilantro juice! Spicy, sweet, flavorful and delicious.

    Apple, Ginger, Beet, Cilantro juice! Spicy, sweet, flavorful and delicious.

    By the way, here’s a little beet trivia for you: Beets are an ancient, pre-historic food that grew naturally along the coastlines of North Africa, Asia, and Europe. Originally, since the beet itself is a root, people ate only beet greens. It’s been reported that by the 19th century the natural sweetness of beets came to be appreciated and beets began to be used as a source of sugar.

    Avocado Fruit Salad Recipe:
    Fruit salads are just the best to eat while chilling out by the pool on a sunny afternoon, am I right??

    My sister, Vision, recently turned me on to her Avocado Fruit Salad (yes, you read that right), and it is AWESOME! When I first heard about it, I skeptically thought, “Avocado — hmmm, I would never think that would work in a fruit salad.” But it turns out that avocado actually works beautifully alongside the other fruits!

    Salad Ingredients

    The original recipe calls for: Avocado, Fuji apples, raisins, and fresh-squeezed orange juice (or a little lime juice to help keep the fruit fresh/bright); however you can add any fruits you like. When I made the recipe, I decided to venture out and add blueberries to the recipe, which I really enjoyed. Cherries, sliced plums, or chopped up peaches would be tasty in this salad, too. And I recently read that some antioxidants are often better absorbed when paired with a healthy fat, which avocados have in abundance!

    Cutting Board N Fruit_edit

    Avocado Fruit Salad

    Avocado Fruit Salad

    So here’s to some tasty poolside snacking this season!

    What sorts of fresh foods or snacks do you pack to help beat the heat during the summertime in Hotlanta?

  • 12Jun

    Today’s blog post in the series, “What are your favorite summer fruits and veggies?” was contributed by Callie O’Steen, Good Measure Meals Community Registered Dietitian

    callieosteenWhen I think of summer, my mouth waters – Literally!

    So many in-season, fresh fruits and vegetables! And we’re lucky here in the South because we produce some pretty tasty produce. Let’s get to know some of our Georgia-grown (and some of my personal favorites) a little better, shall we?

    What is the state fruit of Georgia?

    So this is the easiest question on earth. And if you got it wrong… I’m just going to assume you moved here from the moon.

    peaches on treesThe answer, for our moon-peeps: Peaches! Not only do they provide fiber for digestive regulation, they’re also full of great vitamins and minerals. That rich, orange color in peaches contains Beta-carotene, a derivative of Vitamin A, which protect cells from harm. Peaches are also a good source of Potassium, which can counteract the effects of Sodium!

    Peaches are in season between June and August so they may also cost less in these months because of the higher supply. Plus they’re outrageously, naturally, and addictively sweet! Such a fun summer treat!

    Ready for another question? This one’s a little harder…

    We learned that Peaches are the state fruit of Georgia but what is the state vegetable?
    (Hint: it, too, is sweet…)

    vidalia onionIf you guessed Vidalia onions, you are right! They are only grown in a very specific region of South Georgia and are known for their sweetness. They are grown in low-sulfur soil, so this means no tears when you cut into them! And similar to our peaches, Vidalia onions contain potassium as well.

    So what happens when you combine these Georgia produce stars? “Simply Southern Salad!”

    Georgia Peach and Vidalia Onion Salad with White Balsamic Vinaigrette
    Recipe sourced from Chef Klaskala:
    Ingredients
    • 4 fresh peaches, preferably free stone
    • ¼ cup Vidalia onions, thinly sliced
    • 1 teaspoon fresh mint, roughly torn
    • 1½ tablespoons grapeseed oil
    • 2 teaspoons white balsamic vinegar
    • Kosher salt and freshly ground black pepper, to taste
    • 1 cup mixed field greens

    Instructions:
    Cut the peaches in half, remove stone, and cut into thick wedges. In a medium bowl, combine the peaches, onions and mint. Add grapeseed oil and white balsamic vinegar. Season with salt and
    pepper and gently toss.
    To serve:
    Divide peach, onion and mint salad evenly between 8 serving plates. Toss field greens in bowl with the dressing that remains and clings to the bowl. Scatter field greens on plates and serve.