Issue link: http://viewer.e-digitaledition.com/i/447062
EATING FRESHLY HARVESTED produce is good for your body and your budget, whether you garden at home, buy from a community-supported agriculture program, or shop at your local grocery store. But peak seasons are short. These techniques can help you keep seasonal produce fresher, longer: Canning. Canning veggies allows you to have fresh produce all year. Twenty percent of U.S. households can their own food today, indicating the returning popularity of a once-common practice. Freezing. Filling gallon-sized freezer bags with surplus fruits and veggies extends their availability for months. Peel and chop for future convenience, and don't refreeze once it thaws. Jams and jellies. Keep homemade fruit preserves in the pantry for a delicious spread to add to sandwiches, whole- grain waffles, pancakes, or oatmeal. Why Fresh Food Matters "Eating seasonally is important because the fruits and veggies that are available are at the peak of quality and nutrient density," says Peggy Marchini, RDN, registered dietitian and certified diabetes educator. "Nutritionists often promote a varied diet. Eating seasonal foods will naturally give you a wide range of foods from which to choose." FOOD FOR ALL WITH SOME PLANNING, YOU CAN REAP THE BENEFITS OF FRESH FRUITS AND VEGETABLES EVEN OUT OF SEASON. KISHPROGRAMS.ORG Eating for a Healthy Heart Join Monique Slad, clinical registered dietitian, as she discusses how food affects your heart. Learn about types of fats, reading nutrition labels, and portion control. Heart healthy food demonstration and samples. Free//Registration Required KISH HOSPITAL ROBERTS CONFERENCE CENTER - 815.748.8962 Feb. 12, 5:30 - 6:30 pm Seasons To find recipes from our registered dietitians, visit kishhealth.org/health-wellness/dietitians-dish. Safely prepare canned foods or preserves at home by following the guidelines at foodsafety.gov. Quick, Easy, and Healthy Keep these staples on hand to mix with vegetables and lean proteins for healthy meals in a jiffy. • Extra virgin olive oil, great for sautéing, contains nourishing monosaturated fats. • Brown rice, a whole grain unlike white rice, includes bran and germ for added nutrients. • Whole-wheat noodles, available in a variety of shapes, add fiber to your favorite pasta dishes or casseroles. • Dried beans are healthier, more economical, and contain less sodium than canned beans. Buy them by the bag and prepare them yourself. 4