Health Quest 3
NUTRITIONAL INFO PER SERVING
Servings: 4
Calories: 385
Fat: 32.4g
Saturated Fat: 4.6g
Sodium: 23mg
Carbohydrates: 22.8g
Dietary Fiber: 9g
Protein: 8.2g
INGREDIENTS
1 avocado, halved, pitted and chopped
1 cucumber, peeled, seeded and chopped
1 green pepper, chopped
8 Roma tomatoes, seeded and chopped
1 white onion, finely chopped
1 tablespoon fresh mint, finely chopped
1 tablespoon fresh dill
½ cup walnuts, coarsely chopped
¼ cup lemon juice
¼ cup extra virgin olive oil
DIRECTIONS
Combine all vegetables in a large
bowl. Stir in mint, dill and walnuts.
Drizzle with lemon juice and olive oil,
and toss gently.
FARM-FRESH
Need a healthy side for your next cookout? This Mediterranean-inspired salad
makes the best of summer's freshest seasonal ingredients.
Tomato
Salad
A new mobile food market, funded in part by Health Quest, is making the Hudson Valley's
tastiest fruits and vegetables available to Poughkeepsie residents who don't have adequate
access to fresh, healthy food.
e Poughkeepsie Plenty Fresh Market travels throughout the city selling locally and
regionally grown fruits and vegetables, as well as items from the Dutchess Community
Outreach Food Hub, all at affordable prices. e market's primary goal is to eliminate so-
called "food deserts," areas in which fresh food is scarce or prohibitively expensive. Patrons
can pay with cash, Farmers' Market Nutrition Program checks, WIC or SNAP. In addition
to healthy food, visitors can pick up some cooking tips and recipes from Health Quest's
registered dietitians.
FIND THE MOBILE MARKET'S LOCATIONS AND TIMES AND LEARN HOW YOU CAN OFFER
SUPPORT AT DUTCHESSOUTREACH.ORG.
FRESH MEALS, ON WHEELS
TOP TIPS FOR HEALTHIER COOKOUTS
No summer is complete without at least a few meals cooked over
the coals. However, fatty cuts of meat can boost your risk for heart
problems, and charred meats may harbor potentially carcinogenic
compounds called heterocyclic amines (HCAs).
To keep your grilled dinners healthy, follow these tips:
• Marinate meat beforehand, and flip it regularly as you cook.
Both steps help prevent burning and charring.
• Choose lean meats and trim off excess fat before you eat.
• Sprinkle rosemary on raw burgers and steaks. One study found
that the herb cuts down on HCAs that form while beef cooks.
Finally, always pair grilled meats with plenty of fresh fruits and
veggies, which are rich in cancer-preventing antioxidants and heart-
healthy nutrients.
LOOKING FOR A DOCTOR TO HELP YOU BALANCE YOUR DIET? VISIT
HEALTHQUEST.ORG/FINDADOCTOR.
