Shake Open Plate and Eat Your Salad in a Jar

Mar 7, 2022 | Fresh Foods, healthy eating, suggestions

Shake Open Plate and Eat Your Salad in a Jar

Salad jars are cute, practical, and nice to look at, so let’s create some together. Stack your ingredients from the wettest to the driest so that your salad will be fresh and crisp. You should be able to keep it fresh for up to 5 days after making and refrigerating. Simply shake, open, plate, and eat this lunch remix. Acknowledgment goes to Amanda Meixner, author and blogger for the images and recipes used in this article. The recipes for the salad jars pictured below are found on her website https://meowmeix.com/author/meixneram/
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1. Greek salad jar: balsamic, chickpeas, bell peppers, onion, olives, chicken, feta + kale⁠⁠

Tex Mex salad jar: balsamic, tomatoes, bell pepper, onion, corn, ground turkey + mixed greens⁠⁠
3. BLT Remix salad jar: 1-2 tbsp @primalkitchenfoodspaleo ranch, tomatoes, cucumbers, 2 eggs, 2 pieces nitrate-free bacon, mixed greens⁠⁠
4. Veggie goddess: 1 tbsp balsamic, tomatoes, cucumbers, quinoa, beans, onion + mixed greens ⁠⁠

Which one will you make? Share your creations or your salad jar recipes here. I look forward to using produce from the farm to create these yummy delights. Photo edited from Amanda Meixner’s image courtesy of the @MeowMeix Instagram post.

We celebrate this man of wonder, George Washington Carver

Feb 21, 2022 | Food Programs, Fresh Foods, Gardening, healthy eating

We celebrate this man of wonder, George Washington Carver

Gregory’s Outreach Services would like to salute George Washington Carver, a chemist who revolutionized farming as we know it today. He taught farmers and sharecroppers how to grow their own food and fight for a more equitable agricultural system. He inspired future generations of organizations like Gregory’s Fresh Market to occupy positions within the national food justice movement for more than a century. He also gave new insights and uses for simple things crops produced like peanuts, sweet potatoes, and soybeans. He came up with 300 uses for the peanut alone, no wonder he was nicknamed the “Crop Doctor”.

He was born the year before slavery ended in 1864. He pursued an education after leaving home at eleven and would eventually earn a master’s degree in agricultural science from Iowa State University. He would go on to teach and continue research at Tuskegee University for decades. He is an International Treasure, and he is Black History.

George Washington Carver taught farmers how to diversify their crops while improving their soil through plant rotation which ultimately helped southern farmers improve their finances and diets.

We celebrate this man of wonder who continues to inspire me in my own farming endeavors in providing fruits and vegetables for more than 15,000 seniors and veterans through Gregory’s Fresh Market and programs like “Veggie for Veterans.” When we are not delivering produce, we can be found harvesting vegetables at our local farm, which supplements our produce for seniors. Thank you, George Washington Carver.

10 Facts About George Washington Carver (mebondbooks.com).

Your Guide to Eating Seasonally

Dec 7, 2021 | Fresh Foods, healthy eating

Your Guide to Eating Seasonally

Have you ever noticed that you crave certain foods during different seasons? For example, in the summertime, people tend to reach for fresh fruits such as melons and berries. In the winter, hearty potatoes and dark leafy greens are kitchen staples. Our bodies naturally crave certain foods when they’re ripe and at their peak season. It’s not just because they taste good either, but because they offer nutrients our bodies need during different times of the year. Eating seasonally is a great way to enjoy fresh fruits and vegetables without breaking the bank. Foods that are in season are naturally going to be less expensive since there’s a surplus of produce. It’s best to buy from local farmers to get the best deals and support local communities. Eating seasonally can also help reduce our carbon footprint by reducing carbon emissions. It’s much easier on our planet to buy produce that was yielded in your state and transported by truck vs. across the world on an airplane. Sometimes we can’t help but buy out of season produce, but making a conscious effort can make a world of difference.

Now you’re probably wondering, how do I find out what produce is in season near me? There’s a great resource which I’ll link here that allows users to see what’s in season throughout the year in their geographical location. I’ve also attached a brief list of produce below that’s available during each season in North America. Try incorporating in-season produce into your diet and I’m sure you’ll feel and taste the difference.

Sources: Goolsby, J. (2019, October 15). 4 Reasons to Eat By the Seasons + What Is In Season Right Now. Retrieved from https://www.mindbodygreen.com/0-4807/10-Reasons-To-Eat-Whats-In-Season.html

Why Eat Seasonally? Retrieved from https://www.seasonalfoodguide.org/why-eat-seasonally

Health Benefits of Fruits and Vegetables

May 24, 2021 | Fresh Foods, healthy eating, Independent Living

Health Benefits of Fruits and Vegetables

We’ve all heard the saying, “an apple a day keeps the doctor away,” and for good reason. A diet rich in fruits and vegetables can have multiple benefits such as lower blood pressure, reduced risk of heart disease and stroke, and encourage healthy blood sugar levels. In our modern world, it’s become increasingly popular to pick up a cheeseburger and fries instead of making a nutrient rich lunch or dinner. Grocery stores are filled with processed foods, and we tend to forget that our bodies often crave nutrients naturally found in fruits and vegetables. Fruits and vegetables are packed full of vitamins A and C, magnesium, zinc, and potassium, which are all nutrients our bodies need for optimal health. Some of the most nutritious produce to consume include avocados, berries, sweet potatoes, and leafy greens such as kale or spinach.

Fruits and vegetables are also jam packed with fiber, which helps keep our bodies full and promotes a healthy gut. Fiber rich foods you should incorporate into your diet include pears, apples, raspberries, broccoli, cauliflower, and peas. Trying to lose weight? Most fruits and vegetables are very low in fat and calories, making produce a great way to get your vitamins in without sacrificing calories. Additionally, fruits and vegetables contain phytochemicals, a substance that helps protect your body against certain diseases such as diabetes, heart disease, and cancer. Cruciferous vegetables in

Sources: Gunnars, K. (2019, June 13). 50 Foods That Are Super Healthy. Healthline. https://www.healthline.com/nutrition/50-super-healthy-foods. Harvard School of Public Health. (2021, March 3). Vegetables and Fruits. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/.

Popeck, L. (2020, July 13). Top 10 Reasons to Eat More Fruits and Vegetables. Orlando Health – One of Central Florida’s Most Comprehensive Healthcare Networks. https://www.orlandohealth.com/content-hub/top-10-reasons-to-eat-more-fruits-and-vegetables.

Benefits of Gardening

Mar 9, 2021 | Fresh Foods, Gardening

Benefits of Gardening

Gardening is a great activity for people of all ages, and with the COVID-19 pandemic many people have taken up gardening as a quarantine hobby. In addition to providing fresh fruits and vegetables for your dinner table, gardening has numerous physical and mental health benefits. Firstly, outdoor activities such as gardening are one of the best ways to increase your body’s vitamin D levels. When you spend time outside in the sun, your skin uses the sunlight to make vitamin D, which is particularly important for strengthening your bones and immune system. Those with low vitamin D levels are typically at higher risk for several health conditions such as heart disease, diabetes, and multiple sclerosis.

Due to the cognitive functions required for gardening, keeping your hands busy in the dirt has been linked to helping those with dementia. According to a study done by the University of New South Wales, gardening can lower the risk of dementia by nearly 36 percent. Gardening can also make a positive impact on your overall mood. For many people, gardening is almost therapeutic, as those who garden feel less stressed and anxious due to lower cortisol levels. Gardening is also a great way to meet new people in your community. The American Community Gardening Association (ACGA) hosts community gardens where like-minded individuals can come together and collaborate. If interested, visit this link to find your closest community garden. Gardening is a widely available activity that encourages a healthy lifestyle, so why not start today?

Sources

Hutchins, Robert. “8 Surprising Health Benefits of Gardening.” UNC Health Talk, 18 May 2020, healthtalk.unchealthcare.org/health-benefits-of-gardening/.

Stanborough, Rebecca Joy. “10 Benefits of Gardening, Plus Helpful Tips & Recommendations.” Healthline, Healthline Media, 17 June 2020, www.healthline.com/health/healthful-benefits-of-gardening.

Hayes, Kim. “5 Health Benefits of Gardening and Planting.” AARP, 14 June 2017, www.aarp.org/health/healthy-living/info-2017/health-benefits-of-gardening-fd/.

How to Grow a Garden for Beginners

Feb 8, 2021 | Fresh Foods, Gardening

How to Grow a Garden for Beginners

Image by WhiteLightProductionsInc via Getty Images.

Interested in growing your own food from home? It’s a lot easier than you’d think and cost-effective too. According to a study performed by the National Gardening Association (NGA), a small garden can save you up to $600 annually on produce. Before you get started, there are a few things you’ll have to consider. How much space do you have for a garden? What maintenance is required for the produce you’re interested in growing? What products do you need to sustain your garden? These are all questions I’m going to tackle in this article.

Seeds

First and foremost, you have to choose what kind of produce you want to harvest. Some of the easiest and highest yielding vegetables for beginners are tomatoes, cucumbers, bell peppers, peas, and squash. If you’re interested in fruits, your best bet would be berries such as raspberries, blackberries, and strawberries.

2. Size How much space you have for a garden determines what produce you can plant. If you have a small garden space, you’ll want to avoid large crops such as pumpkins, and stick to smaller produce such as tomatoes, peppers, and cucumbers.

3. Location Next, you have to decide where you’re going to place your garden. You need to take note of which part of your garden gets the most and least amount of sun. Depending on the needs of your produce, that’ll determine where you plant your seeds.

4. Tools Invest in some basic gardening tools such as a garden hoe, dirt rake, and garden shovel. Try to avoid plastic tools and opt for real metal tools if your budget allows. Also, don’t forget to grab some fertilizer and garden soil that are best suited for your crops.

5. Plant Now that you know where you’re going to plant your garden and have the right tools, it’s time to get your hands dirty. Most seeds come with planting instructions, just make sure you give your seeds plenty of room to grow.

6. Maintenance While planting is the easy part, taking care of your produce afterwards requires patience and perseverance. You should check on your plants at least once a day to make sure they’re getting enough water and sunlight. You’ll also need to check for pests and weeds that could hurt your crops. Depending on the produce, it could take weeks or months to yield results, but the satisfaction of harvesting your own crops is worth the labor.

Sources Beaulieu, David. “9 Things to Know About Starting a Garden From Scratch.” The Spruce, 7 Dec. 2020, www.thespruce.com/how-to-start-a-garden-from-scratch-2132778. Hansen, Jolene. “The Easiest Fruits and Vegetables to Grow for Beginners.” GardenTech.com, Garden Tech, 5 June 2020, www.gardentech.com/blog/gardening-and-healthy-living/8-easy-to-grow-fruits-and-veggies. Huffstetler, Erin. “Best Plants to Grow in a Small Vegetable Garden.” The Spruce, 6 Nov. 2020, www.thespruce.com/high-yield-vegetable-plants-for-small-garden-spaces-1388683. National Gardening Association – Research Division. GardenResearch.com, www.gardenresearch.com/index.php?q=show&id=3126.

Neverman, Laurie. “How to Start a Garden – 10 Steps to Gardening for Beginners.” Common Sense Home, 21 Feb. 2020, commonsensehome.com/start-a-garden/.