Avocado, Potato, and Grilled Chicken Salad

Avocado, Potato, and Grilled Chicken Saladavacadopotatogrilledchicken

Preparation Time: 45min

Makes: 4 servings

Ingredients:

  • 3 medium potatoes
  • 1 fresh ripe, avocado
  • 1 teaspoon lemon juice
  • 4 onions (chopped)
  • ½ medium red bell pepper (chopped)
  • 8 oz frozen pre-cooked grilled chicken strips (about 8 strips, thawed, cut into bite-size pieces)
  • 1 tablespoon olive oil

Directions:

  1. In a medium sauce pan, boil potatoes about 20 minutes, until just tender; run under cold water to cool, and cut into chunks.
  2. Peel avocado and cut into chunks, coat with lemon juice.
  3. Whisk olive oil, vinegar, yogurt, and pepper in a small bowl.
  4. Place all ingredients in a large bowl. Gently toss.

Nutrition Information:

Total calories: 300

Sodium: 280mg

Dietary Fiber: 6g

Saturated Fat: 2g

Carbohydrates: 34g

Total fat: 11g

Protein: 19g

Notes: Serving suggestions serve with an 8oz glass of non-fat milk, 1 slice of whole grain bread, and apple slices.

Aguacate, papa y ensalada de pollo a la plancha

Tiempo de preparacion: 45 minutos

Hace: 4 porciones

Ingredientes:

  • 3 patatas medianas
  • 1 aguacate fresco
  • 1 cucharadita de jugo de limon
  • 4 cebollas (picadas)
  • ½ medio pimiento rojo (cortado)
  • 8 oz congelado precocido pollo a la parrilla las tiras (8 tiras, descongelado, cortado en tro-zos pequenos)
  • 1 cucharadas de aceite de olive
  • 1 cucharadas de vinagre de sidra
  • ½ taza de limon yogurt sin grasa
  • 1 cucharadita de pimienta negra molida.

Indicaciones:

  1. En una cacerola mediana, hervir patatas unos 20 minutos, hasta que apenas tiernas; bajo agua fria para enfriar y cortar en trozos.
  2. Pelar el aguacate y cortar en trozos, capa con jugo de limon
  3. Barir el aceite de olive, vinagre, yogur y pimienta en un tazon pequeno.
  4. Coloque todos los ingredients en un tazon grande. Mezclar delicadamente.

Informacion nutricional:

Total de calorias: 300

Sodio: 280mg

Fibra dietetica: 6g

Grasa saturada: 2g

Hidratos de carbon: 34g

Grasa Total: 11g

Proteina: 19g

Notas: Sugerencias de porcion por server con un 8 oz vaso de leche descremada, 1 rebanada de pan integral y rodajas de manzana.

Casa de la Cultura

Casa de la Cultura Spotlight

Health care clinic, education hub, counseling provider, and food pantry, Casa de la Cultura is a multifaceted gem in the small community of Pajaro. The backbone of Casa de la Cultura is Sistersisterrosadolores Rosa Dolores.

In 1966 Sister Dolores felt called by the Religious Order of the Daughters of Charity of St. Vincent de Paul and “educates for life” as a Sister of Notre Dame de Namur. In a small room behind the Assumption Church in Pajaro, Sister Dolores organized a place  where the women of the community met 2-3 times a week to learn how to sew and to talk about the issues of the day. In time, the small organization started to distribute food to the community. After the 1995 Pajaro River flood, Sister Rosa saw an opportunity and moved into her current building at 225 Salinas Road in Pajaro.

Today, this organization serves as a free health clinic on Tuesday nights, focusing on Diabetes Care and offering Acupuncture, Healing Touch, Aromatherapy, and Pastoral Counseling. It collaborates with Monterey County Public health agencies as well as Salud Para La Gente Health Center, operating year-round. Sister Dolores also provides presentations about diabetes to farmworkers. She says, “Prevention and education are the most important things.”

It’s also a place where the community can come together to get food and to take advantage of a variety of empowering classes like Spanish literacy, drivers’ license test prep, music, art, etc. If the members of the community need help, Sister Dolores always lends a hand. Casa de la Cultura Center became a Second Harvest partner agency in 1992.

Olympia Garcia, Sister Dolores’s right hand, comes to Second Harvest each week and jumps straight into her duties and picks out food to distribute at Casa. Sister Dolores is very grateful, thankful, and appreciative of Olympia’s dedication and hard work throughout the years as a faithful volunteer.

Casa de la Cultura Center is a heart that beats for the community, strong and constant. It’s a hospital for the sick, a pantry for the hungry, and a haven for the community. With all these different instruments, Sister Dolores conducts an orchestra of peace in the community where all can arrive and be healed by time, care, music, and compassion.

Meal Planning

In this nutrition post we are going to talk about meal planning. Meal planning doesn’t have to be hard or a hassle. Knowing how you can be more efficient may help you a lot more in the long run. Here’s how to do it…mealplanning1

I’m going to let you in on a meal planning secret- If you want to be a pro meal planner then you must 1st learn to master the 3 P’s which stand for Planning, Purchasing, and Preparing.

Plan: To plan a meal we should learn what everyone likes, and organize our shopping lists. Include vegetables, fruits, whole grain, protein. Add in some of those food groups you’ve been hearing all about. Be creative and be healthy.

Purchase: A good habit to start getting into (if you don’t do it already) is to check the weekly sales ads at the grocery store. If you don’t, then you’ll likely spend a lot more money when you could buy sales prices and save a lot more. Be the pro shopper at the grocery store- Use the ads, use the coupons, and save your money.

  • A helpful hint is to shop on a full stomach. If you’re hungry at a grocery store, then you’ll likely buy some unhealthy snacks. IMPORTANT- STICK TO YOUR SHOPPING LIST (don’t stray away, because once you do- you’ll end up buying un-healthy things and spending more money).

Prepare: Do your prep work in advanced. Chop your vegetables and set them in a container in the fridge until you’re ready to cook with them. Remember to cook perishables 1st so they aren’t spoiled by the time you intended to cook them.

Don’t be afraid to use leftovers in your meal! If you have any leftover grilled chicken, then chop it up and make a grilled chicken salad. Or you might have a banana that has seen better days- use it for banana bread instead of throwing it away.

Involve your family when making a meal. Teach your kids how to cook- the more they learn to cook, the less they’ll depend on microwaveable meals. Make your plate colorful and nutritious, full of vegetables and fruits, grains and protein. Enjoy some milk or water along with your meal. Meal planning doesn’t have to be a hassle, it can be the time where family and creativity come together.mealplanning2

Raspberry Lime Fizz

Raspberry Lime Fizz

Makes 5 servings, 1 cup servingraspberrylimefizz

Prep time: 20 minutes

Ingredients:

  • 1 cup cranberry-raspberry juice
  • 4 cups seltzer water
  • 1 large lime

Materials:

  • Cutting Board, Measuring Cups, mixing spoon, sharp knife

Preparation:

  1. In a large pitcher, mix cranberry-raspberry juice with seltzer water
  2. Rinse lime and cut in half. Squeeze juice from each half into the pitcher, discarding seeds.
  3. Mix well before serving

Nutrition Information:

Calories: 80

Total fat: 0g

Sodium: 20mg

Carbohydrates: 19mg

Cholesterol: 0mg

Protein: 0g

Dietary Fiber: 0g

Sugars: 19mg

Fizz de frambuesa y limon

Rinde 5 porciones, 1 taza por porcion

Tiempo de preparacion: 20 minutos

Ingredientes:

  • 4 tazas de jugo de arandano y frambuesa
  • 1 taza de agua seltzer
  • 1 limon grande

Materiales:

  • Table para cortar, tazas de medicion, cuchillo afilado, cuchara de mezcla

Preparacion:

  1. En una jarra grande, mezcle el jugo de arandano y frambuesa con agua de seltzer.
  2. Enjuague limon y corte por la mitad. Exprimir el hugo de cada mitad dentro de la jarra, desechando las semillas.
  3. Mezclar bien antes de server.

Information nutricional por porcion:

Calorias: 80

Sodio: 20mg

Total de grasa: 0g

Carbohidratos: 19mg

Colesterol: 0mg

Proteina: 0g

Fibra: 0g

Azucar: 19mg

Sugar Savvy

June Nutrition Post- Be Sugar Savvysugarsavvy

In this lesson we’re going to talk about something I’m sure all of us know plenty of- Sugar. Actually, I’m sure we all know it’s delicious, but there’s more to sugar than its irresistible taste. Understanding the types of sugar and what may occur if consumed too much can be important.

Let’s start things off by getting to know the 2 types: Natural and Added Sugar.

  • Natural sugars are found in fruits and vegetables: Natural sugars are glucose, fructose, and sucrose.
  • Added sugars are in processed/packaged foods and beverages. Products with added sugar: Candy, cereal, jams, yogurt, cookies, soft/energy drinks, donuts (I know- all the good stuff)

Know what you’re up against, here are the different names for added sugar:

Names for added sugars*
anhydrous dextrose brown sugar confectioner’s powdered sugar
corn syrup corn syrup solids dextrose
fructose high-fructose corn syrup (HFCS) honey
invert sugar lactose malt syrup
maltose maple syrup molasses
nectars (e.g., peach or pear nectar) pancake syrup raw sugar
sucrose sugar white granulated sugar
*You may also see other names such as cane juice, evaporated corn sweetener, crystal dextrose, glucose, liquid fructose, sugar cane juice, and fruit nectar.

But don’t stop reading because you feel guilty- The goal to consuming anything sugary is to get something with as little added sugar as possible.

Did you know? An average American eats about 175lbs of food in a year, a half-pound of sugar a day!

We just have to be mindful in what we consume, because if we consume too much sugar (there is such a thing), then health problems may occur. These health problems could be: diabetes or obesity. Too much sugar may cause tooth decay as well (You could imagine Halloween being a busy time for a dentist).

There are things with less sugar that still taste great. Instead of buying soda, try adding fruit to your water, thus creating “fruit flavored water”.

Things to try in your water: Infused Water Recipes: 12 fl.oz serving size

  1. Strawberries have just 4 grams of sugar ( 4 whole strawberries, sliced for every 12 fl.oz of water)
  2. Grapes have more than 13 grams of sugar ( 8 whole grapes, sliced for every 12 fl.oz of water)
  3. Papayas, watermelon and grapefruit are relatively low in sugar. ( 2 cups of watermelon, or 2 cups of papaya, or 2 cups of grape fruit for every 12 fl.oz of water)
  4. Mangoes, cherries and bananas have much more per serving. (1 cup of sliced mango, 8 sliced cherries, or 1 sliced banana for every 12 fl.oz of water)

Once you’ve made one, it’ll be hard not to keep drinking them. They taste great and it even looks cool to have fruit in your water (It’s fancy, and your friends are going to think your hot stuff).

Here’s some tips in avoiding added sugars:

  1. Learn to detect sugars in food
  2. Know the different names of sugars (know your ingredients)
  3. Look for products labeled “no added sugar” or “unsweetened”, then you’ll know it’s a better product to have.
  4. Use natural sweeteners
  5. Identify habits that are linked to sugar intakes (an example: I have a friend that consumed A LOT of soda. Too much sugar caused him to be too un-focused and make quick/irrational decisions at times. He knew he drank too much soda and noticed these habits. He decided to stop drinking soda, switched to water or healthier beverages, and it made a big difference).

Just remember to be particular in what you buy, because you’ll be the one consuming it. Your body is going to react to good or bad things, so don’t buy products that aren’t good for your health. Check your sugar content. Too much added sugar will cause health problems. So next time you’re at the grocery store, check on the sugar contents of that drink/snack. If there’s a healthier alternative, give that a try instead! Your body will thank you for it!! Eat Healthy, Be Healthy, Be Happy!

Watsonville Wetland Watch

watsonvillewetlandwtchlogoAgency Spotlight- Watsonville Wetland Watch

We are going to briefly learn about a program that educates students on the Watsonville Wetlands.

Did you know?

  1. There are over 220 species of birds in Watsonville Wetlands
  2. It’s one of the largest remaining freshwater wetlands in the central coast of California.

Unfortunately, the wetlands of California are having a bit of trouble; 90% of the wetlands in California have been destroyed or degraded. The city of Watsonville and Watsonville Wetland Watch are working to preserve 800 acres of Watsonville’s wetland. And guess what? Watsonville Wetland Watch is a partnering Agency with Second Harvest Food Bank.

We at Second Harvest get to work with Darren Gertler, the Environmental Education Specialist, who’s been working at Watsonville Wetland Watch Since August of 2014. Darren helps teach students at Pajaro Valley High school about the wetland’s wildlife and environment. Asking Darren why the Watsonville Wetland Watch is important to the community, he says: “Our program is important to our community because it is helping to foster a young generation of local teenagers that will grow up with an appreciation and respect for our environment. The more people in Watsonville that appreciate its natural beauty the more of the wetlands will be preserved and restored for many years to come.”

Darren also understands the important of nutrition towards his students. He provides healthy fruits, vegetables, and snack products to his students. Why is healthy food important to him? Asking Darren, he replies: “Nutritious food is important to me because mostdarrenwatsonvillewetlandwatch of my teenagers do not understand the true benefits of eating healthy food. Most of our students aren’t able to provide their own nutritious food. The free and reduced school lunches that most of our students depend on leave some room for improvement in our student’s daily diets.”

Learning how we can help our environment will help ensure a healthy ecosystem. Watsonville Wetlands is the part of Watsonville where we can go and enjoy nature and wildlife. Keeping it maintained will allow us to appreciate its beauty for years to come. Darren and his team do a great job in not just educating their students, but also providing their students with healthy and nutritious food. Second Harvest Food Bank is proud to have Darren Gertler with Watsonville Wetland Watch as a partnering agency.

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