Pasta Salad with Herb Vinaigrette

pastasaaladwithherbPasta Salad with Herb Vinaigrette

Salad:

6oz whole wheat pasta, cooked and drained

1 cup chopped fresh broccoli

¾ cup chopped tomato

½ cup shredded carrot

6 hard boiled eggs, cut in wedges

Dressing:

¼ cup white wine vinegar

2 tablespoons olive oil

2 tablespoons water

1 teaspoon dried basil leaves

1 teaspoon dried oregano leaves

¾ teaspoon garlic salt

Benefits:

  • Olive Oil is a good fat that helps in the absorption of Vitamins A and E
  • Broccoli contains Vitamins C, E, A, K, B6 and Folic acid
  • Tomatoes contain Vitamin C and Vitamin A
  • Carrots contain Vitamin A, and fiber
  • Eggs have protein and are a good source of vitamin B12 and riboflavin
  • By keeping the vegetables raw you will get the most of these vitamins.

Ensalada de Pasta con Vinagre de Hierbas

Ensalada:

6 onzas pasta de trigo

1 taza broccoli picado

¾ taza tomate picado

½ taza zanahorias picados

6 huevos duros, cortados en cunas

Aderezo:

¼ taza de vinagre

2 cucharadas de aceite de olivo

2 cucharadas de agua

1 cucharilla de hojas secas de albahaca

1 cucharilla de hojas secas de oregano

¾ cucharilla sal de ajo

Beneficios:

  • Aceite de olivo es una grasa Buena para la a absorcion de vitaminsas A y E
  • Brocoli contiene las vitaminas C, E, A, K, B6 y acido folico
  • Tomates contiene las vitaminas C y A
  • Huevos tienen proteina y son un buen fuenta de vitamin B12 y riboflavin
  • Porque las verduras son crudos puede recibir mas beneficios!

March Agency Spotlight- Jacob’s Heart

jacobs hearttoppic    Imagine yourself standing in the middle of the hospital and the doctor says “Your child has cancer”- it’s a devastating scenario, but sadly happens to many families. Cancer creates an instant impact in a family, it is a shocking discovery to know that your child has cancer. The road to recovery and coping with cancer can be hard, luckily there are places like “Jacob’s Heart” that can help. It provides family-centered care that addresses the emotional, practical and financial struggles for families of children and teens during treatment. Jacob’s Heart has one mission: to provide support to parents and families of children with cancer in Monterey, Santa Cruz, San Benito and South Santa Clara counties.

As you enter Jacob’s Heart and pass the front desk you’ll notice hundreds of pictures of children they support. It’s a heart-warming entrance that highlights how much Jacob’s Heart cares for families. Throughout the colorful rooms are hardworking volunteers that provide incredible service to helping the families. There are rooms filled with blankets quilted for the families. They have a room brimmed with toys for the young kids. In the heart of this establishment, there is an arts and crafts area; here volunteers create cards and gifts for each of the cancer families. The whole establishment shows how passionate they are in providing all they can for parents and families who have children with cancer.

Jacob’s Heart provides an immense amount of services that are dedicated to helping the families. They provide bilingual counseling, grief support, financial assistance, transportation, and much more. Jacob’s heart even has a pantry run by Janet Krupa who’s worked for Jacob’s Heart for 3 years. Janet serves 65 to 85 families bi-weekly, providing organic produce and a variety of different products. Second Harvest is proud in providing Jacob’s Heart with the food they need for all the families they serve.

jacobsheartbottom

Vitamins and Minerals

vitamins

March Nutrition Post

Part 1- Vitamins and Minerals

 

When you think of vitamins and minerals I hope you don’t think about elderly medication and the stuff you scrape out of a rock. Everyone’s body needs vitamins and minerals, but it’s not something our body produces- we have to get them from the food we eat.

  • If your diet includes a wide variety of foods like: whole grain products, fresh fruit and Vegetables, dairy products, nuts and seeds, eggs and/or meat then you’re probably getting all the vitamins and minerals your body needs. You might not realize, but maybe you get most of these throughout your day. Chances are- probably not all (unless your 100% focused on nutrition and health).

Vitamins and minerals are composed from different things, but both are essential for the body’s structure and function.

  1. Vitamins are naturally found in fruits and vegetables and sometimes even in animals.
  2. Minerals are found in soil and water. We can even find them in plants (extracts minerals from soil) and animals (who ate the mineral-soiled plant).

What do vitamins and minerals do? They boost your immune system! They support normal growth and development and help cells and organs do their job! That’s important work!

Our first lesson will talk mainly about Vitamins.

Vitamins differ from one another, one might dissolve in water or another one fat. In order for our body to use vitamins, either water or fat needs to be available. Luckily for me I got plenty of fat available *badum-chi*.

Now check these out, these are the vitamins that need fat for absorption: A, D, E, and K

These, on the other hand, are water required: Vitamins C and B (B12, thiamin, folic acids. . etc.)

I know what you’re probably asking by now-WHERE CAN I GET SUCH MIRACULOUS VITAMINS!? Check this out:

Vitamin A Carrots, pumpkins, broccoli, dairy, products, liver, eggs Helps growth and health of bones, teeth, skin hair. Maintains eye health and fights infection
Vitamin D Fortified milk, Dark leafy greens, mush-rooms, fish, the sun! Helps build strong bone and teeth
Vitamin E Olive oil, whole grains, dark leafy greens, nuts/seeds, avocados, squash, blueberries Helps the body use energy and repairs dam-age to skin and tissues. Good for hair and skin
Vitamin K Dark green leafy vegetables, cabbage, fish, liver, broccoli, Brussel sprouts Helps in blood clotting
Vitamin C Citrus fruits, broccoli, cabbage, strawberries Helps support the immune system, helps fight infection and heal cuts/abrasions, helps form blood
Vitamin B1

(Thiamin)

Whole grains, pork, poultry, fish, dried beans Helps body use sugars, digestion, promotes good appetite, keeps nerves healthy
Vitamin B2

(Riboflavin)

Dairy and grains, eggs, meat, fish, dark leafy greens Helps the body use proteins and energy. Helps eyes, and maintain smooth skin
Niacin Whole grains, dairy products, meat, fish, poultry, peanuts Helps maintain healthy nerves and digestion
Folic Acid Dark leafy greens, grains, meat, eggs Maintains health of red blood cells.

Notice all the colorful foods associated with the vitamin. When your plate is this colorful, you know you’re doing a good job getting vitamins.

Can food loose its nutrients?

  • Yes, it can!

Minerals and especially vitamins can be lost in our food if they are exposed to a large amount of either heat, air, or water. Each nutrient reacts differently, but the best way to conserve our nutrients is to avoid overcooking our fruits and vegetables (yes, you can cook fruits and vegetables. You don’t have to eat them raw all the time), and properly storing them in a cool and dry place. This chart should help you out:

Nutrient Heat Air Water
Vitamin A X
Vitamin E X X
Vitamin C X X X
Thiamin X X
Riboflavin X
Folate X X
Vitamin B12 X X

  • Conclusion

This is Part 1, next month we’ll talk more about minerals. For now, no matter your age group-I’d recommend a colorful plate full of different kinds of vitamins (whether nutrition prescribed or doctor prescribed).

Eat health- Be Healthy- Be Happy!