The Benefits of Quinoa

• Cultivated over 5,000 years ago in the Andes, quinoa (pronounced KEEN-wah) has been called the “mother grain” and the “gold of the Incas”. Technically, it's not a grain but a seed, although it is used all the same ways as other whole grains.

• Today it is very popular due to its pleasant nutty taste and superfood qualities. It is not only a complete source of protein, but also high in magnesium, iron, copper, folate, zinc, vitamin B, and fiber.

• Quinoa is not only one of the healthiest pantry stables, but also incredibly easy to cook. Since quinoa has a natural coating, called “saponin”, that can make the grain taste soapy or bitter, it’s easy to get rid of this coating by just rinsing the quinoa for one minute under running water in a strainer.

• Cooking quinoa is easy and like any other grain or rice. Just add one cup of quinoa to two cups of water with a pinch of sea salt and bring to a boil, then simmer for fifteen minutes until fluffy. You can substitute a vegetable broth to add flavor. The cooked quinoa can be stored in the refrigerator for 3-4 days and used for breakfast, lunch, or as a side with dinner.

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Warm Quinoa Cereal with Nuts (serves 3)

INGREDIENTS:

• 1 cup quinoa

• 2 cups water

• 1 cup milk, or milk alternatives such as almond, coconut or rice milk

• ¾ Tbsp maple syrup

• ¼ tsp ground cinnamon

• ¼ cup slivered almonds or toasted walnuts

• Sea salt to taste

• Optional: fresh berries, butter

INSTRUCTIONS:

1. Rinse the quinoa with cold water in a fine mesh strainer and drain.

2. Put the water and milk in a pot and bring to a boil. Stir in the quinoa, turn down the heat to medium, cover the pot and simmer gently for 15 minutes (stirring occasionally and adding more milk, if needed). The cereal is done when the quinoa is soft and has the consistency of oatmeal.

3. Remove from heat and stir in the maple syrup, cinnamon, and vanilla.

4. Transfer to bowls and serve warm or cold with toasted nuts; add fresh berries or stir in a teaspoon of butter, if desired.

Refined Grains vs. Whole Grains

When it comes to bread, the key is to eat whole grains, not refined. Here is why and how to make the right choices. Refined grains have gone through a milling process that removes the bran and the germ from the grain, the most nutritious parts of the grain. This process strips the grain of B and E vitamins, iron, fiber and selenium and leaves you with a rapidly digested refined grain that is processed by the body similarly to table sugar, spiking your blood sugar and insulin and causing a subsequent blood sugar crash that leaves you not only hungrier, but also craving sugar.

Refined grains include: White bread, Pasta, white flour, crackers, white rice, sweets and baked goods, most cereals.

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Whole Grains

Whole grains contain all three parts of the grain: the bran, germ and endosperm, retaining all fiber, vitamins and minerals. Whole grains may help ease constipation, help regulate blood sugar and insulin and help you to absorb more vitamins and minerals from your food as the fiber is slowly digested.

Examples of whole grains include: Whole wheat, oats, corn, quinoa, spelt, rye, brown or wild rice, bulgar, barley, buckwheat

SPROUTED GRAIN BREAD is the most nutritious bread to buy. It is made from whole grains that have begin to spout or germinate, making the grains’ nutrients more valuable and easier to digest and absorb.

You can find sprouted grain bread in your grocer’s bread aisle or freezer section.

Common brands of sprouted grain bread:

• “Food for Life” Ezekiel 4:9

• “Dave’s Killer Bread” Sprouted Whole Grains bread

• “Silver Hills” Sprouted Power

• “Alvaro St. Bakery” Sprouted

• *Also look for other sprouted grain products

• Sprouted brown rice - Thrive Market (www.thrivemarket.com)

• Sprouted Quinoa - “TruRoots” (available at most grocery stores)

Click here to download and print in English!

Click here to download and print in Spanish!

What is the difference between organic and conventional produce?

Organic produce is grown without the use of synthetic pesticides or fertilizers. In addition, no genetically modified organism or GMOS are allowed. We know that organic produce can be really expensive. A great shopping tip we use here at the farm is to buy the items from the EWG (environmental working groups) Clean 15 from the conventional section of the grocery store and only spend money on organic produce when it is on the EWG's Dirty Dozen list.

Washing fruits and vegetables does not remove all pesticide residues, however it is important to wash all fruits and vegetables that come into your home, especially now while we are all coping with the challenges presented by the spread of COVID 19.

While there are studies linking excessive pesticide exposure to health issues, it is still better to eat conventional fruits and vegetables rather than no fruits and vegetables at all.

---

THE CLEAN FIFTEEN

These conventionally grown produce items have the lowest amount of pesticide residues after being washed.

Avocados
Sweet corn
Pineapple
Onions
Papaya
Sweet Peas (Frozen)
Eggplant
Asparagus
Cauliflower
Cantaloupes
Broccoli
Mushrooms
Cabbage
Honeydew
Melon Kiwi

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THE DIRTY DOZEN

The produce on this list has the highest level of pesticides after being washed.

Strawberries
Spinach
Kale
Nectarines
Apples
Grapes
Peaches
Cherries
Pears
Tomatoes
Celery
Potatoes

When you spend the extra money to buy fresh produce and maybe even organic produce you want to make sure nothing goes to waste. That means the ends of vegetables like carrots and the peels of vegetables like sweet potatoes. You can even add in onion, shallot and garlic skins! The day you are making the vegetable broth have a look in the fridge for any veggies that are looking sad and wilted, for example any leftover kale, celery or herbs. Or  save your veggies in a ziploc bag in your freezer until you have enough to make a stock. A basic stock recipe...

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INGREDIENTS:

• 1 carrot chopped

• 1 piece of celery chopped

• 1/2 an onion

• 3-5 cups of veggie scraps. Try mushrooms, mushroom stems, broccoli and cauliflower stems, herb stems. Avoid veggies like cabbage and brussel sprouts.

• One inch of fresh ginger peeled and sliced

• Bay leaf

• A handful of parsley or cilantro

• 14 cups of clean water

INSTRUCTIONS:

1. Place all your veggies along with the water in a large pot and bring to a boil. Reduce heat and simmer for about 1 hour.

2. Strain through a mesh sieve and let cool. You can either store in a jar and put it in the fridge for a week or pour into ziploc bags or ice trays to free for longer term storage.

3. Use your stock for soup, braising meat or vegetables, cooking rice or grains, or add a splash to your next sauce.

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One of the most frequently asked questions we get here at Fresh Rx is how to get protein when shifting to a more plant based diet. We always suggest adding some of the items below to your salad:

• 4 ounces of tofu will give your body 10 grams of protein! Be sure to watch out when buying tofu though. The majority of soy grown is genetically modified, and since organic products can not contain GMO it is best to buy soy products that are certified organic.

  The good news is organic tofu is not much more expensive!

• One avocado provides 4 grams of protein! Avocados are a part of the clean 15 from the EWG, so you don’t have to buy organic!

• By adding ½ a cup of chickpeas or black beans to your salad, it will provide your body with 7 grams of protein! 

• 1/3 cup of shredded cheese will provide your body with 6 grams of protein!

  Reminder: Dairy is important to buy organic because when you buy organic dairy you are reducing your exposure to antibiotics and growth hormones. The cow feed fed to organic cows has been grown without the use of harmful pesticides, fertilizers or fungicides. The bad news is that dairy products are more expensive to buy organic. Our shopping tip is to buy in bulk when you find good sales because butter, cheese, and yogurt can be frozen!

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No matter what you are chopping – fruit, vegetables, meats or seafood – there are a few basics that can make your prep time safer and more efficient…

• Stay sharp - A dull knife is far more dangerous than a sharp one because you have a tendency to press harder and use more force. Learn to use a steel, which can straighten the blade and aid chopping, for a few seconds before every big meal prep session.

• Keep your fingers down and stay connected – Either plant your fingertips on the cutting board or curl them under completely – either way, the widest part of the knife should be against your knuckles. Having the knife work up and down against your fingers takes your fingertips out of the equation.

• Point down – A good method for home cooks is to keep the point on the cutting board, so it’s more like a rocking motion than a full chop.

• Use What’s Comfortable – You only need a few varieties of knives: a small paring knife for peeling, a larger knife for chopping and a serrated bread knife for bread. The main consideration is that the knife should feel comfortable in your hand.

• Clear the clutter – Once you are done chopping one fruit or vegetable on your cutting board, clear it by placing the cut pieces in a bowl or on a plate. 

Check out these great resources for how to cut and chop fruits and vegetables:

• How to Cut Complicated Fruit and Vegetables

• Complete Guide to Basic Knife Cuts

• A Guide to Basic Knife Skills

• Peeling, Cutting, & Dicing: 20 Tips & Techniques for Fruit and Vegetable Prep

It is very important to consult your physician if you plan to incorporate more legumes into your diet.

Legumes are a class of plants that include beans, lentils and peas. Beans, lentils and peas are an inexpensive, healthy source of potassium, and protein. Legumes can count as either a protein or a vegetable. If you have already eaten the suggested amount of daily protein, you may count the beans, lentils or peas towards your vegetable intake. If you have not eaten enough protein yet, you may count the beans, lentils or peas toward your protein intake. On average, legumes contain 20% to 25% protein by weight.  

The protein and high fiber in legumes help you feel full, so you eat less, while also helping with digestion. Serve beans for breakfast, lunch, dinner, or snacks, either incorporated into a meal or the main dish. You can even use them as an ingredient in desserts for a lower fat, higher fiber and protein option. 

One simple meat swap is subbing lentils into recipes like tacos and meat sauces. Lentils are an inexpensive plant-based protein source that gives dishes a similar consistency to ground beef. Dried lentils have an extremely long shelf life and are loaded with vitamins, minerals, and fiber.

Buying, Storing and Preparing Beans

Prioritizing legumes over meats can also save you money because they tend to cost less than meat. Most beans can be found canned or frozen. Choose low or no sodium options. Rinse and drain canned beans to remove up to 40% of the sodium. Did you know you can save the liquid from canned beans to make other recipes - check it out here.

You can purchase dried beans from most stores, as well. Choosing dried beans to prepare at home takes more time and effort but saves money. Store dry beans in an airtight container in a cool dry place.

Simple way to prepare and cook dried beans:

1. Sort through beans for dirt, cracked beans or stones. Transfer the beans to a bowl and wash with water until the water runs clear. 

2. The best way to prepare dried beans is to soak them for 8 to 10 hours, either overnight or before you head out for the day. Cover the beans with at least 2 to 3 inches of cold water. You can keep them on the countertop or in the refrigerator to soak.

3. Next day, drain and rinse the beans thoroughly.

   • If you do not have the opportunity to soak the beans ahead of time, you can make up for it - cover the beans with 2 to 3 inches of water then bring them to a boil in a large pot. After 10 minutes take them off the heat and drain them.

4. Place the drained beans in a large pot and cover with fresh water. Include any additions you desire like a bay leaf, tough herbs like rosemary or thyme, dried herbs and spices, onion, garlic, chiles, or ginger. You can also substitute low sodium or homemade broth instead of water for added flavor and health boosts. 

5. Bring to a boil over medium heat, then turn down the heat so that the beans simmer gently. Put a lid on the pot, but leave it askew so the water doesn’t boil over.

6. Check on the beans every half hour or so, being sure to keep them covered with water if it boils away.

7. Once the beans are tender you can drain them or leave them in their cooking water depending on what you're using them for. Remove and discard the additions, if used, and add salt to taste.

8. Cooked beans keep in the refrigerator for about 5 days.

Some extra tips about cooking dried beans:

• Dried beans once soaked and cooked triple in volume. Rule of thumb - 1 cup of dried beans = 3 cups cooked. 

• Beans take vastly different lengths of time to become tender. The older and bigger they are, the longer they take to cook. Very old , very large beans can take as long as 4 hours. 

• Consider cooking a big batch of dried beans, and freeze to divide into several meals. Our recommendation is to lay the cooled, cooked beans in one single layer on a baking sheet and place in the freezer. This will prevent bunching and allow you to choose the portion you need. 

• Most beans are very forgiving. If you overcook your beans, you may not want to use them for salads, but switch up the recipe, use them to make refried beans, dips, faux tuna salad, or add to soup or stew.  

• Red lentils and green lentils do not require soaking.

• Beans that require soaking overnight are: black eyed peas, great northern beans, navy beans, kidney beans, black beans, pinto beans, adzuki beans, mung beans, lima beans, yellow or green split peas, and chickpeas (or garbanzo beans). 

Beans and Plant Based Diet 

If you are leaning toward a more vegetarian or plant based diet, for health or your wallet, you can get protein from beans! When you eat a variety of whole foods, including vegetables, whole grains, legumes, nuts and seeds, protein is easily met. 

The difference between animal and plant based protein is usually the amount of amino acids they contain. So while animal products provide complete proteins (contain all essential amino acids in one food) most plant based sources of protein have some amino acids but are usually low in others and thus need other plant based foods to complete them. For example, when grains and beans are served together the amino acids complement each other to form complete proteins. Complementary amino acids do not need to be consumed at the same time but may be eaten over the course of a day. 

Other resources:

• Dive into learn more about Legumes - checkout Penn State Extension Legume page.

• Click here to learn more about carbs, beans and your diabetes.

• Check out the American Heart Association’s Legume recommendations.

This series - How to Shop for Healthy Food on a Budget Series is in partnership with Fresh Rx Farm to Hospital Program, Healthier Jupiter and Jupiter Medical Center.

You can learn more about Healthier Jupiter by visiting: www.healthierjupiter.org.

by Shannon Bonsell

Once found only in health food stores, organic food is now a regular feature at most supermarkets. The word organic refers to the way farmers grow and process agricultural products, such as fruits, vegetables, grains, dairy products and meat. Organic farming does not use synthetic fertilizers, most synthetic pesticides, antibiotics or genetic engineering. If you are looking to eat more organic products, here are some tips to look for the organic section in your favorite grocery store.

Aldi

Trader Joe’s

Walmart

Sprout’s

Costco

Publix

Fresh Market

Whole Foods

This article was provided by Shannon Bonsell, Clinical Nutrition Manager at Jupiter Medical Center and FreshRx Planning Committee Member.

How to properly wash produce (both organic and non-organic)

by Shannon Bonsell

1. Remove any stickers so that the section underneath can be cleaned.

2. Wash your hands thoroughly.

3. Cut away damaged or bruised areas.

4. Soak veggies with bumpy surfaces, such as broccoli and cauliflower, for one to two minutes before rinsing.

5. See Fruit Wash Recipes if you choose to use more than just water.

6. Salad greens require special attention—see sidebar for instructions.

7. Rinse produce with cool water.

8. Scrub any fruits or veggies that have a thick skin, such as potatoes.

9. Inspect to make sure there isn’t any visible dust or bugs.

10. Dry produce with a clean paper towel.

11. Once cut or peeled, refrigerate as soon as possible at 40ºF or below.

It’s important to remember that even after following all these steps, there’s a chance that pesticides may still inside of your produce where they can’t be removed, which is why nutrition experts recommend buying as much organic produce as possible.

The easiest way to handle greens is to store them in the refrigerator and not wash them until you use them.

How to Wash Your Salad Greens

1. Discard any wilted outer leaves

2. Separate the leaves of your greens

3. Soak them in a bowl of cool water for a few minutes

4. Drain them using a strainer or colander

5. Dry the leaves with a clean towel or salad spinner

These suggestions apply to vegetables still sporting their leafy tops, like beets, carrots, and radishes. Cut them off the greens and store both parts separately. However you choose to store them, be sure to wash them extremely well as these greens can hide a lot of dirt and grit.

Homemade Fruit Wash Recipes

Super-Simple Veggie Wash

• 1 tablespoon lemon juice

• 2 tablespoons distilled white vinegar

• 1 cup cold tap water in a spray bottle

• Mix, shake well, and apply to your produce.  Rinse with tap water before cooking or serving

Leafy Green Wash

• 1 cup distilled white vinegar

• 3 cups water

• Mix the water and vinegar together in a bowl.  Allow your greens to soak in the bowl for about 2 minutes, then rinse them well.

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This article was provided by Shannon Bonsell, Clinical Nutrition Manager at Jupiter Medical Center and FreshRx Planning Committee Member. If you want to find out more information about Jupiter Medical Center’s Nutrition Counseling Program click here.

A back and forth argument about the egg’s cardiovascular disease risk has gone on for almost 50 years. Most of the misconception about eggs’ nutritional value comes from the fact that the egg’s yolk contains cholesterol. Latest research shows that cholesterol in food does not necessarily raise one’s cholesterol. In fact, whole eggs help to raise HDL, the good cholesterol, that helps prevent heart disease. 

*IF one does suffer from high cholesterol and is advised by their physician to limit cholesterol intake to 300mg per day, it is helpful to remember that one egg yolk contains 184mg of cholesterol. 

*It is important to always consult with a physician, before altering any diet.What does cause high cholesterol is saturated fat intake.

Saturated Fats

Saturated Fats include fatty meat products like sausage, bacon, beef and hamburgers, poultry skin, lard and shortening, dairy products, saturated refined vegetable oils like sunflower oil, safflower oil, corn oil, and trans fats like partially hydrogenated vegetable oils found in fried food, baked good and processed packaged snacks.

Whole Eggs

Whole eggs (white and yolks eaten together) are rich in vitamins A, B, D, E and K, Selenium, calcium, iron, folate and zinc. In fact, the majority of an egg’s vitamins and minerals are found within the yolk. Whole eggs are also rich in healthy fats, omega 3 fatty acids. Omega-3 fatty acids may help to reduce triglycerides (fat) in the blood, a main cause of heart disease.

*When buying eggs, look for “pasture raised”, “USDA organic”, and “certified humane” if possible. These are much higher in nutrients.

Refined Grains vs. Whole Grains

When it comes to bread, the key is to eat whole grains, not refined. Here is why and how to make the right choices. Refined grains have gone through a milling process that removes the bran and the germ from the grain, the most nutritious parts of the grain. This process strips the grain of B and E vitamins, iron, fiber and selenium and leaves you with a rapidly digested refined grain that is processed by the body similarly to table sugar, spiking your blood sugar and insulin and causing a subsequent blood sugar crash that leaves you not only hungrier, but also craving sugar.

Refined grains include: White bread, Pasta, white flour, crackers, white rice, sweets and baked goods, most cereals.

---

Whole Grains

Whole grains contain all three parts of the grain: the bran, germ and endosperm, retaining all fiber, vitamins and minerals. Whole grains may help ease constipation, help regulate blood sugar and insulin and help you to absorb more vitamins and minerals from your food as the fiber is slowly digested.

Examples of whole grains include: Whole wheat, oats, corn, quinoa, spelt, rye, brown or wild rice, bulgar, barley, buckwheat

SPROUTED GRAIN BREAD is the most nutritious bread to buy. It is made from whole grains that have begin to spout or germinate, making the grains’ nutrients more valuable and easier to digest and absorb.

You can find sprouted grain bread in your grocer’s bread aisle or freezer section.

Common brands of sprouted grain bread:

• “Food for Life” Ezekiel 4:9

• “Dave’s Killer Bread” Sprouted Whole Grains bread

• “Silver Hills” Sprouted Power

• “Alvaro St. Bakery” Sprouted

• *Also look for other sprouted grain products

• Sprouted brown rice - Thrive Market (www.thrivemarket.com)

• Sprouted Quinoa - “TruRoots” (available at most grocery stores)

What is the difference between organic and conventional produce?

Organic produce is grown without the use of synthetic pesticides or fertilizers. In addition, no genetically modified organism or GMOS are allowed. We know that organic produce can be really expensive. A great shopping tip we use here at the farm is to buy the items from the EWG (environmental working groups) Clean 15 from the conventional section of the grocery store and only spend money on organic produce when it is on the EWG's Dirty Dozen list.

Washing fruits and vegetables does not remove all pesticide residues, however it is important to wash all fruits and vegetables that come into your home, especially now while we are all coping with the challenges presented by the spread of COVID 19.

While there are studies linking excessive pesticide exposure to health issues, it is still better to eat conventional fruits and vegetables rather than no fruits and vegetables at all.

---

THE CLEAN FIFTEEN

These conventionally grown produce items have the lowest amount of pesticide residues after being washed.

Avocados
Sweet corn
Pineapple
Onions
Papaya
Sweet Peas (Frozen)
Eggplant
Asparagus
Cauliflower
Cantaloupes
Broccoli
Mushrooms
Cabbage
Honeydew
Melon Kiwi

---

THE DIRTY DOZEN

The produce on this list has the highest level of pesticides after being washed.

Strawberries
Spinach
Kale
Nectarines
Apples
Grapes
Peaches
Cherries
Pears
Tomatoes
Celery
Potatoes