EmblemHealth wants you to have a healthy diet with fruits and vegetables

These two articles were written by a registered dietician at EmblemHealth and  are based on fruits and vegetables that are available all summer in Queens until November.

Satisfying Summer Sides

The warm summer season is finally upon us. Many of us yearn for barbecues and picnics that offer foods to tickle our taste buds with flavors often reserved for the summer months.

Instead of bringing a typical mayo-ridden potato salad to your picnic table, why not opt for something fresh, tangy, and healthy? Farmers’ and produce markets throughout New York City make buying fresh fruits and vegetables a breeze.

Not only are fresh, locally grown fruits and veggies delicious, but they are full of vitamins and nutrients that help the body. Tomatoes contain lycopene, which is a natural anti-oxidant that helps fight cancerous cell formation. Cucumbers are naturally low in calories and have no fat.

The recipe below from Harvest Home farmer’s markets emphasizes “fresh.” There is a reason for that. Fresh vegetables taste different than frozen or dried, so accept no substitute. Finding fresh vegetables at this time of year is quick and easy. Now that you have your ingredients, it’s time to whip up a summer salad of sweet corn, tomato and cucumber.

Tasty and colorful, it goes above and beyond your typical barbecue side dish. An added benefit: it’s loaded with vitamins A and C, antioxidants, fiber, and flavor.

Corn Salad

Ingredients:

6 large ears fresh corn

2 large ripe tomatoes

1 medium cucumber

1 small onion

1/3 cup finely chopped fresh parsley

1/3 cup finely chopped fresh cilantro

2 Tablespoons lemon or lime juice

Salt and pepper to taste

Preparation: Rinse tomatoes and cucumbers. Remove seeds and cut the tomatoes into 1/2 inch cubes. Cut up cucumbers into 1/2 inch cubes. Cut each ear of corn in half and stand each half ear on end and cut off the kernels. Chop the small onion, fresh parsley and fresh cilantro. Combine all ingredients into a bowl and mix together. Add lemon or lime juice into bowl and toss. Sprinkle with salt and pepper to taste.

Eating healthy doesn’t mean eating bland, tasteless food. The key to healthy eating is to know how to incorporate fresh flavors with one another so you can achieve the most delicious outcome possible.

Tina Gowin is a full-time registered dietitian at EmblemHealth, one of New York’s largest and most comprehensive health plans. EmblemHealth is a sponsor of Harvest Home, which provides access to locally grown fruits and vegetables at the Roy Wilkins Park Farmer’s Market through Nov. 17, 2012.

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Delicious Dessert

Everyone craves a little sweetness in life. With the summer months upon us, we now have berries – a delicious and healthy addition to any dessert.

Different types of berries have various health benefits. In general they are a good source of vitamin C, which helps boosts immunity, and antioxidants, which help fight against disease. The best part is they are in season from early May into early September.

In the last few years, research strongly indicates that in addition to benefiting the nervous system and brain, blueberries can improve memory. Consuming strawberries may help prevent some cancers as well as build and maintain strong bones.

But berries are perishable. In just a few days after picking, they lose vitamins and begin to break down. Freshness is vital for any fruit, but for berries it is essential. So, it is important to find berries soon after they are picked, at the peak of freshness.

This Harvest Home farmers’ market recipe below is as easy as 1, 2, 3. Each fruit is locally grown, in season, and packed with vitamins and nutrients. Now that you have your fresh fruits, what should you do with them?

This delicious triple berry salad is perfect to enjoy on a warm summer day. Quick and easy, it is sure to please you and everyone in your family.

Triple Berry Salad

Ingredients

1 cup strawberries, chopped

1 cup blueberries

1 cup raspberries

2 tablespoons lime juice

1 teaspoon brown sugar

2 tablespoons mint leaves, finely chopped

Preparation: Combine fruits with other ingredients.  Stir well.   Let mixture sit for ½ hour before serving. No really. That is all there is to it.

Remember, healthy eating doesn’t have to be boring. A combination of the right fruits and flavors can turn dessert into something delicious, satisfying, and most importantly, good for you.

Tina Gowin is a full-time registered dietitian at EmblemHealth, one of New York’s largest and most comprehensive health plans. EmblemHealth is a sponsor of Harvest Home, which provides access to locally grown fruits and vegetables at the Roy Wilkins Park Farmer’s Market through Nov. 17, 2012.