Sweet potatoes are rich in vitamins A and C, manganese and fiber. In fact, 1 medium sweet potato gives you over 300% of the vitamin A you need per day which is very good for our eyesight. They are also a good source of complex carbohydrates, while being low in sodium and calories. All this great nutrition makes sweet potatoes a yummy, healthy food!
There are several varieties of sweet potatoes, ranging from white and mild to bright red and very sweet, with textures varying between creamy and dry. The best part is that they are almost always in season, and we are celebrating them to add extra sweetness to Valentine’s Day this February.
Recipe: Sweet Potato Quesadillas
Preparation time: 40 minutes | Number of servings: 3-4
- 1 medium-sized sweet potato (steamed, peeled and mashed)
- 4 whole grain tortillas
- ¾ to 1 cup of cheese (grated)
- Salt and pepper taste
- 1 to 2 teaspoons of lime juice
- 1 teaspoon of Serrano chilies (finely chopped)
- Paprika powder to taste
1. Mix all ingredients together, except the tortillas until combined. Divide the mixture into four equal parts.
2. On a heated skillet, toast a tortilla on both sides. Spread a fourth of the sweet potato mixture on one side and fold over to make a quesadilla. Repeat the process for the other tortillas.
3. Cut into triangles and serve with salsa and sour cream.
More tips on storing and cooking sweet potatoes can be found by clicking here.
Heart Disease Fast Facts
(Sourced from heartfoundation.org)
1. Heart disease (which includes Heart Disease, Stroke and other Cardiovascular Diseases) is the No. 1 cause of death in the United States, killing nearly 787,000 people alone in 2011.
2. Cardiovascular diseases claim more lives than all forms of cancer combined.
3. Coronary heart disease is the most common type of heart disease, killing nearly 380,000 people annually.
4. In the United States, someone has a heart attack every 34 seconds. Every 60 seconds, someone in the United States dies from a heart disease-related event.
5. Direct and indirect costs of heart disease total more than $320.1 billion. That includes health expenditures and lost productivity.
Healthy Habits to Make Our Hearts Happy
The American Heart Association is on a mission to promote healthy habits that can have a lasting impact on your health. By making small adjustments to your everyday routine- you can do better for your body!
Here’s what the AHA recommends:
Eat Smart: Your body needs fuel just like a car needs gasoline to go. Our fuel comes in the form of food- those carrots, mushrooms, grains, nuts, blueberries give you energy to go. When we make healthy, wholesome food choices, we’re fueling our body with the right mix of nutrients to keep on the road for the long haul.
Add Color: Think about which foods add color to your plate. Deep orange sweet potatoes, rich green leafies, deep blue blueberries, radiant red bell peppers- be sure to sneak some color into your meals in the form of fruits and vegetables to ensure you consume all those yummy nutrients. Try buying produce in bulk and freezing any leftovers to save money.
Move More: Many people are not reaching the 150 minutes of recommended physical activity each week. Start slow and just try to move more for 5 minutes here and there. Been sitting for over an hour? Get up and take a loop around the house or office. Driving all over town running errands? Make that extra effort to park in the back of the parking lot before walking in the store doors. Instead of fretting over going to the gym or singing up for boot camps- just move more in your daily routine!
Be Well: In combination with healthy eating and moving more, think about your overall wellbeing. Are you sleeping enough each night? Need some stress relief? Take breaks throughout your day to relax and rest your mind. Take a few deep breaths, in and out slowly, and release your tensions. Taking care of your mind is taking care of your body!
For more tips, check out the American Heart Association’s Healthy For Good healthyforgood.heart.org.
Hope everyone had a happy and healthy holiday season! Are you ready to face a new year? Do you have any new resolutions you’ve set out to accomplish?
I just wanted to share a resource for those of you who may want encouragement in achieving your healthy eating or physical activity resolutions.
On January 3, SuperTracker kicked off a public New Year’s Challenge that encourages participants to start slowly and develop a healthy eating style over time. SuperTracker is a fitness and food tracker supported by the USDA and does a great job incorporating MyPlate based goals. Not sure what MyPlate is? Click here. Over five weeks, participants will be challenged to incorporate the five MyPlate food groups – fruits, vegetables, grains, protein foods, and dairy – into each day. To officially join the challenge and receive encouraging messages along the way, individuals will need to create a free SuperTracker account.
Each week you’ll be challenged to incorporate healthy foods (for example: week 1 is dairy) and to log your physical activity. This is a super easy interface, not too detailed, and can be used as an accountability tool. For every healthy food of the week and physical activity you enter, you’ll receive points and those can be compared to other participants around the nation.
If you just need that little nudge to keep you on your healthy path, this challenge might be the perfect fit for you. There is no counting calories, measuring amounts, or entering in detailed physical activity logs. This New Year’s SuperTracker Challenge inspires you to make small changes to your healthy eating pattern you can sustain it throughout the year. Keep it up and even by August you can say you’re sticking to your New Year’s resolutions!
At any time of the year the daily work of the Food Bank warehouse staff fills a full day and then some. Stocking the Food Center space with dry and canned goods, fresh produce, bread and dairy, ensuring a safe and accessible space for all organizations picking up food, and cleaning and re-stocking regularly keep our dedicated employees busy. The hard work of this staff enables the Food Bank to welcome our non-profit partners to a clean, organized and efficient food distribution center each and every day.
The same can be said for the Food Bank’s volunteer crew as they greet the thousands of community members who come to the warehouse to roll up their sleeves and contribute to our good work for their neighbors in need. Starting with the volunteer check-in and orientation process, our volunteer crew sees that our volunteers’ experience is memorable for the work accomplished and the manner in which it takes place. Staff sets up work stations, delivers supplies, oversees workflow, ensures compliance with safety guidelines, responds to questions, and meticulously cleans up at the end of the volunteers’ shift, several times a day, six days a week.
Now, throw in one of the Food Bank’s many special or media events and the skill of these hard-working individuals shines even brighter. The Food Bank Gala, Annual Meeting, and numerous news conferences, like the recent public launch of this year’s Holiday Food Drive, find an ideal backdrop in the Food Bank’s extensive warehouse. The same staff that interacts with our volunteers and sets up, stocks, breaks down and cleans our Food Center, often bears responsibility for the in-house logistics associated with hosting our business and community members. It’s a task they tackle with enthusiasm and a can-do attitude.
“Holding events here allows the public to see our warehouse for themselves, but it is a balancing act,” said Food Center Coordinator, Carlos Hernandez. “The daily activity is important to continue while we also arrange the warehouse for the event. We always pay careful attention to perishable items and try to supply what our partners want for their organizations. At the same time, we’re clearing things out quickly, sweeping and cleaning floors and assisting in the event set up. We receive a lot of positive feedback about the look of the warehouse as people arrive for events. It has the look of a formal gala, for example, and the feel of a working warehouse. It’s nice to have those two distinct looks.”
Carlos and his colleagues on the warehouse floor, including the volunteer crew and warehouse management staff, take pride in their ability to maintain the daily workings of an 80,000-square foot space that more and more serves multiple purposes.
As the Food Bank heads into its busiest time of the year for community involvement and support, we take a minute to salute the All-Star warehouse and volunteer staff who do a tremendous job in meeting their daily responsibilities and deliver a little extra for those special occasions when we showcase the best the Food Bank has to offer.
Food, when broken down in our bodies, provides fuel in the form of glucose in our bloodstream. For this glucose to be utilized by our bodies, insulin (a hormone produced by the pancreas) is essential. It helps carry the glucose from the bloodstream to various parts of the body. Diabetes affects how the body uses energy (glucose) from food.
The body is unable to make sufficient insulin in type 1 diabetes, which occurs mostly in children and young adults. Insulin needs to be given at regular time intervals in type 1 diabetes. In type 2 diabetes, the body either does not produce sufficient insulin or is unable to utilize the insulin. Treatment includes medication or insulin administration. Though there is no cure yet for diabetes, it can be successfully managed through a combination of healthful eating and physical activity, and medication (as prescribed by your medical professional).
Prediabetes is a condition in which the blood glucose levels are higher than normal, but not high enough to be in the diabetic range. Prediabetes increases the risk of heart disease and stroke, apart from increased chances of getting diabetes later on in life. Eating healthfully, increasing physical activity, quitting smoking and maintaining a healthy body weight can reduce the chances of getting diabetes later on in life.
The American Diabetes Association 2016 theme for Diabetes Month is “This Is Diabetes.” Real-life stories of friends, family and neighbors – how they manage the daily triumphs and challenges of diabetes will be showcased to raise awareness and capture the authenticity of those who understand and manage diabetes.
The Academy of Nutrition and Dietetics provides useful informative on eating healthy and exercising with diabetes – CLICK HERE.
Stay tuned for some fun and healthy recipes.
Join us for National Diabetes Awareness Month and help raise awareness!
We are celebrating National Fig Week on the first week of November. Fresh figs are usually in season from late summer through early fall, although dried figs are available all year round. Figs are sweet, succulent, and packed with fiber, calcium, potassium, iron and disease-fighting antioxidants.
Four popular varieties of figs are grown here, in California:
1. Brown Turkish figs have light purple to black skin, pink flesh and a robust flavor.
2. Black Mission figs have purple to black skin, pink flesh and an intense, earthy flavor.
3. Calimyrna figs are large yellow-skinned figs with a sweet, nutty flavor.
4. Kadota figs have a light amber color with a light, delicate flavor.
Here is a recipe for a quick, and delicious fig bar.
Recipe: Fig Bar
Preparation time: 20 minutes | Number of servings: 6 to 8 bars
- ½ cup of dried figs – mashed or chopped fine
- 1 ½ cups of nuts and/or seeds – chopped, powdered or as is
- A pinch of salt (optional)
1. Mix the ingredients together and knead until evenly mixed.
2. Line a tray with parchment paper and place the fig mixture on it.
3. Top the mixture with another sheet of parchment paper. With a rolling pin, roll the fig mixture flat, to desired thickness.
4. Remove the parchment paper on top and cut the flatted fig mixture into bars.
These bars can be stored at room temperature for a week, and longer if refrigerated.
Foreword by Callie Brust, Nutrition & Wellness Educator for the San Diego Food Bank:
The San Diego community is wonderfully diverse and the San Diego Food Bank is proud to serve many of these varying culture groups. With all these international influences, we get to learn and share amazing recipes! The San Diego Food Bank’s talented Nutrition Education Volunteer teaches us about a recipe she enjoys during Diwali, the Indian Festival of Lights.
Diwali is an Indian festival of lights, celebrated each year in the fall. The festival celebrates the victory of light over darkness, and good over immorality by lighting lamps and fireworks. It’s a time for families to come together and share the happiness and excitement of the festivities. Prayers are offered to Lakshmi, the Hindu goddess of wealth and prosperity and this marks the beginning of a new fiscal year in India. Family members create beautiful rangoli designs using colored rice, flour, sand and flower petals and light lamps in the evening. Diwali is a time for gifts, new clothes and lots of delicious treats, both savory and sweet. Here is a recipe of one of my favorite sweet treats, gajar ka halwa. It is a simple dessert made with grated carrots, milk, sugar and ghee or clarified butter. Though it takes some time to make it, the resulting delicacy is truly wonderful. Carrots contain beta carotene which is necessary for good vision. Research also suggests that beta carotene may help reduce the risk of certain cancers, slow ageing and diabetes-related symptoms.
Recipe: Gajar ka Halwa
Preparation time: 1 hour | Number of servings: 1 – 2
- 1-1.5 cup of grated carrots
- 1 cup of milk
- 1 tbsp. of ghee or butter
- 2 to 3 tbsp. of sugar
- 1 tbsp. of chopped, roasted almonds or cashews
- 1 to 2 tsp. of raisins
- 1 to 2 pinches of cardamom powder
1. Cook the carrots in the milk in a thick bottomed pan on a medium flame, until the carrots are cooked and the milk has almost evaporated.
2. Add the rest of the ingredients and keep stirring on a low flame until the milk has evaporated and the gajar ka halwa comes together.
3. Gajar ka halwa tastes delicious served either hot or cold.
Here’s wishing you all a very happy and prosperous Diwali!!
Bananas are always popular and can be found year round.
This sweet, tropical fruit is packed with potassium, fiber and vitamin C. Bananas provide instant energy and are like whole food ‘cereal bars’ that are delicious, nutritious, economical and widely available.
Here is a recipe for a quick, and easy banana bread.
Recipe: Eggless Banana Bread
Preparation time: 15 minutes | Bake time: 45 to 55 minutes
Number of servings: 8 to 12 servings
- 1 ½ cups of all-purpose flour
- ½ cup of sugar
- A pinch of salt
- 1 tsp of baking powder
- ½ tsp of baking soda
- ¼ to ½ cup of plain yogurt
- ¼ sunflower oil
- 2 big, overripe bananas, mashed with a fork
- 1 tsp of vanilla essence
1. Preheat oven to 350°F. Grease and line a baking tin.
2. Mix all dry ingredients together, except sugar.
3. Beat the oil, sugar, yogurt, bananas and vanilla essence together.
4. Fold in the dry ingredients and mix the batter well.
5. Pour batter into the baking tin and bake at 350°F for around 45 minutes or until toothpick inserted comes out clean.
Here are links to a few quick and easy recipes with bananas:
An apple a day may indeed keep the doctor away! Apples are packed with fiber, vitamin C and potassium. Pectin in the fiber helps lower bad cholesterol levels and helps feel full longer. Antioxidants in apples help fight against certain cancers and may increase immunity. Apples do not contain sodium, fat or cholesterol, and are perfect to snack on. These juicy beauties come in varied colors including golden yellow, pink, red and green.
There are a variety of apples available in the market with unique tastes, textures and colors – some apples are perfect for using in salads, while some are perfect to make pies with. Click here to read about common varieties of apples and the best ways to enjoy them.
- Tip for keeping sliced apples from browning – squeeze some lemon juice on sliced apples to prevent them from turning brown.
Apples are used to make apple juice, cider, pies, applesauce, salads and many more interesting dishes. Applesauce is used to replace eggs in cakes and cookies.
I am sharing a recipe for a flavorful apple-cranberry relish that I use with burgers, in sandwiches and wraps and as a salad dressing.
Recipe: Apple Cranberry Relish
Preparation time: 30 minutes | Number of servings: 6-8
- ¾ cup grated apple (sweet varieties like gala or Fuji are great)
- ½ cup fresh cranberries, minced
- 1 stalk celery, grated
- Juice and zest from 1 orange
- 1 tbsp sugar
- A dash of salt (optional)
1. Mix all the ingredients together and refrigerate for 2 – 3 hours before use.
2. Left-over relish may be cooked for 10 – 15 minutes and used as a delicious glaze for meat or as a spread for breads and wraps.
3. For some added family fun, pick your own fresh and delicious apples from apple orchards near San Diego in Julian.
2. Gerhauser C. Cancer Chemopreventive Potential of Apples, Apple Juice, and Apple Components. Planta Med 2008 Oct; 74(13):1608-24.
In the summer of 2015, the Jacobs & Cushman San Diego Food Bank went solar with Baker Electric Solar in order to save money on energy and mitigate their impact on the environment.
Joan and Irwin Jacobs donated $1 million to cover the cost of the 350 kW (kilowatt) system. The solar installation will yield $120,000 in annual savings. This huge reduction in electricity costs allows the Food Bank to further invest in the community they serve. In fact, the savings the Food Bank realizes from going solar will result in 600,000 additional meals to San Diegans in need each year.
The significant reduction in energy costs also allows the Food Bank to afford more costly fresh produce on top of doubling its cooling capacity, allowing them to keep more food than ever fresh. Kevin Weinberg, of Baker Electric Solar’s commercial solar division, explained that “any nonprofit that handles refrigeration or has a lot of lighting, such as SDFB, is a good candidate for solar.” He continued by saying, “It’s about energy consumption. If an organization has a large roof or space on the ground, such as a parking lot with existing carport structures, they can benefit from solar.”
In addition to the Jacobs’ generous donation, the Food Bank also tapped into an incentive through the Center for Sustainable Energy (CSE) to supplement the funds spent on going solar. According to Casey Castillo, Vice President of Finance and Administration for the Food Bank, because they’re able to meet targets for energy use reductions, they’ll receive $90,000 annually from CSE over the course of five years, which will bring their ROI down to just five short years.
The solar system isn’t just financially sustainable, however. It will also save the CO2 emissions equivalent of 594,747 pounds of coal, the equivalent annual greenhouse gas emissions of 1,318,356 miles driven by an average passenger vehicle and produce 803,000 kWh of energy for the Food Bank annually – enough to power 125 family homes for an entire year. Each 4-foot-by-5-foot solar panel alone will enable the Food Bank to provide an additional 513 pounds of food to families in need through energy cost savings.
Switching to solar was one step in the Food Bank’s goal of becoming a LEED certified organization. The U.S. Green Building Council’s LEED (Leadership in Energy and Environmental Design) certification program was launched in 2000 “so that the world’s leading businesses would have a tool that would deliver the immediate, measureable results they need to prove that what is good for the environment is also good for the bottom line,” said Rick Fedrizzi, CEO and founding chair of USGBC.
On top of installing solar, the Food Bank also undertook related projects including installing energy-efficient lighting and controls in order to achieve their LEED certification. This involved a lighting retrofit from old, inefficient incandescent bulbs to newer LEDs, as well as the installation of new highly efficient air conditioning units and participation in SDG&E’s demand-response program. Through this program, the Food Bank has agreed to reduce energy usage in peak demand times in order to increase savings.
Going solar also benefited the Food Bank by demonstrating to donors that they’re responsible stewards of funds. Castillo said that “because we are a non-profit, that is something that also helps to bring in more donors.” This allows them to do even more in the communities they serve, effectively allowing the Food Bank to reach more families that struggle with food insecurity in San Diego.