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Food Agriculture & Nutrition Network of Solano County ​

Building Healthy Families & Healthy Communities

Simple Steps to Improve Nutrition During National Nutrition Month

3/14/2025

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Written By: Annie Klein, MS 
Dietetic Intern with Department of State Hospitals- Napa 

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March is National Nutrition Month, an annual campaign driven by the Academy of Nutrition and Dietetics, promoting time to reflect on the importance of nourishing our bodies and connecting through food. This year’s theme, “Food Connects Us,” reminds us that food is not just fuel - it is a way to build relationships and share experiences. Whether cooking for yourself, preparing meals for others, or sharing food with loved ones, food plays a key role in our overall health and well-being. Here are five simple ways to engage in nutrition this month, whether in school, work, home or at your local grocery store:

  1. Embrace Whole Foods Incorporating whole, nutrient-dense foods like whole grains, fruits, vegetables, lean proteins, and healthy fats is one of the simplest ways to boost your nutrition. Swap refined grains for options like brown rice or quinoa and notice the difference in your energy levels. Try exploring new combinations from different cultures and share them with others to connect through flavor! 

  2. Practice Mindful Eating Mindful eating is not just about what you eat but how and when you eat. Choose one meal a day to slow down, savor each bite, and listen to your body for hunger and fullness cues. Taking a few deep breaths before eating can improve digestion, prevent overeating, and strengthen your connection to food. Try to identify spices, aromas and textures within each food as another form of connecting. 

  3. Snack Smarter Snacking does not have to mean processed, unhealthy foods. (this is a great place to try out tip #1!) Choose nutrient-rich snacks like fresh fruits, veggies with hummus, a handful of nuts, or Greek yogurt with berries to keep you satisfied between meals. To add a fun twist, ask a friend to share a unique snack they love or visit a non-traditional food store to try something new together.  

  4. Get the Family Involved Healthy eating does not have to be a solo effort. Involve your loved ones to make mealtime more enjoyable and meaningful. Gathering in the kitchen is a cherished tradition in many cultures. Cooking together builds health habits, strengthens relationships, and creates lasting memories. Pick a new food or recipe each week to try as a family and assign simple tasks like washing veggies or setting the table to everyone – even young kids! 

  5. Connect with Seasonal Ingredients Eating seasonally connects you to the natural rhythm of the Earth. This month, try incorporating more seasonal produce into your meals, such as leafy greens, root vegetables, or citrus fruits. Seasonal ingredients are fresher, more flavorful, and packed with nutrients. Try visiting your local farmer’s market with the family to support local farmers and engage with your community! 
Remember, food connects us—not just in the meals we share, but in the way we nourish and care for ourselves and others. Take this month to reflect on how food enhances your life and commit to one simple step that brings health and connection into your daily routine. 
Let’s start the conversation on the importance of nutrition.  For more ways to celebrate National Nutrition Month, click here. 

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Guide to Gut Health

2/19/2025

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Written by Yasmine Bouzid
Dietetic Intern with Department of State Hospitals-Napa 
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Trust your gut. But beyond that, keep your gut healthy. 
Gut health refers to how well our stomach, intestines, and supporting organs work. What does our gut do for us? This is commonly known as the function to digesting food. There are many other ways that our gut supports our health, and habits we can try to support its efforts.  
Most of our immune system is in the gut, preventing us from getting sick. The gut is constantly interacting with billions of tiny organisms, including viruses, fungi, and primarily, bacteria (the gut microbiota). There are 100 trillion microbes in our gut – that is 10 times the number of human cells we have!
So, what are those microbes doing? They break down things we cannot digest, like fiber, and produce beneficial substances that reduce inflammation. Many of the bacteria in our gut are helpful, and the better bacteria we have, the less room there is for harmful bacteria. They can also produce B and K vitamins.
Gut health also affects our mood. Serotonin, a chemical that helps regulate mood and happiness, is made in the gut. Our gut also communicates directly with our brain, and activities like deep breathing, meditation, and yoga can help promote relaxation and a healthy gut-brain connection.  
What can we do to support our gut health? Our gut is adaptable, and we can help by adding more good bacteria and feeding them the right foods. Probiotics are good bacteria we can consume, and they are found fermented foods like sauerkraut, kimchi, miso, dosa, natto, kombucha, tempeh, pickles, and yogurt. Prebiotics are foods that help feed good bacteria, like fiber. A great way to eat both is by topping your yogurt with blueberries.  
Other simple habits that support gut health include regular exercise, staying hydrated, and getting good sleep. A walk around the block helps get blood flowing and nutrients moving through the gut. Drinking water throughout the day prevents constipation. Sleep is important too, as it helps our immune system and gut stay strong. To improve sleep, try turning off screens at least two hours before bedtime and going to bed and waking up at the same time every day.
Gut health is central to overall well-being, and with healthy habits, you can build trust in your gut. 
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Importance of Family & Food: Why Eating Together is Key to Healthy Living

1/23/2025

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Written by Claudia Calderon, MPH 
Dietetic Intern with Department of State Hospitals-Napa ​
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​Frequently sharing meals is one sign of strong Hispanic family ties. According to the U.S Census data, 90% of Hispanic parents said they regularly share meals with their children in 2021 (1). This pattern is also seen in immigrant families, with 89% of parents born outside the U.S also eating frequent meals with their children (1). This is not that surprising considering that family is very important in Hispanic communities, a value called familismo (or familism in English) (1). Familismo means sharing a feeling of responsibility for taking care of your family and helping them when needed.  
In many families, showing love and appreciation can often be seen through food, a concept called ‘food is family’. Hispanic families like other cultural families have a connection with shaping food habits. Food isn’t just for eating; it’s a symbol of cultural identity, showing traditions, values, and sense of belonging in the community.  
Family meals may be the key to encouraging healthy behaviors by bringing the family together. However, there are some barriers to having meals together. Modern life and technology are changing family mealtimes (2). Some Hispanic mothers have said that family meals are different now from when they were kids (2). Technology like television, phones, and tablets are one reason for this change. However, longer working hours have also made regular family meals more challenging to coordinate (2).  
Mealtimes are a great way to talk and connect with family members. Turning off the television and putting away devices can help cut down distractions and bring some of the benefits seen with sharing family meals. Benefits may include better mental health and stronger family bonds (3,4). Family mealtimes may also help children learn communication skills and develop healthy eating behaviors (3). 
Research shows that families that eat together in mealtimes often eat more fruits and vegetables (5). Frequent family mealtimes are also linked to lower rates of overweight and obesity in children among recent immigrants in the U.S. (5). Preparing meals for family mealtimes is a great way to make sure you have a balanced diet, rich in essential nutrients such as fruits, vegetables, and whole grains. 
Having a regular routine for family meals may encourage balanced nutrition and positive relationships with food. Across all cultures, food serves as a means of expressing love and appreciation for one’s family, as seen in the concept of ‘food is family’. Family meals help us stay connected with our culture and heritage.  
 
Resources: 
  1. Family Dinner Routine More Common in Hispanic and Immigrant Families 
  2. JMIR Pediatrics and Parenting - The Evolving Family Mealtime: Findings From Focus Group Interviews With Hispanic Mothers 
  3. Frontiers | A Systematic Review of the Relationship between Familism and Mental Health Outcomes in Latino Population 
  4. Protective role of family mealtime frequency against disordered eating behaviors: Racial and ethnic differences - ScienceDirect 
  5. Feeding styles and evening family meals among recent immigrants - PMC 

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Cozy Winter Recipes to Help Maintain a Healthy Immune System

12/16/2024

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Written By: Erin Cheung
Dietetic Intern with Department of State Hospitals- Napa
As we are approaching wintertime, cold and flu season is also at its peak. Our immune system protects us against infectious diseases like cold and flu. Maintain a healthy immune system by consuming foods rich in vitamin A, C and D. Vitamin A keeps your skin healthy to protect against bacterial invasion. On the other hand, vitamin C is a great antioxidant. We have more inflammation in our body when we are sick, and antioxidants help lower inflammation in our body. Vitamin D helps produce white blood cells in our body, which is crucial to immune response.
Enjoy your winter holiday with these cozy recipes that help maintain a healthy immune system!
1) Vitamin A
Vitamin A is usually found in red/orange plant foods, such as tomatoes, sweet potatoes, winter squash, and carrots, as well as some green plant foods such as spinach and broccoli. 
2) Vitamin C
Foods rich in vitamin C include citrus fruits, berries, bell peppers, cauliflowers, and broccoli. 
3) Vitamin D
Vitamin D is usually found in fatty fish, egg yolks, mushroom (exposed to UV light), and fortified milk. 

 Tomato-based Vegetable Soup
This yummy, cozy vegetable soup recipe is very versatile. You can substitute any of the vegetables in the current recipe with any other vegetables you like. Have fun customizing your own vegetable soup!
6 servings
Ingredients:
2 carrots, chopped
2 pieces celery, chopped
1 medium yellow onion, chopped
1 sweet potato (about 8 oz.), peeled and diced
6 c. vegetable broth
1 (~14-oz.) can crushed tomatoes
1 c. broccoli florets
1 (8.75-oz.) can corn, drained
1 (~14-oz) can butternut squash purée
1 (5-oz.) bag baby spinach
Seasonings:
2 Tbsp. olive oil/vegetable oil
4 cloves garlic, chopped
2 tsp. Italian seasoning
1 tsp Salt and ½ tsp pepper, or to taste
 
Instructions:
1. Heat a large pot over medium-high heat. Add the olive oil, then carrots, celery, onion and sweet potato. Season with 1/2 teaspoon salt. Cook 8 to 10 minutes. Add the garlic and cook 2 more minutes.
2. Add the broth, tomatoes, broccoli, corn, squash puree, and Italian seasoning. Cook at a low simmer (medium heat), stirring occasionally, 12 to 15 minutes. Add the spinach and stir to wilt.
3. Season with the remaining 1/2 teaspoon salt and black pepper. Serve.

Mushroom and onion scrambled eggs
Most store-bought mushrooms are cultivated without being exposed to sunlight. Put your store-bought mushrooms under the sunlight for at least 1-2 hour to increase the vitamin D content. For even more vitamin D, you can serve the scrambled eggs with a cup of vitamin D-fortified milk for breakfast.
1 serving
Ingredients:
1/2 tbsp olive oil
1/4 cup onions
1 1/2 cups thin sliced mushrooms (exposed to sunlight)
1/2 cup fresh baby spinach
2 large eggs
Salt and black pepper, to taste
Instructions:
1. In a small bowl, whisk eggs, salt and pepper until blended.
2. In a medium nonstick skillet, heat oil over medium heat.
3. Add onions and cook until tender and golden, 3 to 4 minutes.
4. Add the mushrooms and cook and stir 3-4 minutes or until tender.
5. Add spinach; cook and stir until wilted.
6. Add egg mixture; cook and stir just until eggs are thickened, and no liquid egg remains.


 
 
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The Flavor of Fall: Squash

9/24/2024

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Written By: Jami Edgell
Dietetic Intern with Department of State Hospitals – Napa
Nothing screams fall more than squash, pumpkins, and other gourds. While most squash species are available year-round in supermarkets, the so-called winter squash varieties, which include butternut, spaghetti, and acorn squash, are harvested in the fall to provide the best flavor profiles.
 
8 FUN FACTS ABOUT SQUASH:
  1. Summer squash is typically picked when immature, have thin rinds that can be eaten, and cannot be stored for long periods of time. 
  2. Winter squash is generally picked completely mature, have thick rinds that cannot be eaten, and can be stored for several months. Winter squash has been used in ancient medicine practices in China, Brazil, and India.
  3. All squash varieties are related to melons such as honeydew and watermelon.
  4. The leaves, tendrils, shoots, stems, flowers, seeds, and fruit from the squash are all edible!
  5. The term winter squash refers to the fact that these squash varieties have a hard outer layer that can survive the cold temperatures of the winter. 
  6. Squash is classified as a fruit, not a vegetable, by botanists because it contains seeds and grows from a seed. However, they have more characteristics of a vegetable than a fruit.
  7. The biggest squash producing states are Florida, New York, California, and North Carolina.
  8. Spaghetti squash does not taste like spaghetti. But you already knew that didn’t you?   
 
Let’s get to know the types of winter squash, their health benefits, and how best to cook them!

Cucurbita Maxima           
This variety of squash includes Hubbard, Red, Kuri, Turban, Kabocha, and Banana Squash. Cucurbita maxima varieties are loaded with antioxidants that can help lower cholesterol and promote heart health. They are also high in Vitamin A and beta-carotene which help with eyesight. This variety tends to have a meaty center with a core of seeds and is often found roasted to bring out the flavor profile. 
Roasted Kabocha Squash Recipe
Cucurbita Moschata 
This varieties of squash includes Butternut, Honeynut, Musquee de Provence, Long Island Cheese (what a name!), and Black Futsu squash. Some research suggests that cucurbita moschata can help fight obesity, diabetes, and cancer! It was even used as medicine in some countries. What we know for sure is that cucurbita moschata is high in antioxidants, electrolytes like potassium and magnesium, and fiber! This variety is usually oblong and has a sweet taste. They work great in soups, roasted, pureed, and can be frozen in season and used throughout the year. 
Butternut Squash Soup Recipe 
Cucurbita Pepo 
This variety of squash includes Acorn, Spaghetti, Delicata, and other non-edible, decorative gourds. Cucurbita pepo, like the others, is high in Vitamin A and antioxidants and has a ton of vitamins and minerals that help promote a healthy heart and healthy lifestyle overall. Not all varieties of cucurbita pepo are edible, well, not pleasurable to eat. Flavor ranges from soft and sweet, to bitter and fibrous (hence not wanting to eat them). These squash can also be baked, roasted, or even stuffed! (Check out the recipe below!) 
Spicy Apple Filled Acorn Squash Recipe
 
Squash is a great, low calorie, vitamin and mineral rich food to incorporate into this fall season! What is your favorite type of squash?

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Harvest to Table: Methods for Making the Most of Summer's Bounty

8/23/2024

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Written By: Kenlee Dropping, MS
Dietetic Intern with Department of State Hospitals – Napa
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As summer fades and fall begins to settle in, many people are left with excess harvest of fresh produce. Whether you’ve been growing your own garden or shopping at local farmers' markets, the abundance of summer fruits and vegetables presents a unique (and lucky) opportunity! This transition from summer to fall is the perfect time to explore creative ways to manage and make the most of your harvest. We’ll dive into practical strategies for preserving, utilizing, and organizing your summer abundance, plus provide two yummy recipes for you and your family to enjoy!

Understanding the Harvest Season & Planning Your Harvest:
Understanding the harvest season is key for effectively managing your produce. As summer crops reach their peak, it’s important to recognize which fruits and vegetables are at their freshest and most flavorful. This knowledge allows you to plan your preservation and utilization efforts accordingly. Here is a resource for you to figure out which fruits and vegetables should be harvested when (USDA Seasonal Produce Guide).

Getting organized is also equally important; setting up your own personalized system for tracking your produce ensures that you can make the most of your bounty. By creating a detailed inventory and understanding the optimal storage conditions for different types of produce, you can streamline your efforts and reduce waste, making the transition from summer to fall both efficient and rewarding.
Here are some helpful storage tips for common produce items:

Preservation techniques and creative uses for excess produce:
Preserving excess produce not only extends its shelf life but also allows you to enjoy the fruits of your labor throughout the year (pun intended!). Common techniques such as pickling, freezing, canning, and drying enable you to store everything from juicy tomatoes to fragrant herbs.
- Canning can be a lengthy process and involves sealing produce in jars to create long-lasting preserves.
- Freezing and pickling can be easier and help retain the freshness of fruits and vegetables for months.
- Drying removes moisture to prevent spoilage and is perfect for making homemade snacks like dried fruits or herb seasoning blends.
Beyond preservation, creatively using your produce can turn your harvest into a variety of delicious dishes.

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Caffeine: The Good and the Bad

9/26/2023

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Written By: Kaithlyne Tran, Intern
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Are you one of those people who can’t function without their daily dose of caffeine? As temperatures drop and seasonal caffeinated drinks make a comeback; we increase our caffeine intake to stay warm and energized. However, have you ever stopped to think about the impact caffeine has on your body? Let’s take a closer look at everyone’s favorite stimulant. Caffeine is a central nervous system stimulant and has become a staple of our daily routine as we grab our cup (or cups). People who drink caffeine regularly may build tolerance and may not be as affected by side effects. Once consumed, our bodies absorb caffeine through our gut within 45 minutes. From there, caffeine is processed through the liver and can stay in our bloodstream for up to 9.5 hours! Now that you have a basic understanding of how caffeine digests in our bodies, let’s discuss the benefits and disadvantages. 
The Good 
Caffeine is found in coffee, tea, soda, chocolate, energy drinks, and even medications! With caffeine being easily accessible, the U.S. Food and Drug Administration regards 400 milligrams of caffeine as safe for healthy adults to consume daily. Did you know that caffeine may help with weight loss? Temporarily decreasing appetite, caffeine is commonly found in weight loss supplements. Also, studies have shown that caffeine is connected to a lower risk of liver cancer and liver scarring since caffeine blocks adenosine, producing collagen that produces scar tissue. Additionally, an increased coffee intake may lead to a lower risk of gallstones as caffeine may trigger contractions in the gallbladder, increasing the flow of a hormone called cholecystokinin that quickens the digestion of fats. Studies on animals suggest that caffeine may protect against Parkinson’s disease since caffeine protects the brain from deterioration. Caffeine has the same effect as theophylline, a medication used to treat asthma. It relaxes the lung muscles and loosens bronchial tubes which makes breathing easier. Furthermore, there is evidence that consuming caffeine regularly may lower a person’s likelihood of developing type 2 diabetes.  
The Bad 
Before you start chugging down more coffee, let’s talk about the potential downsides. Consuming caffeine later in the day may impact sleep quality since caffeine may block a hormone called adenosine which is linked to deep sleep. People who consume higher doses of caffeine may experience symptoms of nervousness and an increased heart rate. If you are someone who experiences anxiety or panic attacks, consuming too much caffeine can trigger those symptoms. It is worth noting that caffeine can have an impact on women's fertility as it can decrease muscle activity in the fallopian tubes. For pregnant women, it is advisable to limit their caffeine intake to 200 milligrams per day as excessive consumption can result in elevated caffeine levels in the fetus, leading to reduced blood flow and oxygen levels which can increase the risk of miscarriage and low birth weight. Additionally, if you are taking medication, you should be mindful when drinking caffeine because it may not be as effective. If you have gout, an increased amount of caffeine may cause a gout attack. Lastly, caffeine negatively affects the circulatory system by increasing blood pressure and potentially impacting cardiac functions. 
At the end of the day, it’s all about moderation. While caffeine can have some great benefits, it’s essential to be aware of the potential negative effects. So next time you reach for that cup of coffee, ask yourself – is it worth it? Listen to your body and make the best decision for you. ​

Sources:  
Caffeine | The Nutrition Source | Harvard T.H. Chan School of Public Health 
Caffeine as a Factor Influencing the Functioning of the Human Body—Friend or Foe? - PMC (nih.gov) 
Caffeine: Benefits, risks, and effects (medicalnewstoday.com)  
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FANNS at the Vallejo Farmers' Market

7/18/2023

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By Catherine Park, Public Health Nutritionist
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Every Saturday year around, the Pacific Coast Farmers’ Market Association hosts the farmer’s market in the downtown district of Vallejo, CA.  Vendors from across Northern California come to share their freshly grown produce and community members come to enjoy!  Along with the seasonal produce, local honey and good old snacks, people also come to enjoy the information on nutrition, and take advantage of the WIC-FMNP coupons for families, seniors, CalFresh-EBT and Market Match that are offered and accepted at PCFMA’s farmer’s market.
 
Programs such as these make locally grown fruits and vegetables more affordable and accessible to nutrition support program recipients. The Food Agriculture and Nutrition Network of Solano County (FANNS) contributed to these efforts by attending the Vallejo farmer’s market on three separate occasions this summer.  FANNS hosted a fun fruit and vegetable scavenger hunt for all children and families which garnered a lot of attention and participation from both vendors and visitors.
 
Six fruit and vegetable plushies were hidden across various produce booths, participants were tasked with finding and capturing a picture of each one and reporting back to the FANNS booth for a prize.  The FANNS booth was stationed between WIC and CalFresh-EBT to help target families receiving food assistance benefits and entice them with a game that encouraged visits to multiple vendors thereby increasing business for farmers and opportunities to purchase fresh fruits and vegetables. Families were provided with cookbooks and stickers upon completion of the scavenger hunt. FANNS used their presence at the Vallejo farmer’s market as an opportunity to share a variety of food resource information and community activity events provided by various FANNS partners and agencies. By engaging with families and initiating new relationships with local farmers through interactive activities and events, FANNS hopes to continue its efforts to connect nutrition support systems and close accessibility gaps.
 This activity was a fun step in that direction by bringing healthy food, families and local food systems together in a playful way.
 
We would like to thank FANNS members who hosted the booth and partners who supported this activity by providing program resources!
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No Waste Cooking

3/22/2023

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By Shealyn 

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Have you ever found yourself throwing away a pile of food scraps when preparing a meal for yourself or your family? Well don’t worry, you’re not alone. Food waste has become a serious problem in our world today and is one of the greatest issues facing the sustainability of our future food systems. While efforts are being made to help minimize food waste globally, our actions play a major role. To help fuel our future and develop a more sustainable way of living, practicing no waste cooking in the kitchen is a start!

Now let’s dive into what it means to practice zero-waste cooking and how to get started.

What is zero-waste cooking?
Zero waste cooking is basically cooking a meal with no waste left behind. This means you are using all parts of the foods, even the not so tasty ones!
Zero Waste Techniques:
Prepare and Plan ahead - Planning and preparing your meals ahead of time can help reduce food waste in your home:
1. Take a glance in your fridge, freezer and pantry before going to the grocery store
to make sure are not buying the same foods
2. Make a list of meals to make that week and prepare a shopping list with the
ingredients needed
3. Try buying food from bulk bins to save money and reduce food packaging waste.

Reuse and Repurpose: - Reusing leftover food scraps can help prevent food waste and also make the most out of your grocery spending. Try out these tips to repurpose your scraps!
1. Stalks and Stems - Stalks and stems are one of the most common discarded parts
of vegetables - broccoli, cauliflower, kale, swiss chard - however, they can be
used in a variety of ways:
- Try this out → Finely chop stems or stalks and saute, roast, or steam
them. You can even add them to soups or grate them to make a coleslaw.
2. Leaves - Many vegetables and fruits - beets, celery, radishes, carrots,
strawberries - come with leafy tops. These leaves are full of nutrients that help
maintain a healthy diet.
- Try this out → use the leafy part of these foods as a salad base, in a
smoothie, or sautee them! You can also try making a sauce or dip by
pureeing them with other tasty ingredients.
3. Peels - Many vegetables and fruits are peeled before eaten when they don’t need
to be: cucumber, carrots, potatoes, apples, and so much more. Think twice about
throwing these peels away and try turning them into a waste free snack:
- Try this out → dip cucumber peels into your favorite dip, bake potato
skins for crispy chips, or add carrot peels to a salad. (just make sure you
wash your produce very well before using their peels)
4. Tops and Ends - Don’t make the mistake of cutting the tops or ends of produce.
You can save them for making vegetable stock or save to compost.
5. Bones - If you buy meat with bones, don’t throw them away. These can be boiled
in water, along with other ingredients (other veggie scraps mentioned above), to
make a yummy broth.
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Recycle
If you have a hard time incorporating food scraps into your cooking, don’t worry. You
can discard all unused products in a compost bin.
- Try composing these leftovers:
a) Rotten or unused fruits and vegetables
b) Coffee grounds
c) Paper tea bags (if any other material, compost the tea leaves and recycle
the rest)
d) Eggshells
- Things that should not be composted
e) Dairy products
f) Oils and fats
g) Meat

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Kids in the Kitchen

1/22/2023

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By Sophie
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It is the most wonderful time of the year, the holiday season! This season is perfect for families to spend quality time together and enjoy family meals. Eating meals together as a family can be an important way to foster a sense of attachment and connection. But did you know cooking could strengthen family bonding as well? Now, let's get our kids involved in the kitchen.  Cooking with children can be educational, meaningful, and enjoyable. In addition, it is an efficient way of fostering healthy habits that will bring lifelong benefits.  ​

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