Fresh Focus

When thinking of summer cooking, usually the first thing we all think of is the grill. However, remember that just because we use this king of summertime cooking every year, this doesn’t mean we always have to use it the same way. For example, it isn’t only for burgers and hot dogs!  

When cooking on a grill, the first thing you need to be aware of is the use of direct or indirect heat. Direct heat is basically putting your food right on top of the heat source (which is typically more towards the center of the grill, over your flame or coals). Indirect heat will be more towards the edges of the grill or up on the top rack. Note that all grills will heat up and cook a bit differently, so you’ll want to get used to yours! Some things will do better with a slow cook on the outside edge (especially if it’s a bigger cut of meat), some things do better over direct heat, and sometimes it’s good to use that direct heat for a bit to finish it off after a slow cook. The same goes for anything you are trying to grill (i.e. meat, vegetables, potatoes, corn, etc.). Don’t be afraid to try different things, or look up grilling techniques for certain foods.  

Keeping grilling accessories simple can make it easier on you this summer season. First, the most simple accessory is a grill basket. Select a pan/dish style basket as these can be great for veggies or smaller meats, such as shrimp or thin strips of chicken. You won’t have to worry about losing your food through the grates, and they become easier to flip and stir as they are cooking! 

Another great option can be the use of foil packs! Grab some foil and throw in your favorite summer foods (meat, veggies, potatoes, etc.) with some seasonings, and a little olive oil or butter, and let the magic happen! 

Foil packs can be cooked indirectly, such as on the grate or slightly off to the side, or you can use direct heat and put them right in your campfire on your hot coals. A quick note, it’s a good idea to double-wrap your food in foil if you are using direct heat (or if you just have to much food in the pack for one layer to handle without tearing). In episode 39 from the Fresh FocusPodcast, our grill master and Dietitian suggests wrapping everything in cabbage leaves before you wrap it in foil. This way, the cabbage takes the brunt of the heat, and the food inside gets a more even cook. It also does a better job at keeping things from sticking to your foil!  

Don’t be afraid to use a digital thermometer in order to maintain food safety. Remember, 165 degrees is your general target in order for your meat to be fully cooked. Listen in to episode 39 for more tips for your summer grilling season!  

Now that the weather is starting to warm up, we can get excited about summer recipes! In general, when the weather gets warm, we tend to eat lighter foods unlike the heavy, hearty meals that we consume during the winter months.  This means we get to use all of those good veggies from the garden, seasonal fruit, and lighter protein options.  

Here are some recipes that use garden (or any) vegetables:  

·         Zucchini or summer squash boats: Slice these in half lengthwise, hollow out the inside, removing the seeds, and fill with things like ground meat, quinoa (or any other grain), diced bell pepper or onion, seasoning or fresh herbs, and top with a little cheese.  

·         Tacos/Lettuce wraps:  These are an easy way to get a balanced meal if you’re making them at home.  Use grilled chicken, fish, or ground beef or turkey, shredded lettuce or cabbage, fresh tomatoes, a little cheese and salsa.  Go the lettuce wrap route for a lower carb option and to get an extra serving of veggies!

·         Salads: you can really spruce up a salad and make it an amazing and filling meal.  This is a great way to get several servings of vegetables in and even use up some veggies from the fridge that need to be consumed.  Start with lettuce, spinach, or any leafy greens, add veggies like fresh tomatoes, corn, cucumbers, and avocado.  You can add protein like chicken, fish/shellfish, steak, or beans and legumes if you’re going for a plant-based meal.  

·         Bowls: These are a popular new meal trend that is basically like a salad but instead of lettuce or greens, the base consists of a grain like rice or quinoa, and topped with sliced or diced veggies and some kind of protein.  One of my favorites is an Asian poke bowl with rice, tuna, avocado, cucumber, sliced radish, soybeans or edamame, and topped with a little spicy mayo and soy sauce.  You can also make one with a more southwest flavor with rice, grilled chicken, black beans, corn, bell peppers (grilled or raw), and salsa.  

These are just a few ideas to get you going, but Dietitian Amanda shares more ideas on Fresh Focus Podcast episode 40.  The great thing about these recipes, is that there’s no right or wrong way to prepare them! If you have access to fresh vegetables then that is ideal, but frozen and canned work great as well!  

When you enter the grocery store have you ever wondered how to choose the best produce? Our food environment today is one where we can pretty much get any food anytime we want it.  Listen to Episode 38 from the Fresh Focus team where Dietitian Zachari Breeding talks about how to choose produce to fit your needs. 

The benefits of seasonal produce include being higher in nutrient and flavor content and the seasonality of foods is dependent on the climate and the land where it is grown. You can search crop harvest calendar for your area but the best tip is to use your senses!  So don’t be afraid to sniff that pineapple! Zachari gives us his 4 tips in this episode.  

1.       Avoid produce that is bruised or has notable damage such as holes or divots 

2.      Give it a squeeze. No fruit except apples should be hard. Most ripe produce gives under a little pressure. 

3.      Give it a whiff. A sweeter fragrance indicates ripeness of fruit. 

4.      Go for vibrant colors. Produce with bright colors indicates freshness rather than being dark, dull, or off-color (such as green peaches).

Remember all vegetables should be firm, even in color, with no visible damage or bruising. And you will want to store your fresh fruits and vegetables in the produce bin found in most refrigerators. The more open the humidity setting is (the open/close button that swipes left to right on the produce bin), the lower the humidity. Closed humidity settings mean higher humidity. Foods such as apples/pears, avocados, melons, and stone fruits should be stored under low-humidity (or the open setting). Foods such as cruciferous vegetables, root vegetables, greens, summer squashes, and cucumbers should all be stored under high-humidity (or the closed setting). Never refrigerate potatoes, sweet potatoes, or winter squash – cold temperatures convert the natural starchiness into sweetness which can offset the overall flavor. 

Keep in mind there is nothing wrong with choosing canned or frozen produce – their appropriateness has more to do with functionality. Meaning, canned tomatoes are much better when making marinara sauce whereas frozen squash should never be grilled. Using a combination of fresh and pre-packed fruits and vegetables not only saves you time, but allows you to take advantage of the best of all the worlds to make your next cooking excursion easy, nutritious, and flavorful. 

Listen to Fresh Focus episode 38 to find more ways to become more comfortable with choosing produce to meet your needs!

How many plants are we eating on a routine basis? How many colorful varieties of fruits and vegetables are we consuming on a daily basis? Eating a diet rich in vegetables and whole fruits has countless health benefits. These plants are packed with vitamins and minerals that our bodies need on a daily basis. 

The more color you eat, the better. Each color of vegetable represents a different phytonutrient. A phytonutrient is a broad term for compounds that are produced in plants that are beneficial for our health. 

It is so beneficial to literally eat the rainbow of colors and in terms of gardening to grow a rainbow of produce.

·         Red: The red color of tomatoes, strawberries, and beets is called lycopene and lycopene protects your body against free radicals which can ultimately help prevent cancer, heart disease, and lung disease. 

·         Blues and purples: Blueberries and blackberries contain anthocyanins which slow aging and help with heart health. 

·         Green: Lutein which is found in greens can help prevent macular degeneration.

·         Whites: Allicin which is found in white plants like onion and cauliflower has anti-tumor properties. 

If you have ever considered whether gardening is something you could give a try. You might just find the more you grow, the healthier you eat. 

Gardening can provide your family with healthful and cost saving food options. You don’t not need to be an expert gardener or have any experience to start.  First, think about why you want to garden. Knowing the “WHY” you want to start, will help you stick with your plan in the long run. As you experiment with your first gardening season, don’t be discouraged if you have some mishaps. Remember that gardening is a learning experience and will take time to master. The more experience you gain, the better gardener you will be. 

Listen in to Fresh Focus episode 37 where Marion VA Registered Dietitian Nutritionist Loran shares her experience with growing colorful produce at home. 

Ever tasted a dish and thought to yourself how flavorful it was? Herbs are often used to enhance a dish and raise the flavor profile to a new level. Herbs are sometimes an afterthought when it comes to meal planning and preparation. They have been used for thousands of years for their medicinal properties. Herbs add flavor to cooking without adding any fat or sodium. Not only do they add great flavor to your plate, but offer a wide array of health benefits as well. 

Growing herbs at home doesn’t have to be expensive, and because they can be hardy they are great for a beginner gardener. Some herbs are very affordable to buy fresh. The important thing to remember when buying fresh is to make sure to store them appropriately. Because herbs do not always keep for long periods of time, it’s important to purchase herbs close to the time you are going to use them. Store dried herbs and spices in a cool, dry, dark place. Keep powdered herbs for no longer than one year.  The longer dried herbs sit the more flavor they lose. Add fresh as close to serving time as possible for the most flavorful results! You know the best thing you can do to get the most flavor out of your herbs? You can grow your own at home!

You do not need to be an expert gardener to start your own herb garden. You also do not need a large yard or a ton of outdoor space. All you’ll need to start growing is a repurposed container or a spot of ground, some soil, water, and some research of the right growing environment for the herbs you are wanting to cultivate. 

Choose one or two herbs that you use frequently and give it a shot. You’re not going to learn unless you try. Growing herbs and using them for cooking can add some extra flavor and color to your dishes that will leave the whole family asking for more. Some examples may be adding mint, cilantro, basil and parsley to your next salad or sprinkling some dill or parsley into your potatoes. 

Listen in to Fresh Focus episode 36 where Marion VA Registered Dietitian Nutritionist Loran reviews growing your own herbs and make your own challenge for yourself today! Try a new herb this week and maybe even start up your own herb garden. 

Do you ever seek out your family for advice? Although our Fresh Focus Dietitians are the specialists on planning your plate the healthy way, getting back to your own family roots can help show you how to begin before you even pick up your plate. What better way to kick off the season of warmer weather with being able to grab some fresh veggies to put on your plate from your very own back yard! Listen in to episode 35 while Dietitians at Fresh Focus talk with some of their own family members on tips and tricks of starting a garden. 

As dietitians, we do tend to talk to veterans and their families on getting reconnected where their food comes from.  It is beneficial for all of us and a great time to get together with family members and share ideas about gardening and can be a fun time down memory lane. Gardening can be both a healthy way to add more nutritious foods and also a great way to add in more movement and physical activity into our day.  

So what do you do when you are thinking about starting a garden.  It may seem strange at first but you actually want to plan ahead so be thinking of your garden ahead of time even a year in advance! Plan to start thinking of a garden for next year today! 

·         Research your soil!   Research and come up with items that grow in your area.  You can look online to your local Extension Agency for assistance. Then research your back yard space. You will need to decide on an in ground garden or containers. You may even have space for a green house!

·         Start a list of items you actually need. We don’t recommend just going out and buying items and seeds and plants without deciding how much you actually  need. 

·         Remember to start small! When you are first starting out, focus on 3 tomato plants and then the next year you can plant tomatoes and bell peppers or advance to 3 veggie varieties. 

·         Look at your budget. Do you want to start with seeds or plants?  Starting everything from seed, takes more time but can save you money in the long run.    Or if you want to start with plants, look at your local gardening store for options.   Remember to save seeds for next year and share in the community. If you have neighbors or family members keep your seeds store them for the next year or give away to your neighbor and vice versa.  

Remember you do not have to be an expert gardener to start your very own garden!  Happy gardening! 

Description: During a nutrition assessment, your Registered Dietitian Nutritionist will ask a lot of questions to the Veteran, but also to their caregiver. Being a caregiver comes with a unique set of challenges. Sometimes, a referral to the Caregiver Support Program will be made from your Dietitian. Listen in to episode 34 of Fresh Focus, as we welcome Jonnah Coffel to shed light on what to do if you are experiencing some caregiver burden, and what resources are available for assistance. 

Host Bio: Focus Dietitians Beth Blair and Lindsey Purcell welcome Jonnah Coffel, Licensed Clinical Social Worker from the Marion VA Health Care System. Jonnah works with the Caregiver Support Program. 

Description: Families and caregivers are the Veteran’s support system and help to prevent or manage chronic illness with healthy eating. So whether you find yourself brand new in that caregiver role, or maybe have been considered a caregiver for years, we want to support you. Listen as Home Based Primary Care Dietitian, Amanda, goes through 5 tips for taking care of yourself while you are taking care of your veteran.

Host Bio: The Dietitians at Fresh Focus welcome Amanda Settle Registered Dietitian Nutritionist, Certified Diabetes Care and Education Specialist out of the Marion VA Health Care System. Amanda works with Home Based Primary Care. 

Description: If you have ever been distracted while eating you know how easy it can happen to any one of us, but when we are concerned when a loved one may not be eating enough, we want to focus on how to help them reduce distracted eating.  Listen to episode #32 for tips and tricks on keeping focused at the table. 

Host Bio: The Fresh Focus Dietitians Beth Blair and Lindsey Purcell welcome Bethany Dawson, Home Based Primary Care Dietitian from Louis A Johnson VA in Clarksburg, WV.

Description: As a caregiver or someone in a veteran’s support system, you may notice your loved one having difficulty chewing or swallowing certain food items. Veterans with neurological disorders such as Parkinson’s Disease, Multiple Sclerosis, traumatic brain injury, and dementia are more likely to have difficulty swallowing, or what we call Dysphagia.  

In episode #31, Michele Martin, Marion VA Community Living Center Dietitian interviews Nicole Ziarnek, Speech therapist. Nicole shares a wealth of knowledge making it easy to understand what exactly happens to food and drink once you start the eating or drinking process, and helpful techniques to optimize intake from our Veteran’s with feeding difficulties.

Host Bio: The Dietitians at Fresh Focus welcome Nicole Ziarnek, a Speech Therapist from the Marion VA Health Care System.