Tomato Coconut Gazpacho with Arugula Quinoa Mint Salad
Prep time: 15 minutes
Cook time: 15 minutes
Yields: 4
Organic Budget Tip:
1) Steer clear of purchasing boxed quinoa. Go to the bulk section and save by just about ½.
2) Buy local. Get to know your farmers and ask questions. Often they are not certified organic but do not use harmful pesticides, practice sustainable farming methods, and do not treat their soil with artificial fertilizers.
Love to Your Body:
Need to prioritize what produce to purchase organic and what to purchase conventional? This pocket guide from the EWG (Environmental Working Group) will help you maintain your budget and help you determine what has the highest levels of pesticides.
http://static.ewg.org/reports/2012/foodnews/pdf/2012-EWGPesticideGuide.pdf
Here are 3 reasons to pull the trigger and purchase organic:
1) Reduces health risks
Many EPA-approved pesticides were registered long before extensive research linked these chemicals to cancer and other diseases. Organic agriculture is one way to prevent any more of these chemicals from getting into the air, earth and water that sustain us.*
2) Soil
Kale is here! This vegetable is one of the healthiest out there and those beautiful leaves provide an earthy flavor packed with vitamins and nutrients. Remember, go organic to avoid all the pesticides used on conventional kale. Here are 3 reasons to start eating kale (including a super easy recipe):
1) Digestion. You’ll look killer in your bathing suit with that flat tummy! 1 cup of kale has 20% of the RDA of dietary fiber, which promotes regular digestion, prevents constipation, and curbs overeating.
Thank you for attending, Eating Organically on a Budget at the Bound Brook County Library on 6-21-11. Follow us on Facebook and Twitter for recipes, organic eating info, and wellness tips.
Here are a 12 hints to save money and still purchase organic.
1. Dirty Dozen/Clean 15
www.nakednutritionnow.com/blog/dirty-dozen-clean-fifteen
2. Rule of Thumb
- thick skin can buy conventional; thin skin stick to organic
3. Always look for store brands
4. Buy in bulk
5. Plan ahead
6. Eat out less and make your own
7. Look for weekly local specials
Refreshing Fruit Salad
Serves 2
2 Small Apples
½ Cup Blueberries
1 cup sliced strawberries
2 Medium Oranges (cut into small pieces)
1 Small Banana
¼ Slice Almonds
8 oz Fat Free Greek Yogurt
2 tbsp cinnamon
1 tbsp ground ginger
Put all fruit in 2 bowls. Top with almonds, dollop of yogurt, and spices. Serve on a hot summer morning.
Avocados and tomatoes are a match made in heaven. Avocados are loaded with nutrients such as dietary fiber, vitamin B6, vitamin C, vitamin E, potassium, magnesium, and folate. They’re also cholesterol and sodium free. Avocados contain 60% more potassium per ounce than bananas. This salad is great over greens, as a side, or topping on fish.
Yields: 3 servings
Prep time: 10 minutes
Ingredients:
- 1 avocado (diced)
- 1 tomato (diced)
- 1/4 cup feta (crumbed)
- 1 tbsp fresh lemon juice
- fresh dill (minced)
Directions:
Mix together all ingredients and serve.
Naked Nutrition knows gluten-free can be ridiculously over priced and some items are just hard to find, like bread crumbs! Yes, they can be GL and not cost you a fortune. Here you go:
Truffle Feta Bruschetta
Try this refreshing summer appetizer for your next gathering.
Yields: 4 servings
Cook/Prep time: 20 minutes
Ingredients:
- 4 oz low fat feta
- 2 tbsp truffle oil
- ½ zucchini, grilled and chopped
- ½ roasted red pepper, grilled and chopped
- ½ small red onion, grilled and chopped
- 2 medium tomatoes, diced
- 12 slices of whole grain French bread
Directions:
Heat grill. Brush zucchini, red pepper, and onion with olive oil and grill until golden brown. While veggies are cooking, toast bread on grill. Cool and chop. Mix together all ingredients (except for bread) and place mixture on top of bread.
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