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Phone: 304-270-1006
Fax: 304-270-1006
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Valley Cusine
Go Green with Organics
By Lisa Coleman, MS, RD, LDN
It's easy to find whole foods for the health and wellness of
your whole family! Choose foods that are fresh, seasonal, and less processed. Over the past few years, fresh, frozen
and canned organic products have grown in availability and popularity. The grocery store offers many choices if
you prefer organically produced food.
Ask the Nutritionist
Can natural and organic products be "unhealthy?"
Consumers may perceive that natural and organic products are
a healthier choice, but potato chips, cookies, beer and soda can be organic and are not health foods! Keep in mind
that natural and organic foods may contain significant amounts of butter, lard, sugar and salt, so it's important
to read the Nutrition Facts Panel.
Is organic food better for me and my family?
The USDA makes no claims that organically produced food is safer
or more nutritious than conventionally produced food. Organic food differs from conventionally-produced food in
the way it is grown, handled and processed. It makes sense that if crops are grown without pesticides, fewer pesticides
will get into the soil and water, foods will contain less of them and people who eat organic foods will have lower
levels of pesticides in their bodies. Research has shown that organic foods contain less pesticide residues, which
can be a benefit for growing children.
Why does organic food cost more?
Organic farming is more labor and management intensive. Over
time we have seen the price gap narrow between organically-grown products and more conventional alternatives, as
organic farmers develop more cost-efficient techniques and get larger yields.
Do I still need to wash organic fruits and vegetables?
Absolutely! Even though pesticides are not used, produce can
come into contact with other contaminants such as pollution, acid rain, compost and insects on its way to market.
Parmesan-Crusted Herbed Chicken
1 lb boneless skinless chicken breast
½ cup dried whole wheat bread crumbs
2 tablespoon Parmesan cheese, grated
½ teaspoon dried parsley flakes
¼ teaspoon dried basil
¼ teaspoon dried oregano
1/8 teaspoon garlic powder
dash ground pepper
1 each, egg beaten with1 tablespoon milk
flour for dredging
Preparation
Preheat oven to 375 degrees. Lightly oil a 9-by-9 inch baking
dish.
Cut each chicken breast half in half crosswise.
In a medium bowl, combine bread crumbs, Parmesan cheese, parsley, basil, oregano, garlic powder and pepper.
Dredge each chicken breast piece with the flour, dip in the egg and coat with the bread crumb mixture, pressing
to coat well.
Place in a single layer in the prepared baking dish and bake for 30 - 35 minutes, or until juices run clear when
the breasts are pierced with a knife.
Serve immediately.
Yield Makes 4, 4-oz. servings
Prep Time: 10 mins.
Cook Time: 35 mins.
Nutritional Information per 4 oz. serving:
Calories: 190
Calories from Fat: 36
Total Fat 4g
Dietary Fiber less than 1g
Carbohydrates 10g
Saturated Fat less than 1g
Protein 25g
Cholesterol 110mg
Sodium 240mg
Spinach withToasted Pine Nuts and Raisins
1 lb organic baby spinach
1 tablespoon extra-virgin olive oil
¼ cup balsamic vinegar
2 tablespoon brown sugar
¼ cup pine nuts, toasted
¼ cup raisins
Preparation
Heat a heavy, deep skillet over medium-high heat. Add a sprinkling
of water and the spinach and toss until wilted, 2-3 minutes. Add more water if needed to prevent the leaves from
scorching.
Transfer to a serving dish. Increase the heat to high. Add the oil, vinegar and sugar to the skillet and bring
to a boil. Pour the hot dressing over the spinach.
Garnish with pine nuts and raisins. Serve warm or cold.
Yield Serves 4
Prep Time: 5 mins.
Cook Time: 10 mins.
Nutritional Information per serving:
Calories: 180
Calories from Fat: 72
Total Fat 8g
Dietary Fiber 3g
Carbohydrates 29g
Saturated Fat less than 1g
Protein 4g
Sodium 190mg
Stawberries Modena
1 pint organic strawberries
1 tbsp orange juice
1 tsp (or a little more) balsamic vinegar
Orange zest, as garnish
Preparation
Gently toss the strawberries with the orange juice and the vinegar.
Serve in individual portions garnished with orange zest.
Yield Serves 2
Nutritional Information per serving:
Calories: 49
Calories from Fat: 4
Total Fat less than 1g
Dietary Fiber 3g
Carbohydrates 12g
Saturated Fat less than 1g
Cholesterol less than 1mg
Protein 1g
Sodium 1 1/2 mg |
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Lisa Coleman is the In-store
Nutritionist at the MARTIN'S
Food Market in Eldersburg, Md.
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