Healthy Summer Recipes 2014

  • It's prime time for Greenmarkets like the one in Union Square in New York City and in areas in America within traveling distance of local farms.


    I've decided to make the Healthy Recipes a yearly feature here at the schizophrenia community.


    I recommend you buy or check out of the library a copy of The Organic Food Shopper's Guide by Jeff Cox. 


    He exposes how you can tell that produce is a GMO product (a genetically modified organism):  Organic produce has a five-digit code starting with 9 on the sticker stuck to the fruits and vegetables.  Conventional produce has a four-digit code and GMO produce has a sticker that starts with 8.

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    It's true that in New York State you can use food stamps and WIC to buy produce from Greenmarkets. Credit cards might be taken too for those of us who can afford to pay cash.


    The Shopper's Guide lists fruits and vegetables and their growing seasons and gives recipes in alphabetical listing along with information on nuts and grains and meat, poultry and seafood.


    The twenty foods to buy in organic form (owing to pesticides and the like) are: apples, beef, bell peppers, carrots, celery, cherries, chicken, citrus, coffee, corn, eggs, grapes (imported), milk, nectarines, peaches, pears, potatoes, raspberries (red), spinach and strawberries.


    I found a recipe in Women's Health  magazine that I've used over and over this summer that uses strawberries, goat cheese and scallions and whole wheat baguette, which can be bought at the Greenmarket.


    It's tasty and filling when you use the whole wheat baguette.


    Goat Cheese-Berry Bruschetta


    1   small whole-wheat baguette, bias-cut into 12 slices 1/4" thick

    1/4   lb strawberries, hulled and quartered (tops cut off is fine)

    1     scallion, white and green parts, sliced

    2     grinds black pepper

    2      oz soft goat cheese

    4     chives, snipped


    Preheat oven to 350 degrees F.


    Set baguette slices on a small baking sheet and bake for 10 to 12 minutes, until golden and crisp.  Remove and cool.


    In a food processor, pulse strawberries, scallion and black pepper until chopped. (Do not puree.) 


    Spread 1 teaspoon goat cheese on each baguette slice, top with 1 teaspoon strawberry mixture, then sprinkle with chives.


    Note:  It takes only three seconds or so to pulse the mixture in the food processor.  You can make the recipe without the chives, as I do.  You can also size down the recipe for one person as the original recipe serves 4.


    Per serving: 80 cal., 3.5 g fat (2g sat), 10 g carbs, 115 mg sodium, 1 g fiber, 4 g protein.




Published On: July 21, 2014