16 June Healthy day tip – Farmer’s market, Quick tuna and potato skillet dinner and Digestive Regularity
Looking for a summer outing, something that’s fun, educational, and good for you, too? Enjoy the “earthy experience” of a farmer’s market and buy your produce directly from small, local growers.
Throughout the country, local markets and U-pick-it farms are “cropping” up with seasonal produce, grown almost in your backyard. Here’s what makes them fun:
• Unique, regional produce—perhaps heirloom fruits and vegetables
• Ripe-from-the-farm flavor—especially when you pick it yourself
• Samples to taste
• Market entertainment—culinary demonstrations and local crafts
• Growers’ secrets—on growing and selecting the best produce. Just ask; vendors will likely share a cooking tip or two, as well. Find a farmer’s market near you.
• Read your local newspaper, or call your county Cooperative Extension agent.
• Callthe U.S. Department of Agriculture Farmers Market Hotline (800-384-8704) or visit www.ams.usda.gov/farmersmarkets.
Quick tuna and potato skillet dinner
Prep: 5 minutes Cook: 20 to 25 minutes Serves: 4
This is one of those nothing fancy jiffy skillet dinners, terrific to rely on when you don’t feel like cooking. Even the kids will be happy with this choice.
1 (24-ounce) package frozen O’Brien potatoes with onions and peppers
1 cup milk
¼ teaspoon garlic salt
¼ teaspoon pepper
1 cup frozen peas and carrots
1 (6½- or 7-ounce) can tuna packed in water, drained
1½ cups grated cheddar cheese
1. In a 10-inch skillet, combine frozen potatoes and milk. Heat to boiling, stirring often to break up potatoes.
2.Cover, reduce heat to low, and simmer 10 to 15 minutes, until potatoes are thawed and tender.
3.Remove cover and stir in garlic salt, pepper, peas and carrots, and tuna. Cook until peas and carrots are tender and tuna is hot, 2 to 3 minutes. Stir in 1 cup cheese, mixing well. Sprinkle remaining ½ cup cheese over top. Cover and cook over low heat until cheese is melted, 2 to 3 minutes.
Dietary Measures for Digestive Regularity
The most important factor in curing constipation is a natural and simple diet. This should consist of unrefined food such as whole grain cereals, bran, honey, molasses, and lentils; green and leafy vegetables, especially spinach, French beans, tomatoes, lettuce, onion, cabbage, cauliflower, Brussels sprouts, celery, turnip, pumpkin, peas, beets, asparagus, carrot; fresh fruits, especially pears, grapes, figs, papayas, mangoes, grapefruit, gooseberries, guava and oranges; dry fruits such as figs, raisins, apricots and dates; milk products in the form of butter, ghee and cream.
The diet alone is not enough. Food should be properly chewed, each morsel at least 15 times. Hurried meals and meals at odd times should be avoided. Sugar and sugary foods should be strictly avoided because sugar steals B vitamins from the body, without which the intestines cannot function normally. Foods which constipate are all products made of white flour rice, bread, pulses, cakes, pastries, biscuits, cheese, fleshy foods, preserves, white sugar, and hard-boiled eggs.