Ask the Experts Blog

For the last three years Lakeland Health has participated in the Benton Harbor Farmers’ Market which takes place at the Dwight P. Mitchell City Center in downtown Benton Harbor every Wednesday from 10:00 a.m. to 3:00 p.m., from June through September. The market features many local vendors selling various fresh produce and other local goods.

Registered Dietitian, Heather Rudnik, will be on site all summer long offering tips and demonstrations on how to create a savory meal plan on a budget. She will offer three, 30-minute meal demonstrations and provide further nutrition education throughout the day.

“The goal of these activities is to help visitors to the Farmers’ Market learn how to incorporate seasonal produce into the meals they make at home,” said Heather “I have found these activities have exposed visitors to unfamiliar vegetables, and even helped others begin enjoying vegetables they may have previously disliked.”

This year, Lakeland is also piloting a program with residents from Harbor Towers, called Prescription for Health. We all know fruits and vegetables are necessary for good health, but many people are not eating the recommended amount of these foods. To address this, healthcare providers can write a prescription for qualified participants, which they can use to purchase fruits and vegetables at the Benton Harbor Farmers’ Market. Participants in this program will also receive health coaching and have the opportunity for weight and blood pressure checks.

For more information on nutrition and other community health and wellness initiatives visit: www.lakelandhealth.org/CHW

Get a sneak peak at one of Heather’s featured recipes below:

Featured Recipe: Veggie ‘Fried’ Rice

Serves 6 as a side • Prep time: 20 minutes • Cook time: 1 hour

Ingredients:

For the sauce:

3 Tbsp low-sodium soy sauce
1 Tbsp honey
3 Tbsp orange juice
1 tsp sesame oil
2 garlic cloves, minced
1 Tbsp ginger root, minced

For the meal:

1 ½ cup dried brown rice
3 Tbsp canola or olive oil, divided
2 large eggs, beaten
1 small onion, diced
2 carrots, grated
3-4 cups of mixed vegetables, diced

Directions:

1. Mix the soy sauce, honey, orange juice, sesame oil, minced garlic, and minced ginger together. Set aside.
2. Make the brown rice according to package instructions. Set aside.
3. Heat 1 Tbsp oil in a pan over medium heat, add eggs and cook until done, flipping only once.
4. Cut eggs into small pieces and set aside.
5. Wipe out the pan and heat the remaining oil over medium heat, add onions and cook until they are see through.
6. Add vegetables and cook for 4 minutes or until done.
7. Add sauce, rice, and eggs to the pan and toss to combine. Cook, stirring occasionally for 4 minutes, or until rice is heated all the way through

 *Notes: This is a great recipe to make when you want to use up extra vegetables! Possible vegetables to use in this recipe include: asparagus, bell peppers, zucchini, broccoli, and mushrooms.

For more healthy recipes, visit: www.lakelandhealth.org/recipes