SUSTAINABILITY and SEASONAL SHOPPING

What does sustainability mean to us here at Hilton Head Health and what it should mean to you? In order to provide the best product to our guests we try to only get in what’s sustainable and what is close to our area, which can be pretty difficult when we are trying to also give variety.  All of our seafood comes from the Charleston, SC area up through the coasts of North Carolina.  The only fish that we clearly can’t get local is Salmon, which comes out of Boston.

With this being available to us, we are able to get fish from the waters to our prep tables within 24 hours.  That’s not saying that frozen fish is bad because if you live in places that are truly land locked it’s going to be harder to get some of that variety locally.  It helps the environment if we all chose to eat and shop this way.  In our society we think well, i want peaches tonight, knowing it’s not peach season but we buy them anyway, and chances are they aren’t as good as you thought they were going to be.  That’s why during peak seasons for fish, fruits, and vegetables, you load up on them.  I always think when I eat strawberries in December, they are nothing like eating strawberries in June or July. They are so plump, red and delicious it makes my mouth water.

Getting your fish, poultry, produce, and even dairy products from your local businesses is a great practice.  You potentially can see the company that makes your cheese and then find out which farms that dairy is coming from.  Or maybe you know the docks that your local market get their fish from.  This is more of a lifestyle to choose and can be a very healthy lifestyle.  Remember its quality and not quantity.  The value is how good it is for your body and how good it is for your environment.

With a more seasonal and local push, get to know which farms your produce come from and maybe get to know the people on the docks catching your fish or even raising your beef and chickens.   Home is always close to the heart so keep that heart healthy and shop close to home!

Stir-Fry Night Done Light

Stir fry is a popular go-to in my home when I am caught in the middle of a busy evening.  They are great, quick, easy meals that are simple to prepare.  Here are a few tips to bulk up the nutrition for stir fry night in your home.

• Bulk up on vegetables! Any vegetables that are in your refrigerator left over that you have already prepped or chopped toss in to the stir fry. Adding more vegetables to the stir fry will make the dish look bigger, more colorful, and will fill you up. Go crazy; carrots, peppers, broccoli, onions, green onions, shiitake mushrooms, soybeans, water chestnuts, or sprouts will all be great vegetable additions to your stir-fry.


• Easy on the oil; adding too much oil to a stir-fry can easily load on the calories. Use flavorful oil such as sesame oil to add rich flavor, it will go a long way without using too much. If you notice the stir-fry is a little dry, rather than adding more oil, add a touch of water in order for the vegetables to steam perfectly.


• Whole grains; contain protein and fiber meaning, whole grains will keep you fuller longer.  Try using brown rice or soba noodles.


• Pick your sauce carefully. Common stir-fry sauces are loaded with sugar, sodium, and fat. Make your own by using low sodium soy sauce, fresh lime juice, mirin, or rice wine vinegar.


• Add some protein! Choosing a lean protein will be a great addition to the perfect stir-fry. Protein will bulk up the meal, keeping you full and satisfied. Think outside the box and try; sautéed pork tenderloin, shrimp, tofu (yes, it is delicious... try it!), soybeans, or toasted cashews (small portion).


• Get creative! Stir fry’s have many variations; try new ingredients to keep each meal exciting. Try adding light coconut milk, sliced mangos, slivered almonds, or sesame seeds.

Stir-fry’s can vary, get creative and try new ingredients. Below is one of my favorite stir fry recipes;

Rice

1 ½ cups                 Brown Rice, long grain, uncooked

3 cups                     Stock, chicken or vegetable

 Stir Fry

1 cup                      Carrots, halved, cut on bias

2 cups                     Broccoli Florets

1 cup                      Bean Sprouts

1 cup                      Celery

1 cup                      Straw Mushrooms

1 cup                      Bell Peppers (red & yellow) julienne

1 cup                      Water Chestnuts

½ cup                      Soy Beans

1 cup                      Egg Beaters

½ cup                      Cashews, unsalted/ lightly salted, pieces or chopped

¼ cup                      Soy Sauce, low sodium.

2 Table spoon        Garlic, fresh, minced

2 Tablespoon         Ginger, fresh, minced

1 Tablespoon          Sesame Oil

Pinch                         Sea Salt

Garnish

3 each                     Wontons, (cut into triangles and baked)

1 head                    Red Cabbage Leaves, used as cups to hold stir-fry

2 each                    Green Onion Frills –or chopped green onions

DIRECTIONS: 

• Preheat oven to 350˚ F.


• Cook brown rice with stock in large sauce pot.


• Bake wonton triangles until golden brown – let cool and set aside.


• Preheat large sauté pan and add sesame oil.  Sauté garlic, ginger, onions, celery and peppers.


• Once tender add broccoli, mushrooms, water chestnuts and bean sprouts.  Add soy sauce to vegetables as they cook.  Cook until al dente (slight crunch) then set aside and keep hot.


• On the side, scramble egg beaters in separate sauté pan.


• When all components are finished, combine all ingredients together in a large warmed bowl, season with salt.


•  Drizzle sweet soy sauce glaze over dish for extra stir fry flavor. Place in cabbage leaves and top with onion frills and crisp wonton chips.

NUTRITION:

Number of servings: 6

Serving Size: 2 ¼ cups

= ¾ c. rice & 1 ½ c. veg

Calories: 360

Fat: 9 grams

 

Vegetables? No Thank You.

“Eat Your Vegetables!”

Growing up, this was my Mother's favorite quote! There were many nights that I sat at the dinner table, well after my family was done eating, being forced to eat the vegetables on my plate. As a kid, my guaranteed way to get rid of my vegetables was to pile on the ketchup! Yuck!

Fortunately, there are several other delicious ways to eat your vegetables and love it!

Include vegetables into a dish you already love.

Try the H3 Beef and Vegetable Lasagna. This recipe packs so many flavors that you will hardly notice their attendance in this dish. 

 

Try vegetables in soup.

Soup is a great way to sneak in extra vegetables. The H3 Carrot Soup is super tasty, sweet and spicy—and it will provide you with a healthy dose of onions and carrots.

 

Make vegetables fun!

It is easy to get in a vegetable rut. However, challenge yourself to try something different just in the way you serve your vegetables. Try a grilled vegetable Kabob or stuff a portabella mushroom or tomato.

 

Sneak those veggies onto a pizza.

This is by far my favorite way to eat my vegetables. Use the H3 Pita Pizza recipe and add all of your favorite vegetables. Between the tasty marinara sauce and feta cheese your vegetables will only compliment the dish. Broccoli is my personal favorite addition.

 

Take your vegetables skinny dipping.

An awesome way to add flavor to raw vegetables is a delicious dip. H3 Ranch, Green Goddess dressing, or Spinach and Artichoke Dip goes well with veggies.