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NUTRITION
SUMMER FRESH EATING
Stock up at farm stands THERE’S NO BETTER time to shake them crisp. If you miss fried okra,
and farmers markets for up your diet to be more healthy try a chickpea flour dredge before
than summer, when fresh vegetables cooking in an air-fryer or roasting
healthy eating. and fruits are for sale throughout in an oven.
the community—and maybe even
showing up on your porch as a gift “If you try one recipe and dislike it,
from neighbors. that doesn’t mean you won’t like the
same vegetable cooked differently,”
“All summer produce is a great Smith says.
option for low-fat, low-sodium
sources of nutrition that’s also high in If fresh veggies are hard to fit in
fiber,” says Millie Smith, MS, RD, LD, your budget, the state’s Wholesome
CNSC, Clinical Nutrition Manager at Wave Georgia website has resources
The Medical Center, Navicent Health. to help. Many farmers markets,
including the Mulberry Market in
BOIL, SAUTE OR FRY? Macon, match EBT dollar for dollar
for fresh produce, which means
Most fruits and vegetables retain you can get double the peaches all
not only more flavor, but also summer long.
more nutrients the less time they
are cooked. Instead of boiling NEED MORE HELP WITH HEALTHY
veggies until they’re soggy, try MEALS? MAKE AN APPOINTMENT
blanching (boiling briefly, then WITH A DIETITIAN TODAY BY
straining into cold water) to keep CALLING 478-633-5212.
PEACH-APPLE
CHICKEN SALAD SANDWICH
PEACHES AND SUMMER go together like Macon and music. So why not add some fresh fruit to a crunchy, low-fat
chicken salad for a healthy light lunch?
INGREDIENTS DIRECTIONS NUTRITION INFORMATION
8 slices of whole grain bread 1. After baking or poaching the chicken until all juices run Servings: 4
Total Calories: 296
1 cup cooked chicken (about 5.25 ounces of raw clear, let cool. Then shred or chop the meat. Total fat: 6g
Saturated fat: 1g
skinless, boneless chicken breast or tenders) 2. M ix all ingredients, except bread, in a bowl. Adjust Cholesterol: 34mg
Sodium: 522mg
1 cup peaches, peeled and chopped sodium-free seasonings to taste. If dry, add a smidge more Carbohydrates: 44g
Dietary fiber: 6g
1 celery stalk, diced yogurt. Protein: 18g
1 cup Gala or Fuji apples, diced 3. S pread chicken salad on one slice of bread. For extra (Nutrition measurements are
based on medium-size slices
1 small red onion, diced crunch and flavor, add lettuce and ripe tomato slices. Top of bread.)
3 tablespoons Greek yogurt or nonfat with a second slice of bread. Source: choosemyplate.gov
mayonnaise Recipe notes: Lower your carbohydrate intake by using
2 t ablespoons walnuts, roughly chopped whole-wheat tortillas. If your peaches aren’t ripe, substitute
Black pepper, herbs or other salt-free syrup-free canned peaches or fresh nectarines. Rotisserie or
seasonings canned chicken (in water, not oil) can also be used.
14 navicenthealth.org | SUMMER 2021
