What’s in Season? Fall’s Best

Wondering what foods are in season…other than apples and pumpkin?! Simply head to the farm stand to see what’s fresh and local or look for items on the list below, as eating with the season is always the way to go. Here’s your fall grocery list – grow, pick, buy, cook, and enjoy!

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  • apples
  • pears
  • broccoli
  • squash
  • pumpkin
  • sweet potatoes
  • herbs
  • eggplant
  • brussles sprouts
  • arugula
  • kale
  • beets
  • pomegranates
  • figs
  • grapes
  • cabbage
  • peppers
  • green beans

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One Healthy Breakdown: eat fresh, eat local, eat well, at F A L L !

5 Healthy Summer BBQ Tips

‘Tis the season of endless barbecues, pool parties, ice cream cones, and of course, #roséallday. So, how do we stay healthy, feel balanced, enjoy ourselves, and fit into those white skinny jeans through it all?! Here’s how to stay healthy and feel good throughout BBQ season:

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1. Focus on what’s off the grille, not what’s on it. While the main attraction of a summer BBQ may be the food, focus on the company instead. Soak up the friends, family, sunshine, outdoor activities and you’re sure to make lasting memories that go far beyond the bites.

2. Have a snack before. Showing up to a BBQ, party, or restaurant starving is not the way to go; you’ll actually be far more likely to overeat. Leaving the house hungry is not going to save you calories, it’s actually going to cause your blood sugar to crash and then spike, inhibiting your judgement and control. Instead, calm your hunger by having a small snack before you leave the house: a piece of fruit, a small salad, or some nuts will do. the trick.

3. Load up on the good stuff. Whether you’re grilling at home or heading out, there’s never an excuse to skip the fruit and veggies. Fill your plate with at least half veggies and lean protein, like chicken or fish (or an occasional burger or hot dog.) If you’re grilling or planning the menu, add tons of fresh seasonal veggies; click here for some ideas and recipes. Even broccoli, romaine lettuce, and green beans taste better on the grille, so get creative and veg out!

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4. BYOF. Bring your own food. If you bring at least one healthy dish, there will be at least one healthy dish for you to eat. Simple as that.

5. Hydrate, hydrate, hydrate. Although it can be tough to remember to drink water if it’s not right in front of you, as the rosé, beer, and soda may be, remember that staying hydrated will not only make you feel better, but will also help you to make better choices. So, scout out the water and sip throughout the day, between cocktails, and before bed to ensure you stay hydrated.

One Healthy Breakdown: healthy BBQ =  healthy summer

 

 

2016 Farmer’s Markets & Farm Stands

OHH has a serious love for all things fresh and local. We think farmer’s market season is the best season. Here’s your 2016 guide to local Hamptons Farmers Markets and farm stands:

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Herbs

Bread

One Healthy Breakdown: shop local, eat fresh, know your farmers, feel good!

*indicates availability of organic

February’s Tiny Change: Eat More Plants

*This post is part of Kale and Chocolate’s year-long #12tinychanges challenge. Each month, we’re implementing one small, super doable change-over a year it really adds up! Read about all changes here and share your progress on Instagram with the hashtag #12tinychanges!

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You’ve probably heard about the health benefits associated with eating a plant-based diet, like reducing your risk of heart disease, lowering your blood pressure, and adding years to your life. Food experts, nutritionists, and dietitians may disagree about the right diet, but amidst these debates, they have always been able to agree on at least one thing: MORE PLANTS = GOOD.

This month’s tiny change is just that – tiny. No need to cut foods out, restrict, or diet. Simply add more plant-based foods and recipes to your cooking repertoire. If you’re already eating a largely plant-based diet, wonderful! Try something new and interesting like DIY nut milk. If you’ve yet to dip your toe into plant-based cooking, start easy with something like chia seed pudding.

You don’t have to eat less or cut out anything. Just add more vibrant colors, nutrients, and variety to your meals. If a few of those delectable plant-based dishes happen to replace the less-than-healthy ones in your repertoire, that’s just a bonus! So what constitutes “plant-based,” exactly? Great question! Fruits, vegetables, legumes, grains, nuts and seeds, and oils are all fair game – all things that originally stem from plants (pun intended!)

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Here are five ways you can make this tiny change easy and awesome!

1. Incorporate these plant-based foods into the way you already eat

The best thing about plant-based foods? You can fold them into absolutely any eating style – they’re totally inclusive! Eating Paleo? Vegetarian? Gluten-free? Locavore or seasonal eater? Great, simply add more plants to your daily routine!

2. View this as an opportunity to experiment with new recipes + types of food
Consider this a little nudge to explore new recipes or make reservations at a new restaurant. Asian, Indian, and Ethiopian cuisines include lots of plant-based dishes, many featuring interesting spices and flavor combinations. Give them all a try!

Instead of trying to plant-i-fy existing dishes, why not try something totally different? We’re much more likely to enjoy a recipe (and make it again) if we eat it with an open mind…rather than thinking “this was much better when I made it with a whole stick of butter…” This tiny change gives you the perfect excuse to push yourself toward easy experimentation and more adventurous eating.

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3. Know that this isn’t just about smoothies and salads
Gotta love a good green smoothie, but there are tons of luscious, decadent plant-based foods out there. In fact, if you want to try just one new plant-based recipe a week this month, how about some delicious oatmeal, hummuscookies, PB & J, sweet chocolate avocado mousse, and even ice cream?! Plant dishes can be sweet, savory, warm, chilled, and satisfy just about any craving!

4. Swap in one plant-based dish for one meat or dairy dish

Rather than overhauling your entire meal, try just swapping one dish. Munch on a batch of homemade veggie burgers and sweet potato fries for your Friday night Netflix marathon or warm up with butternut squash soup for meatless Monday. Whip up a balanced meal, use DIY nut milk in your smoothie or make guacamole instead of french onion dip. Just one tiny swap at a time; you’ll be amazed how easy it is to eat more plants!

5. Choose plant-based dishes when you’re eating out or grocery shopping

Now, you know I’m a huge advocate of DIY-ing, but most of us are short on time and long on obligations. Who among us hasn’t picked up dinner on the way home from a hectic day?

Remember, there are a surprising number of plant-based options at your local grocery store, and maybe even your favorite restaurant. Grab a tub of guac, baba ganoush, hummus or even black bean dip. Check out the salad bar for freshly prepared veggies, grains, and plant-based proteins to add to a bed of greens.

When you’re eating out, soups, salads, and vegetarian entrees are often plant-based, (and delicious) so give it a try. To help kickoff this tiny change, you could win amazing prizes and tools to fill up your plate with as many colors and nutrients as possible. You’ll be amazed by how simple it is to eat more plants. And the best part? This easy, delicious tiny change can set you on the road to a healthier heart, longer life, and happier body!

One Healthy Breakdown: Crack open you cookbooks and get ready to veg out!

The Freshest Shrimp Tacos

Inspired by fresh local produce at the farmer’s market, Deirdre created a light, colorful summer recipe for one of her very favorites: tacos! These shrimp tacos pack tons of flavor and freshness!

IMG_5708Ingredients: (makes 4 tacos)

  • 8 oz. shredded red or green cabbage (or mix)
  • 1 lb. raw shrimp, washed, peeled, and deveined
  • 16 cherry tomatoes, halved
  • 1 orange
  • 3 Limes
  • 1-2 avocados, diced
  • 1 jalapeño, seeded and diced
  • 2 ears of corn, raw cut right off the cob
  • 2 heaping table spoons of Greek yogurt (or sour cream)
  • A handful of resh cilantro, chopped
  • Cayenne pepper, kosher salt & fresh ground pepper, and hot sauce to taste

For the cabbage corn slaw, combine the following in a large bowl and whisk together until smooth:

  • Juice of 2 limes
  • Juice of 1 orange
  • Greek yogurt/sour cream
  • Diced jalapeño to taste
  • Few splashes of hot sauce
  • 2 tablespoons chopped cilantro
  • A dash of cayenne, salt, and pepper
  • Shredded cabbage
  • Corn

Mix and set aside.

For the shrimp, combine:

  • Shrimp
  • Juice of 1 lime
  • A pinch of cayenne, salt, and pepper
  • Few dashes of hot sauce

Heat a non-stick pan on med-high. Add a splash of olive oil and sauté shrimp until opaque. Build your tacos on warm tortillas of your choice or top a bed of greens for a taco salad! Add avocado, chopped cilantro and hot sauce (optional.) Enjoy!

One Healthy Breakdown: fresh enough for taco Tuesday or taco any day!

Super Summer Salad

If you ask me, summer supper is not complete without a super summer salad. I make a big salad like this at least once a week with dinner and use the leftovers for lunch salads. This makes the perfect crisp, colorful side dish or light dinner or lunch if you add some protein, like grilled chicken, shrimp, or beans. The best part is that the possibilities are endless with a summer salad!FullSizeRender(34)Start with a bed of leafy greens and add as many veggies/mix-ins as you’d like – best to use as much local, in-season, organic produce as possible! Here’s what I used:

  • mixed greens
  • chopped basil
  • chopped scallion
  • 1 tomato
  • 1 avocado
  • 1 green pepper
  • chopped radish
  • organic corn
  • chopped carrots

Additional options:

  • berries
  • cucumber
  • nuts
  • beans
  • onions
  • chicken
  • fish
  • lean beef
  • tempeh
  • eggs
  • edamame
  • cheese

Use a simple, homemade dressing to keep the focus on the fresh produce. Oil and vinegar, lemon juice, or a light vinaigrette works great (mix 2 tablespoons vinegar, 1 tablespoon olive oil, 1 teaspoon dijon mustard, 1 tablespoon lemon juice, pepper, and a little salt.)

One Healthy Breakdown: eat the rainbow with a super summer salad!

Local Delivery, Local Goodness, Local Special!

The Good Farm Delivery brings the best in local eats and goodies right to your door, not only making farm-to-table possible, but also incredibly convenient and fun! Shop the online farmer’s market for anything from “good grab” bundles or à la cart produce to handmade cleaning products, coffee, and much more. Whether you frequent The Good Farm or have yet to order,  you’re invited to take advantage of their “Locals Month” promotion by getting one free delivery during the month of June! Just order by 8pm on Tuesday for Friday delivery (Southampton to Montauk, Memorial Day thru September.)

TGFDlogoThe Good Farm Delivery, solely sourced from East End farms and artisans, was founded by Megan Schmidt, cookbook contributor, food stylist, local food advocate, passionate home cook, and mom. As a true believer in the benefits of locally-made food and products, Megan wondered how she could make eating locally in the Hamptons easy and convenient. After all, many seasonal residents are just figuring out Water Mill from Wainscott, let alone sourcing local food. The Good Farm Delivery has returned for its third season to curate, collect, package, and deliver the best local food right to your doorstep. No hassle, just real, good stuff.

081613So, get shopping! Use code ‘LOCAL2015’ at check-out on any order during the month of June for free delivery! All Good Farm clients receive 10% off any OHH Nutrition Package this season as well! The Good Farm and One Healthy Hamptons want you to get healthy, get local, and get cookin’!

One Healthy Breakdown: Bringing the farmers’ market right to your Hamptons door step! That’s GOOD!

 

 

The Clean and the Dirty

The “dirty dozen” and “clean 15” are two lists I refer to very often. While we all know that buying organic is always best, it’s often much more difficult and not to mention (ok, I’m going to mention) costly. It helps to save time, money, and health to keep these lists in mind while shopping. Knowing which items are often pumped with pesticides and those that typically are not gives us a guide of where to spend a little extra mula and when it’s not so necessary. Here ya go, folks. The clean and the dirty…not that there are not a dozen or 15 because I’ve found some variety and wanted to include them all, regardless of the catchy rhymes.

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The Clean: (safe to buy non-organic)

  • asparagus
  • melon
  • sweet corn
  • pineapple
  • mango
  • sweet peas
  • kiwi
  • cabbage
  • eggplant
  • avocado
  • bananas
  • citrus
  • squash
  • sweet potatoes
  • onions
  • mushrooms
  • papaya

The Dirty: (buy organic when possible)

  • apples
  • berries
  • celery
  • peaches
  • strawberries
  • cherry tomatoes
  • nectarines
  • peppers
  • cucumbers
  • greens: spinach, kale, lettuce, and collard greens
  • cherries
  • potatoes
  • grapes
  • zucchini
  • carrots

One Healthy Breakdown: be aware and shop smart. Stay green and clean!

The Facts Behind Fall’s Favorite Foods

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Butternut Squash: Low in fat, high in fiber, potassium, carotenoids, antioxidants, Vitamins A & C.

Beets: High in folate, manganese, and fiber. Helps to protect from colon cancer, prostate cancer, and heart disease.

Cranberries: High in Vitamin C, K, and E. Anti-inflammatory benefits for the cardiovascular and digestive systems and known to protect against UTI’s.

MP900382930Apples: One of the most popular, convenient, and healthiest fruits for fall and all year round. High in polyphenols, fiber, Vitamin C, apples regulate blood sugar, protect against breast, lung, and colon cancer, and aids asthma.

Eggplant: High in fiber, manganese, and nasunin, the nutrient in the eggplant’s skin that promotes brain health. Improves blood flow and decreases cholesterol.

Figs: Great source of natural sweetness. Loaded with potassium, which controls blood pressure and decreases inflammation. Substitute figs for sugar in recipes for a healthier sweetness.

Brussels Sprouts: high in fiber, known to aid digestion, detox the body, and improve the stability of DNA.

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Pumpkin: this low cal veggie seems like an indulgent starch, but offers health benefits to boot. It’s rich in fiber, beta-carotene and known to minimize skin wrinkles. And pumpkin seeds are a crunchy, healthy snack with heart health benefits.

One Healthy Breakdown: Fall foods are in abundance. Take advantage and fall for fall!

Step Right Into Fall

Road Through ForestIf you’ve heard it once, you’ve heard it a hundred times: summer’s over, folks! Luckily, it’s not the end of the world. We’ll get to enjoy the fall weather (and for locals, the beach isn’t going anywhere!) as it turns from warm to crisp to (eek!) chilly. With the change in season, comes a pretty sudden shift back into a routine. While summer is a time to let loose a little bit, school and work schedules get us right back on track for September, which isn’t necessarily a bad thing. For me, I’m a sucker for routine. It just makes me feel grounded to stick to a schedule, while enjoying what fall has to offer of course.

Who doesn’t get excited for apple picking, pumpkin spice everything, sweaters, fall hikes, and boots?! Fall is a fun season, so take advantage! Pick the apples, order the pumpkin spice, or, even better, make some home-made pumpkin recipes, light a scented candle, hike more, wear cozy sweaters, carve a jack-o-lantern, and enjoy! Here are a few of my top tips for stepping (not falling!) right into fall!

apples on a burlap bag1. An apple a day! Utilize that in-season produce as much as possible. Some local fall bests (other than the obvious apples and pumpkins) include kale, brussels sprouts, cranberries, escarole, grapes, celery, pea pods, raddichio, and kohlrabi. Pick it, cook with it, eat it.

If you have a sweet tooth like me, opt for an apple. They’re nature’s candy and super fresh this time of year, especially if you pick your own! One of my favorite afternoon snacks is as simple as it is healthy (are you surprised?) Just cut an apple into bit-sized pieces. Sprinkle with cinnamon and a little Stevia (optional) and microwave for three minutes. Let cool and you have a delicious, warm, and comforting snack. Add oats, nuts, some crunchy cereal, nut butter, (or cooked apple!) for some sustenance or to make a healthy dessert (or breakfast!)

2. It’s not winter yet! Take advantage of fall weather by exercising outdoors. Fall is the perfect season for outdoor running, bike riding, hiking, and even some extended paddle boarding on warmer days. No one can argue that a fall run through the woods with the colorful foliage beats the treadmill any day. Our bodies still need that Vitamin D from the sun, so try a new outdoor activity and enjoy the great outdoors while you move!

3. Plan and pack! Packing your own lunch is cost-efficient and allows for far more control over what you eat during the day. Choose a few simple staples you know you’ll enjoy and make them. Salads, sandwiches, wraps, parfaits, soups, etc. With a busy routine, food prep is KEY. Plan lunches and/or dinners for the week and get your grocery shopping done on the weekends. Make big salads and divide them into containers for each day of the week. Cook in bulk and freeze or pack leftovers for lunch. Don’t forget to pack healthy snacks like yogurt, veggies, hummus, fruit, nuts, or your own trail mix and be sure to bring a water bottle to stay hydrated!

mid section view of a woman cutting vegetablesTo save time in the morning, you can even prepare breakfast the night before. One of my favorites is overnight oats. Just soak 1/3 cup of rolled oats (uncooked) in 1/2 cup of almond milk. Stir in a tablespoon of chia seeds, cinnamon, and vanilla extract.. Refrigerate overnight and mixture will be thick and ready for you to add your favorite ‘toppings’ and devour in the morning, hot or cold. Whatever you choose, having healthy meals on-hand will save time, money, and rule out those last-minute not-so-good choices.

One Healthy Breakdown: Step into your happiest, healthiest fall!