Early Fall Healthy Meal

741 The smell of apples and cinnamon always makes us think of fall. We had a wonderful cooking workshop with the folks of the Greater Waltham Arc (GWArc)*.

Chef Reva created an early fall meal of turkey and white bean chili, zucchini and corn muffins, followed by an apple crisp for dessert.  Workshop participants enjoyed lots of chopping and mixing in a fun and supportive atmosphere. Then they enjoyed a healthy and nourishing meal together. To make this meal yourself, please see our recipes, posted here:

White Bean and Chicken (or Turkey) Chili

Zucchini Corn Muffins

Apple Crisp

*GWArc’s mission is to serve children, adolescents and adults with intellectual and developmental disabilities and their families in the community, utilizing a person-centered planning approach. See GWArc’s website for more information.

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Summer Slaw

Try this healthy slaw that uses a mix of fresh collards, cabbage and carrot! 

serves 6-8

INGREDIENTS

DRESSINGphoto 1-4

  • ½ cup apple cider vinegar
  • ¼ cup olive oil
  • 2 teaspoons sugar
  • 2 teaspoons dry mustard
  • 2 teaspoons celery seed
  • 1 teaspoon paprika
  • 1 teaspoon smoked paprika (or 1 more teaspoon paprika + ¼ teaspoon cayenne pepper)
  • ½ teaspoon salt, or to taste
  • ½ teaspoon pepper, or to taste

SLAW

  • 1 small bunch of collard greens, leaves and stems separated
  • ½ head of green cabbage, sliced thin
  • 2 carrots, scrubbed and grated

INSTRUCTIONS

Combine dressing ingredients in a jar or container with tight-fitting lid. Shake until well combined. Taste and adjust seasoning.

Slice collard leaves into thin ribbons and stems as thinly as possible. Combine with cabbage and carrots. Toss with enough dressing to coat. Refrigerate about 1 hour until collards soften.

NUTRITIONAL INFORMATION

1 cup per serving, 1 serving contains: Calories (kcal) 105 Fat (g) 7, Saturated Fat (g) 1, Cholesterol (mg) 0, Carbohydrates (g) 9, Dietary Fiber (g) 3, Total Sugars (g) 2, Protein (g) 2, Sodium (mg) 175

Raspberry Lime Sparkler

We’re enjoying the last few days of summer! On these hot days, it can be tempting to reach for a soft drink or other sugary beverage, but the empty calories and excess sugar can lead to poor nutrition and unwanted weight gain. Choose water for the healthiest hydration with no added calories. It’s time to rethink your drink! For a treat, mix 100% real juice of your choice with seltzer for a lower-calorie, healthy alternative. Try this refreshing raspberry sparkler with lime.

Serves 4image003

ingredients

  • 1.5 cups 100% juice, raspberry blend
  • 2.5 cups sparkling water
  • 1 lime, juiced
  • 1 lime, cut in wedges
  • 1 bunch of mint

Instructions

  1. Combine fruit juice, lime juice and sparkling water. Stir to combine.
  2. Divide evenly between four glasses and garnish with lime wedges and mint.
  3. Serve over ice with a fun straw.

 

NUTRITIONAL INFORMATION

1 cup per serving, 1 serving contains: Calories (kcal) 51, Fat (g) 0, Saturated Fat (g) 0, Cholesterol (mg) 0, Carbohydrates (g) 13, Dietary Fiber (g) 0, Total Sugars (g) 10, Protein (g) 0, Sodium (mg) 6

Garden Poems

garden poetryGardening can be inspirational, and these young poets agree! This summer, Healthy Waltham held gardening clubs at Chesterbrook, Dana Court, and Prospect Hill Terrace housing communities. One warm day, students from our summer garden club at Chesterbrook took a break from gardening to write poems inspired by nature, vegetables and flowers. Thanks to all who helped out or attended the summer gardening clubs this year, especially our summer interns Liz and Soumya, and a special thank you to our Board President, Dr. Nadene Stein, for leading the club at Chesterbrook and for leading the kids in writing poems about gardening. See some photos from the gardening clubs here.

Enjoy the poetry from our gardening poets!

Haiku

Water by D.F.
Water feels like air
You never should waste water
It is cold and hot

Nature by S.O.
Beautiful garden.
Marigold. Sunflower. Rose
Water. Sun. Fruits. Grow.

The Garden by I.S.
Beautiful garden.
Is sweet, fun to grow and watch.
Water, add sun, weed.

Raspberries by A.E.
Raspberries are red,
Sometimes taste sour or sweet.
Big, green thorny bush

Beautiful Garden by M.O.
Water, sun, life, grass
Green flower, hairy leaf, great!
Good flower garden.

Garden by S.E.
Beautiful garden.
A vegetable life cycle.
Compost. Brown dead leaves.

Cinquains633

Sunflower by S.E.
Sunflower
Yellow Sunflower.
The sunflower grows.
It is a delicious snack.
Flower.

Squash by Adam
Squash
Yellow. Orange.
Mom cooks squash.
I eat with couscous.
Vegetable.

Garden by I.S.
Pretty.
Plants grow.
My garden grows
I eat fresh veggies
Food.

Sunflower by M.O.
Sunflower.
Hairy leaves.
Grow over night.
Happy. Excited. Glad. Proud.
Beautiful.

Take Our Community Survey

How often do people in Waltham eat healthy foods? What are some of the reasons people may not eat healthy foods? These are a few of the questions that the Waltham Healthy Food Access Coalition is addressing in a community-wide survey. We need your help if you live, work or go to school in Waltham!

The Waltham Healthy Food Access Survey was designed to gather information from the entire community about the challenges we face in making healthy food decisions. Once we have a better picture of the most important factors in the Waltham community, we can take action steps in policy advocacy, education, and programming to better address these issues, ultimately making the healthy choice the easy choice for all. The more responses we can gather, the more accurate our picture will be. We want to make sure that all voices are heard and that everyone’s needs are considered.

The survey consists of 15 questions and you can complete it online by clicking on one of the survey links below. It’s easy to participate!

You can also print out a copy of the survey here:

Thank you very much for your participation in the Waltham Healthy Food Access Survey! Questions about the survey? Send an email to reva@healthy-waltham.org.