Past Issues
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Eat Well, Be Well ~ Notes from the Nutrition Coordinator
Agencies can find something new on the floor of the food bank these days — assorted case lot canned vegetables! Here’s what’s available:
- Black eyed Peas—also known as cowpeas. They are low in fat and have no cholesterol. They are also high in potassium, fiber and iron.
- Whole Kernel Corn—good source of Vitamin C and folic acid (important B vitamin that helps make DNA).
- Green Beans—a very low calorie and cholesterol free food.
- Sweet Peas—high in dietary fiber, protein and Vitamin C.
One half cup of corn, green beans or sweet peas counts as a serving of vegetables. Black-eyed peas can be counted as a meat or a vegetable. If you eat meat often, count black-eyed peas as a vegetable. If you do not eat meat, count them as your lean protein.
A healthy recipe you can use TODAY!
Beef Vegetable Stew
- 1 large onion, chopped
- 1T garlic powder
- 1T onion powder
- Salt and pepper to taste
- 1 pound stew meat
- Cooking spray
- 2T vegetable oil
- 2 cups water or broth
- 3 large cans tomato sauce
- 1 can green beans, drained
- 1 can black-eyed peas, drained
- 1 can sweet corn, drained
- 1 can sweet peas, drained
- 1/2 lb. pasta, any variety
Season rinsed stew meat with garlic and onion powder, salt, pepper and oil. Coat bottoms and sides of cold pot with cooking spray. Heat pot over medium flame. Add seasoned meat and cook until all meat is browned. Add onions to pot and stir until onions get soft.
Turn heat down and add water or broth. Simmer for on high for an hour, add more water if needed. Add tomato sauce, green beans, corn and peas. Cook until heated through. If stew is very thick, add 2 cups of water. Stir in pasta and cook until pasta is tender (12-15 minutes).
Healthy Hoppin’ John
- 2 T vegetable oil
- 1 medium onion, chopped
- 1 large bell pepper, chopped
- 2 T poultry seasoning
- 2 T garlic and onion powder
- 1 can stewed tomatoes, undrained
- 1 can chopped green chiles
- 2 cups water or broth (if using turkey)
- 2 small smoked turkey pieces, optional
- 3 cans black eyed peas, drained
Heat oil in a pot. Add onion, peppers and spices and cook until vegetables are soft. Stir in stewed tomatoes and green chiles and cook until heated. Add water ONLY if using smoked turkey. Add turkey pieces to pot and cover. Simmer for an hour or until meat falls off bone, adding more water as needed. Stir in black eyed peas and cook until hot.
Serve over rice.
What is a “Food of the Month”?
Our “Food of the Month” is a product available in our Lowcountry
Food Bank's warehouses. It is one that meets our criteria of a healthy
food.
What is a LCFB's “Healthy Food”?
Healthy foods are fruits, vegetables, fish, lean meat and
poultry, low-fat dairy products, whole grains and foods that do not
contain excessive amounts of fat or caloric sweeteners.
How are our recipes designed?
Our recipes are designed with the clients of our agencies in mind:
those who are hungry and poor.
The recipes:
- Use ingredients common in Lowcountry kitchens.
- Are tasty and easy to prepare.
- Meet our criteria for a healthy food.
- Limit high priced herbs and spices which may included as optional
ingredients.
We’d Like to Hear from You
We encourage your comments. They will help us understand concerns and
interests of those who use “Eat Well; Be Well”. Please contact Germaine Hall, Nutrition Coordinator at the Lowcountry Food Bank, (843) 747-8146 ext.. 113 or ghall@lcfbank.org.
Sources: www.mypyramid.gov, www.cahe.nmsu.edu, www.foodsthatkeep.com.
Check out www.allrecipes.com! This site allows you to find other healthy recipes for our food of the month and even customizes a recipe when you change the number of servings.
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