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  Chat Transcript
Fresh picks for healthy eating - Karen Gesell, C.D.E. and Joy Valvano, C.D.E., May 20, 2014

Joy at Unity:
Welcome to the Unity Diabetes Online Community! I’m Joy Valvano, a certified diabetes educator at Unity Diabetes & Endocrinology Services. My colleague Karen Gesell, a certified diabetes educator, and I are co-hosting tonight’s chat, “Fresh picks for healthy eating.” We are glad you could join us. We are excited to answer all of your questions and to share ways to bring fresh, seasonal produce to your table!
Joy at Unity:
Before we get started, let me just tell you how we’ll address your questions and comments today. We answer questions one at a time, in the order that they are posted to the site, and there might be a slight delay as we respond to each question. It may take a few minutes for us to type answers to your questions, so please stay logged-in to the chat to see our response, even if it takes a few minutes. And you might need to refresh every few minutes to keep up with the latest posts in the chat if you switch to another application on your computer. Let’s get started.
KarenG@Unity:
We are so lucky to live in western NY where there is an abundant supply of fresh fruits and vegetables especially in the summer!
Joy at Unity:
Karen, Where do you usually shop for fresh vegetables and fruits?
KarenG@Unity:
I like to go to the public market or to a local farm stand
KarenG@Unity:
Where do you usually go?
Joy at Unity:
I enjoy going to the public market too and I also go to some of the different farmers’ markets around Rochester.
KarenG@Unity:
Cornell Cooperative extension has a list of local places for fresh produce. 2014 farmers’ market guide from Cornell Cooperative Extension- www.cornell.edu
sassy35:
What's a CSA?
Joy at Unity:
Yes, and Cooperative Ext also has a list of Community Gardens in Monroe County; you can find one near where you live - another great option for fresh locally grown veggies and fruit!
KarenG@Unity:
I also like to go to Green Acre Fruit Farm on Latta Road and pick blueberries, blackberries and apples!
Joy at Unity:
CSA stands for Community Supported Agriculture
KarenG@Unity:
You can sign up for a CSA and receive produce during the growing season. With some, you can work for the food, and others, you pay to receive the fruits and veggies.
sassy35:
How much does it cost?
Joy at Unity:
CSAs are local farms that allow you to purchase a weekly "share" ~ you join for a set price and then receive fresh locally grown vegetables from a local farm on a weekly basis
KarenG@Unity:
Go to kidsoutandabout.com to get a list of local CSA's.
KarenG@Unity:
Many of them have different plans so it depends on how much produce you want to receive.
Joy at Unity:
Each CSA has their own fee schedule/share - and have different veggies, fruits, herbs, flowers, etc depending on what they grow. Best to check out the list Karen mentioned to find what that looks good to you!
KarenG@Unity:
Any good recipes for all these fruits and veggies?
Joy at Unity:
It can be a lot of fun to get a bag of just picked veggies every week to cook with!
Joy at Unity:
A website to check out is Cooking Light – Top Rated Vegetable Recipes at http://bit.ly/1oaCpbd
KarenG@Unity:
I know I like to grill up veggies and put them on a bed of greens or make an open face sandwich!
Joy at Unity:
I agree Karen! And why not throw some veggies on the grill for Memorial Day? Here are some tips/strategies/recipes for grilling veggies: allrecipes.com Grilling Vegetables 101 http://bit.ly/1qlH9d5
KarenG@Unity:
Thanks Joy I will have to check that website out!
Joy at Unity:
Good guideline for adults is to try and eat 2-3 cups veggies/day and for kids: 1-2.5 cups veggies/day. Does that sound like a lot of veggies to fit in?
KarenG@Unity:
Have you ever tried grilling fruit like peaches?
Joy at Unity:
Karen, How do you get in all your veggies for the day?
Joy at Unity:
Grilled peaches are great - I also love grilled pineapple!!
sassy35:
Any tricks to grilling fruit?
dbhattac12345:
I have grilled peaches, nectarines and pineapples. These come out great when grilled.
KarenG@Unity:
Joy, I try to eat a couple of veggie servings with lunch and dinner. Usually salads or just steamed veggies or even soup. You can also do egg whites with added veggies like spinach, mushrooms and peppers.
Joy at Unity:
I like making kabobs with pineapple, cherry tomatoes, mushrooms and because I'm vegetarian, cubes of marinated tofu (but you could use chicken).
sassy35:
Do you do anything to the fruit before you grill it, dbhattac12345?
Joy at Unity:
I also find including veggies as part of snacks helps - I like to bring a baggie of raw red bell peppers, carrots, cucumbers, cherry tomatoes to work - a good replacement for pretzels!
KarenG@Unity:
I also want to mention that we should be mindful of food safety in the summer time. If you are buying foods that spoil easily make sure to take a cooler with you when shopping, and wash your produce before eating.
Joy at Unity:
By the way, the Cornell Cooperative Extension website also has some good gardening tips, a gardening helpline, and you can sign up for a email newsletter. They are a great resource.
KarenG@Unity:
They also have some great information on canning so we can enjoy our veggies and fruit all year round!
dbhattac12345:
Not really. I cut the peaches in half or quarters and slice the pine apple (half-inch thick). Rub a little bit of olive oil and then grill for 3-4 minutes in medium heat.
Joy at Unity:
I am looking forward to berry season! I love freezing blueberries to have year round and of course I can't live without homemade strawberry jam!
KarenG@Unity:
Starting your own garden is a great family activity and a good form of exercise. Not to mention all the fresh and nutritious veggies you get!
Joy at Unity:
Karen, what veggies grow well in Rochester? What do you grown in your garden?
sassy35:
Good tip dbhattac12345 - will try the olive oil next time.
KarenG@Unity:
I love to freeze blueberries and cherries to use in smoothies or in my yogurt
Joy at Unity:
Another fun thing to grow at home is fresh herbs - if you don't have a garden plot they often grow will in pots - parsley, basil, mint, thyme, cilantro - they add wonderful flavor to veggies and meals which means you can use less salt to season!
KarenG@Unity:
I like to grow zucchini, yellow squash, eggplant, basil, dill, tomato and lettuce to name a few. Have not had much success with broccoli.
dbhattac12345:
Zucchini and eggplant grows very well with very little care.
KarenG@Unity:
I grow my herbs in pots next to my garden. Since I do not have a lot of space I use square foot gardening and I am going to try growing the squash up a trellis this year.
Joy at Unity:
Garden-fresh tomatoes are the best! Layering sliced zucchini, tomato, basil and drizzling with a little olive oil, black pepper and baking in the oven is delicious! I can taste summer!
Joy at Unity:
What is square foot gardening?
KarenG@Unity:
I'm getting hungry!
Joy at Unity:
Yes, dbhattac12345 zucchini is really fun to grow - and I love to bake zucchini bread!
KarenG@Unity:
I have a 12 x 4 foot raised space that is then roped off in 12x12 squares and you plant your veggies in each square.
Joy at Unity:
Good luck with the trellis Karen! Have you ever grown tomatoes in those upside down pots? That looks fun! Thanks for the explanation re: square foot gardening - interesting!
Jane@Unity:
Anyone have a suggestion on a good CSA in our area?
dbhattac12345:
I have been researching about making veggies tastier because this is our major food item. So far mixing different vegetables and cooking them together make the tasty. Try different types in the mixture and taste.
KarenG@Unity:
Never used the upside down tomato pots.
Joy at Unity:
That’s all the time we have for today. We’ve really enjoyed our conversation and hope that we were able to provide some insight for you. If we didn’t get to your question today or if you think of another question later on – feel free to jump into the conversation in the forum, or submit a question using our “Ask an expert” feature. Be sure to join us for our next chat on Tuesday, June 3 at 8 p.m. when Dr. Robert Bingham, an endocrinologist from Unity Diabetes & Endocrinology Services, will host an open Q&A session.
Joy at Unity:
Thanks everyone for joining us!
Joy at Unity:
Great idea dbhattac12345! I love roasting different combinations of veggies - and will also do on the grill! Thanks for joining us - we appreciate your input!

 
 
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