Getting the most out of your food

1.     Eat locally and fresh. 

After shopping we can’t eat all our veggies and fruits at once.  Many of us do a weekly shopping, stock up on all of our favorites but it’s actually not the best thing to do.  Fresh veggies lose 15-60% of nutrients 72 hours post-harvest.  So, if you can hit the local market several times a week for optimal freshness:

2. Preparation  
Cut up fruits and veggies to release nutrients for skin
Crush and chop to release enzymes
Soaking reduces phytic acid in beans and grain that can block absorption of nutrients
 
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3. Store your food correctly
All veggies and fruits like the frig except berries and root veggies.
Use vitamin C to help preserve cut fruits
 Clean herbs and store in water or wrap in paper towel and place in frig.

 4. Water soluble eat raw
Broccoli, cauliflower
Kale and spinach
Avocado and bell peppers
If you like them heat, sauté, blanch, steam and roast, stay away from boiling

5. But on the other hand, some veggies and fruits love the heat!
Tomatoes
Carrot
Sweat potatoes
Again, staying away from boiling  because so much gets lost in the water.  Solution:  try to preserve and make into a nice stock

6. Pairing, like a nice wine with dinner fruits and veggies like other fruits and veggies and fruits and veggies love healthy fats!
Greens love lemons and strawberries
Sautéed spinach and mushrooms love evoo
 Eggs love avocado’s

 7.  Remember frozen is good!  Often fruits and veggies are flash frozen right from harvest.  Do your research, frozen is a great way to get in your fruits and veggies on those busy mornings or evening meals. 
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8.  Keep it simple! Try new combinations of things…do you homework…food is good!  

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