By Jackie Pope-Ganser, Culinary Director, Meadows at Mercy Creek
One of the greatest benefits of living in the Midwest, particularly Central Illinois, is the fact that we live right on top of some of the richest, most productive soil on earth. Each spring, we look forward to the upcoming planting season that brings bountiful, nutritional ingredients to take from ground to table. While backyard and family farm gardening was once the norm, with today’s fast-paced population, we see less home gardening. But, fortunately, in the past decade, we have seen a return to small-scale farming and now, farm-fresh healthy vegetables, fruits, herbs, dairy, meats, and grains are accessible to everyone through farm stands and local farmers’ markets.
Why is it important to incorporate more vegetables and fruits into your diet? As a society, we have seen a rise in life-threatening conditions like diabetes, heart disease, stroke, cancer, and obesity. Many of these conditions can be directly linked to our diet and lifestyle choices. Incorporating more whole, natural vegetables and fruits into our diet is the simplest way to make a change for the better. When you increase your intake of fresh produce, you increase vitamins and nutrients in their natural forms; you increase fiber in your diet which is necessary to flush toxins from your system; you can reduce the amount of cholesterol in your diet by increasing your daily plant intake and reducing your daily intake of meat sources that are high in saturated fat; you can manage your weight more effectively; and you can experience higher energy levels. Not only can we enjoy greater health benefits, but we also have the opportunity to enjoy greater culinary pleasures by the vast amount of flavors vegetables, herbs, and fruits offer.
And why is it important to utilize local growers to attain your fresh produce? First, the fresher it is, the more vitamins and minerals you get from those vegetables and fruits. The longer an item sits in a warehouse or on the produce rack at a grocery store, the more its nutritional value is lessened. Second, by buying from local farmers, you know where your produce is coming from. You can talk to the farmer and find out if pesticides are used in his fields, when the produce was harvested, and which crops are in their prime seasonally. And third, we can support a sustainable approach to protecting our land, waters, and environment, as well as our local economy.
In senior living communities today, many residents had spent the greater part of their adult lives in self-sustainable farming environments. They were accustomed to growing their own foods; raising their own livestock; and canning, baking and preparing their family meals from scratch with whole, natural ingredients produced on their own land. With the abundance of fresh, local ingredients accessible today, we have an opportunity to bring back that diet and lifestyle to an aging population.
As we look toward spring, summer, and early fall and the bounty of the changing seasons, there are things we can watch for at local farmers’ markets and incorporate into our meals. Late spring harvest in May and June offers fresh strawberries and rhubarb to combine for delicious desserts, as well as asparagus, spinach, and varieties of lettuces. The height of the season throughout the summer delivers all the wonderful “salad” vegetables like cucumbers, tomatoes, broccoli, green beans, radishes, peppers, and herbs that are bursting with flavors. And late harvest from mid-September through the fall brings creamy potatoes, parsnips, squash, hearty greens, apples, and melons.
We have all heard the old saying, “You are what you eat,” and what a wise saying it is. Take the challenge this spring, summer, and fall, to change your diet and really become what you eat… a vibrant, healthy being that grows stronger each day by gaining nutrients from the soil and all it produces. This is not a new idea, simply a return to our roots.
Seared Chicken Breast with Parmesan Roasted Vegetables
Serves 4
4 c. cauliflower, fresh
1 red onion, large dice
2 c. Brussels sprouts, trimmed and cut in half
2 medium sweet potatoes, peeled and cut in ½” dice
2 sprigs of thyme and 1 sprig of rosemary
2 Tbsp. extra-virgin olive oil
4 Tbsp. Parmesan cheese, grated
4 chicken breasts (6 oz.)
Salt & freshly ground pepper to taste
Preheat oven to 325 degrees. Prepare vegetables as directed in ingredient list. Place all vegetables and herbs in large bowl. Drizzle with olive oil. Season with salt and pepper. Toss all together then place on large, rimmed baking sheet. Roast for 25–30 minutes until tender.
Remove vegetables from oven, stir well, sprinkle with Parmesan and return to oven for 10 more minutes.
While vegetables are in their final cooking stage, heat large nonstick pan over medium heat. Sprinkle chicken breast with salt and pepper on each side. Place chicken breasts in pan and cook for 8–10 minutes until golden brown, turning halfway through. Remove from skillet and enjoy with roasted vegetables on the side.
Broiled Italian Tomatoes
Serves 6
6 medium garden tomatoes (Pick ones that will sit flat in baking dish)
1 c. Parmesan cheese, grated
1 Tbsp.fresh basil, chopped
1 Tbsp.fresh parsley, chopped
1 clove garlic, minced
1/4 c. finely ground whole wheat bread crumbs
1–2 Tbsp. extra-virgin olive oil
Freshly ground pepper, to taste
Preheat broiler. Wash tomatoes and cut top ¼ off the tomato, leaving a flat surface. Turn each tomato over bowl and gently squeeze to remove some of the juice. Place tomatoes right side up in shallow baking dish.
Mix all remaining ingredients except pepper in small bowl and stir to combine. Gently press mixture on top of each tomatoes covering completely. Place in baking dish. Sprinkle any remaining mixture over the tomatoes and sprinkle with freshly ground pepper.
Place tomatoes on middle rack about 8–10 inches away from broiler element. Broil in oven about 10–12 minutes until golden and bubbling, checking after 5 minutes. Remove from oven and cool slightly.
Meadows at Mercy Creek is located at 1501 Mercy Creek Drive in Northeast Normal (near the intersection of Raab Road and Towanda Barnes Road). To find out more or to schedule a tour, you may contact Marketing Director Holly Hall at 309-268-1501.
Photo credit: boggy22/Thinkstock