Summer in rural communities often brings an abundance of fresh produce and locally grown foods. Farm stands, gardens, and local markets provide fruits and vegetables harvested at the peak of freshness. These foods not only taste better but also deliver valuable nutrients that support overall health. A balanced diet built around whole foods including fruits, vegetables, whole grains,
lean proteins, and healthy fats – can help maintain energy levels, support heart health, and strengthen the immune system. Local foods offer additional benefits as well.
Produce that travels shorter distances often retains more nutrients and requires fewer preservatives. Simple meals built from fresh ingredients can be both nutritious and satisfying. Grilled vegetables, fresh salads, and seasonal fruits provide flavor and variety without excessive processing or additives. Healthy eating does not require complicated diets or restrictive rules. Often, the most effective approach is simply choosing foods that are closer to their natural form. As communities rooted in agriculture we have a unique advantage when it comes to nutrition. Access to fresh, locally grown foods makes it easier to support both personal health and local farmers. Sometimes the healthiest choices are already growing just down the road. Here’s a great no-cook salad to help you take advantage of the abundant crop of tomatoes we’ll have available for our eating pleasure this summer.
CHERRY TOMATO SALAD WITH BUTTERMILK BASIL DRESSING
courtesy of Food Network Magazine
INGREDIENTS
6 cups red and yellow cherry tomatoes, halved if large
Kosher salt and freshly ground pepper
2/3 cup buttermilk
1/4 cup sour cream(or Mexican crema)
3 tablespoons thinly sliced fresh basil leaves
1 shallot, minced
2 cloves garlic, minced
DIRECTIONS
Put the cherry tomatoes in a large serving bowl. Season with salt and pepper and toss. In another bowl, whisk the buttermilk, sour cream, basil, shallot and garlic. Season with pepper. Drizzle the dressing over the tomatoes and toss.
SLOW COOKER PULLED PORK CARNITAS
courtesy of FitMenCook
INGREDIENTS
11/2 lb lean pork sirloin
Seasonings:
1 tablespoon sea salt
pinches of pepper
(to desired satisfaction)
1 garlic clove (thinly sliced)
1/2 tablespoon cumin
1/2 tablespoon fresh or ground thyme
juice from 1 red grapefruit
(sounds weird, but don’t leave it out!)
1/2 cup chopped red onion
1 tablespoon olive oil
fresh lime to taste
fresh cilantro to taste
DIRECTIONS
Add lean pork sirloin to a slow cooker and add the seasonings and fresh grapefruit juice. Cook on low for 6 to 8 hours or on high for 3 to 4 hours. Once the cooking cycle has ended, remove the pork from the slow cooker and transfer it to a bowl. Easily shred the pork using forks. Set a nonstick skillet on medium high heat and add olive oil. Once the skillet is hot, toss in the pulled pork and begin to cook. Allow the edges of the pork to get crispy but be careful not to let it burn. Stir and flip the pork in the skillet
using a spatula or wooden spoon for about 6 to 8 minutes. Once the edges are crispy, pour in the leftover broth from the slow cooker and reduce the heat of the skillet and stir the pork. Remove the pork from the heat and garnish with fresh lime and cilantro to taste. Enjoy the pulled pork anyway you want, but again, you can never go wrong with tacos! Try iton corn tortillas, with fresh purple cabbage, pico de gallo and a mild shredded cheese or crumbled goat cheese. No hot kitchen leaves you a place to hang out after dinner for a bowl of cold, creamy ice cream! Yum!
