Saturday, July 15, 2017

Leader Enterprise - July 12, 2017 - Healthy Summertime Eating

I do hope you're having a great summer. It seems to fly by so quickly - maybe because we stay so busy? For many of us, one of the highlights of summer is the abundance of fresh fruits and vegetables.  

Color, color, color is the rule to live by. Health gurus encourage Americans to eat at least five or more servings of fruits and vegetables daily. The more reds, oranges, greens, blues, and yellows you see on the plate, the more health-promoting properties you are getting. 

Follow this palette of color to better health:

  • Reds: Deep reds or bright pinks found in strawberries and cherries add a powerful antioxidant called lycopene to your daily diet. Lycopene also is found in tomatoes, red and pink grapefruit, watermelon, and guava and may reduce the risk of selected cancers, including prostate cancer.
  • Greens: Spinach, kale, collards and broccoli have antioxidants that protect eyes and keep retinas strong. Cabbage, Brussels sprouts, cauliflower, and turnips may reduce the risk of cancerous tumors.
  • Blues/Purples: The pigment in plums, eggplant, and blueberries help defend against harmful carcinogens. Blueberries, in particular, are rich in vitamin C and high in fiber and potassium.
  • Oranges: Sweet potatoes, mangoes, carrots, and apricots contain beta carotene, an antioxidant that enhances the immune system. The orange group also is rich in vitamins C and E. Folate is a vitamin B that may help prevent some birth defects.
  • Yellows: Bright yellows contain many of the same 'perks' as the orange group. Pineapple is rich with vitamin C, manganese, and the natural enzyme bromelain, which aids digestion. Corn, pears, and squash are high in fiber.

This tasty combo is one of my favorite ways to get my vitamins (wink). 


3 - 4 peaches, about 1-1/2#, peeled and sliced into wedges
2 c. blueberries, cleaned
1 hp. TB. cornstarch
2 TB. lemon juice
1/3 c. sugar

2/3 c. all purpose flour

1/2 c. old-fashioned oats
1 tsp. cinnamon
1/2 tsp. ground nutmeg
1/2 tsp. salt
3/4 c. light brown sugar
5 TB. (unsalted) butter, cut into small pieces

Preheat oven to 350*. Lightly grease a 2.5 qt. baking dish. In a large bowl, combine peaches, blueberries, cornstarch, lemon juice and sugar; set aside. In small bowl, combine flour, oats, cinnamon, nutmeg and salt; stir in brown sugar, then butter, mixing by hand until blended and crumbly. Spread fruit mixture in prepared baking dish and sprinkle with oatmeal mixture. Bake 45 minutes or until golden brown. Serve warm with ice cream or whipped topping. Yield: 6 - 7 servings


4 medium peeled tomatoes
1 pre-baked pie crust, cooled
chopped onions to taste, optional
1 tsp. dried basil 
(or 8 - 10 fresh leaves, chopped)
3/4 c. mayonnaise
2 c. mozzarella cheese, shredded
1/4 c. parmesan cheese
3 garlic cloves, minced
1/2 - 1 tsp. Frank's hot sauce, optional
fresh ground pepper 

Thinly slice tomatoes then salt them. Place in a strainer or on a cooling rack (I put mine over my sink) to draw out moisture. Preheat oven to 350*. 

In large bowl, combine mayo, mozzarella, parmesan, minced garlic and hot sauce. Stir until well combined. Use paper towels to blot tomatoes to remove the excess moisture. Layer the tomatoes, onions and basil in the pie crust. Spoon the cheese mixture over the top. Top with fresh ground pepper before baking. Bake for about 40 minutes or until the topping is golden brown. 

I recommend placing the pie on a rimmed baking sheet in case the pie spills over.

“If you want to be happy, do not dwell in the past, do not worry about the future, focus on living fully in the present.” 
― Roy T. Bennett,