Healthy Family Dinner Recipes from Recent Food Demo

 

I'm sure by now everyone has noticed that I love to cook.  Now that I'm pursuing my new career as a Dietitian, it only seems right that I get to share my love of food and cooking with others, especially when it involves making some favorite dishes healthier. 

For the past 6 weeks, I have been providing individual nutrition counseling as part of my internship to clients diagnosed with Type-2 Diabetes (T2DM).  In September I gave my first cooking demonstration to about 10 of my regular clients that was based on a balanced meal of protein, vegetables, fruits, grains and dairy and was suitable for diabetics.  Due to popular demand, I have been asked to provide the recipes that I used.  Each of the recipes are heart healthy and can fit into any healthy meal plan.  I provided the sources of the recipes below each in case you are interested in ordering the books for yourself.  This entire meal can be prepared in one hour!

My next cooking demo is later this month and will feature Hispanic cultural favorites just in time for the holidays, and of course, they will be prepared healthy!

Roast Chicken Breast (serves 4)
Maintain flavor and juiciness by seasoning BETWEEN the skin and meat.  Season with any dried herb instead of just salt and pepper.  Rosemary and tarragon are delicious on chicken!

Ingredients:
2 (10-oz.) chicken breast halves, with skin and bone
1/2 tsp. kosher salt
1/4 tsp. freshly ground black pepper
Olive oil in a pump sprayer
1 Tbsp. minced shallot
2/3 C canned low-sodium chicken broth
1 Tbsp. cold unsalted butter (optional)

1.  Preheat the oven to 400 degrees F.
2.  Start with one breast at a time:  use a small, sharp knife to cut away the skin from the flesh and pull back the skin, keeping it attached at the wide side of the chicken breast.  Season the exposed skin with the salt and pepper.  Replace the skin, covering the flesh.
3.  Arrange the chicken skin side up in a small roasting pan and spray with the oil.  Roast until the internal temp of each breast reads 165 degrees F, 35-40 minutes.  Transfer to a carving board and let stand for 5 minutes.
4.  Pour off all but 1 tsp. of the fat from the pan.  Add the shallot to the pan and cook over medium heat, stirring often, about 1 minute.  Add the broth and bring to a boil over high heat, scraping up the browned bits in the pan with a wooden spoon.  Boil until the broth has reduced by 1/3, about 2 minutes.  Remove from the heat.  If you wish to thicken the sauce slightly, add the butter to the pan sauce and whisk until the butter melts.
5.  Carve the meat from the chicken, discarding the skin and bones.  Transfer to dinner plates and drizzle equal amounts of the sauce over each serving.  Serve hot.

Nutrition Analysis for Each Serving:
Without butter:  138 calories, 21g protein, 1g carbohydrate, 5g fat, 0g fiber, 62mg cholesterol, 370mg sodium, 400mg potassium.  With butter:  165 calories, 21g protein, 1g carbohydrate, 8g fat, 69mg cholesterol, 370 mg sodium, 400mg potassium

From:  The Everyday DASH Diet Cookbook, Marla Heller, MS, RD,  2013.

Cauliflower Macaroni and Cheese (serves 8)

This is for the picky eater in your family or if you are just trying to get more vegetables in your diet.  Swiss cheese is naturally low in sodium and Cauliflower is considered a "supervegetable" for its high phytochemical, vitamin and mineral content.  For added flavor and color, add sliced tomatoes on top before baking.

Ingredients:

1 head cauliflower trimmed and broken into bite-sized florets

1 1/4 C elbow macaroni

Canola oil in a pump sprayer

2 C low-fat milk (1%)

1 Tbsp. cornstarch

1 tsp. dry mustard powder

4 oz. shredded reduced-sodium mild cheddar cheese

4 oz. shredded Swiss cheese

1/4 tsp. freshly ground pepper

1/4 C panko (Japanese-style bread crumbs)

1.  Bring a large pot of water to a boil over high heat.  Add the cauliflower and cook until crisp-tender, about 5 minutes.  Using a wire sieve or skimmer, transfer the cauliflower to a colander; leave the water boiling.  Drain well.  Pat the cauliflower dry with paper towels.

2.  Add the macaroni to the boiling water and cook according to the package directions until it is almost tender, about 7 minutes.  Drain well.

3.  Preheat the oven to 350 degrees F.  Spray a 9x13" baking dish with oil.

4.  Pour the milk into a medium sauce pan.  Sprinkle in the cornstarch and mustard and whisk to dissolve the cornstarch.  Bring to a boil over medium heat, whisking often to avoid scorching.  The sauce will thicken when it comes to a boil.  Remove from the heat, add the cheeses and pepper, and whisk until smooth.  Add the cauliflower and macaroni and mix well.  Spread in the baking dish and sprinkle with the panko.

5.  Bake until the sauce is bubbling, about 20 minutes.  Let stand at room temperature for 5 minutes, then serve hot.

Nutrition Analysis For Each Serving:

234 calories, 13g protein, 23g carbohydrate, 10g fat, 2g fiber, 30mg cholesterol, 88mg sodium, 405mg potassium.

From:  The Everyday DASH Diet Cookbook, Marla Heller, MS, RD,  2013.

Confetti Garden Salad (Serves 6)

Fast, fresh, and colorful this recipe uses frozen peas and corn that when thawed, give a nice texture to the salad.

Dressing Ingredients:

3 Tbsp. fat-free or light mayonnaise dressing

1/2 Tbsp. dried dill weed

1/2 Tbsp. Dijon mustard

1/2 tsp. sugar

1/4 tsp. salt

Salad Ingredients:

1 large red bell pepper, chopped

1 medium cucumber, peeled, seeded, and chopped

1 medium rib of celery, chopped

1/2 C frozen green peas

1/2 C frozen whole-kernel corn

1.  In a medium bowl, whisk together the dressing ingredients.

2. Add the remaining ingredients.  Stir together gently but well.

3.  Let stand for 15 minutes to absorb the flavors.  Serve within another 15 minutes for the best texture.

Nutrition Analysis For Each Serving:

44 calories, 0g fat, 0mg cholesterol, 199mg sodium, 9g carbohydrate, 2g fiber, 2 g protein

From:  Diabetes & Heart Healthy Cookbook, American Heart Association and American Diabetes Association, 2004.

Fresh Fruit Cocktail (Serves 6)

This fresh fruit salad is a great source of vitamins A & C.  Makes for a great breakfast, snack or dessert!

Ingredients:

2 large oranges, peeled and cut into pieces

1 C papaya, peeled, seeded, and cubed

1 C ripe mango, peeled and cubed

1/4 C orange, lime or lemon juice

6 sprigs of fresh mint

1.  Mix all ingredients and chill.  Garnish with mint leaves to serve.

Nutrition Analysis For Each Serving:

60 calories, 0g fat, 0g cholesterol, 0mg sodium, 15g carbohydrate, 2g fiber, 1g protein

From:  Cooking for Latinos with Diabetes, 2nd Edition.  Olga V. Fuste, MS, RD, CD, 2011.

Cheers!

3 Tips for Choosing Better Meals Out and Still Have Your Fun!

So tonight Jason and I are going to head down to Downtown Disney and check out Splitsville Luxury Lanes, an amazing entertainment complex that features bowling, billiards, music, and nightlife all under one roof.  We've been considering going since it opened in the Fall but we wanted to wait until crowds slowed down a bit (do they ever at Disney?!).  If you haven't seen this place yet, it is so cool and we're really excited to check it out tonight.

We decided we wanted the whole experience so we are going to eat at Splitsville and probably enjoy some adult beverages while we bowl a few games.  For those of us who try to watch what we eat, these places can be traps for all things batter-dipped, jumbo, layered, smothered, cheesy and decadent.  Although I love me some of these foods once in a while, I just don't feel like overdoing it tonight so I employed some of the tools I use for making healthier menu selections and I am sharing 3 of those tips with you.

1.  Most restaurants now have websites and many have decided to include their menus under a special tab.  Once you decide on the restaurant, carefully review the menu and be sure to check out any available substitutes such as fresh fruit or steamed veggies instead of fries.  If you're not sure how something is prepared or have special needs - call!  Don't forget to also look at the drink menu.  Many adult beverages are loaded with empty calories and just because it's liquid doesn't mean those calories don't count!  One other tip, per law, any chain with more than 20 sites must make their nutrition information available to patrons.

2.  Not sure where you want to go tonight but you're in the mood for Thai or some other specialty restaurant and don't want to blow your meal plan for the week?  Check out www.menusearch.net, click on your city and you will be able to find menus for some of your area's specialty restaurants.  You may just find a new restaurant you didn't know existed!

3.  I use an app on my Smartphone called Restaurant Nutrition that was free for download.  I can check calories, fat, sodium and other nutrition information by food item at any restaurant.  This is such a great idea for anyone who has diet restrictions due to diabetes, gluten intolerance, lactose intolerance or just want to make healthier food choices when dining out. 

After reviewing the Splitsville menu, I know what I'm having tonight but I'm going to ask for light soy sauce and my dressing on the side so I can control my sodium and added fat intake.  For me, this decision was more appropriate than the Mad King 1 Full-Pound Burger or the Triple Pepperoni Pizza!   Take control of your nutrition strategy and plan ahead before you head out to your favorite restaurants.  Your body will thank you later!

By the way, according to another app I use, bowling burns 171 calories in one hour.  Maybe we can split a piece of the giant red velvet cake featured on the dessert menu after all!

Cheers!

Spring Cleaning: Pantry and Spices Edition!

Every Spring, my grandmother cleans her house from top to bottom and changes over her closet from her winter clothes to her spring/summer clothes.  At the wise age of 82, she still believes in "Spring Cleaning" and I will tell you that her house is immaculate, right down to the organization of her cupboards, utensil drawers, and even her refrigerator.

The other day I opened my pantry to grab a bottle of olive oil and I couldn't believe how disorganized it had become.  Didn't I just organize this?  How does it get so messy?  So, I remembered my grandmother's diligent Spring Cleaning routine and decided I needed to Spring Clean my pantry. And while I was at it, I decided to do something about all those spices in my cupboard.  Spoiler alert!  It's now a spice drawer!

Here are 6 1/2 ideas to help you Spring Clean your pantry and organize your spices so your kitchen provides you with a more efficient way of preparing your family's favorite meals:

1.  After you remove everything (yes, everything!) from the pantry, sort your food supplies by their respective types.  (Snacks, cereals, canned goods, baking ingredients, oils and vinegars, condiments, etc.).  Combine partial boxes of pasta and throw away anything that has been opened for a while.

2.  Vacuum and wipe down shelving with an all-purpose cleaner.  

3.  Decide which items you access the most.  In our house, I use my oils, vinegars, pastas and cereals and Jason is always raiding the pantry for a snack.  Place those items at eye level so you aren't constantly reaching high or low for your frequently-used items. 

  3b.  Idea:  Place all snacks in a separate bin so it can be pulled out and favorites can be easily found.

4.  Store items you rarely use on the top shelf.  For me, I have a bunch of baking ingredients and I usually only bake for special occasions and holidays.  Those items are stored together on my top shelf.

5.  Utilize the bottom shelves for canned goods, paper supplies other items you commonly use but not necessarily everyday.

6.  Clear out one drawer, preferably one closest to the stove, and use it to store your spices.  Trust me, you'll never have to search your cabinet for that long-lost celery seed container again!  It's also a fun thing to show house guests.  I keep larger spice bottles and baking ingredients in the cupboard near my stove but it's much more organized.

Here are some actual photos from the Spring Cleaning of my pantry and spice supply.  

One thing I noticed in my pantry was that I was storing some cleaning and pet grooming supplies in the same pantry as my food -not good.  Make sure you store these items away from food, children and pets so everyone stays safe.

You may not have the time to do real "Spring Cleaning" like Gram, but 45 minutes organizing your pantry and spices will make you more efficient in the kitchen and preparing meals may actually be fun.  Bonus idea:  have the kids help you!  They can learn about different foods and build their organization skills.

Cheers!

Weekly Meal Planning Tips

Happy Sunday Everyone!  Today is my day to surf the circulars and coupons and do my shopping for the week.  Meal planning has really helped me to provide good meals for my husband and me that fit our schedule as well as help control our food costs.  It's so easy to call in for delivery or take-out or make a frozen pizza but these aren't necessarily the healthiest choices and sometimes can cost more than making something yourself.  I no longer waste time standing in front of the fridge or pantry wondering what to whip up or make last-minute trips to the store.  For many families, meal planning is essential especially if a family member has allergies or food sensitivities that need to be factored in.  We're all busy so I hope my tips below can help you to plan and shop for your family's meals and maybe save you lots of time and money.  After my second (or sometimes third) cup of coffee, it's time to get down to the task at hand.

I usually start by asking my husband, Jason, if he is hungry for anything special.  It's easy to get into a rut by cooking the same meals all the time so I want to make sure he gives me some input into our meals.  Kids have their favorites too so make sure you ask them what they might like to eat this week.  Next, I check the weekly schedule.  Thank goodness for my Smartphone's calendar!  This particular week I am working until 7:30pm each night and Jason has a business trip on Wednesday into Thursday.  That night I have a very important birthday party to go to after work so I'm off the hook for dinner Wednesday night!  I also need to plan packable lunches and snacks since I go right from school to work each day.  Jason works a few days from home so I like to have things on hand that he can make while taking a short break. 

Think about your family's schedule when doing your meal planning.

• Are there rehearsals or sports practices after school?  
• Do you have a business function after work?  
• If you are working late, what meals can you cook up and serve quick?

I LOVE cookbooks!  I think it's a hobby I inherited from my Mom.  I have cookbooks for specialty type foods like Asian and Spanish as well as meals that can be cooked for 2 or within 29 minutes.  I also love my old trusty Betty Crocker cookbook that has some great crock-pot recipes in addition to lots of traditional meals I grew up eating.  Once I get our schedule down, I peruse my cookbooks and pick out 5-6 recipes that offer a variety of foods to keep it interesting and ones that I know I can easily prepare even when I'm tired and hungry after a long day.   Write your menu down and include your page numbers so you can easily find your recipe.  Post your meal plan on the fridge so you don't have to answer the question "What's for dinner tonight?"

Our meal plan for this week looks like this:
Monday:  Classic Shrimp Fried Rice (Wok pg. 59)
Tuesday:  Spicy Broccoli Frittata (29 Minutes pg. 109)
Wednesday:  Kitchen Closed!
Thursday:  Crock-Pot Chicken Sausage Gumbo (Betty Crocker pg. 238)
Friday:  Chinese-Style Baby Back Ribs (Deep Dish pg. 35) w/ Baked Sweet Potatoes & Veggies

Now that your meal plan is set, time to make that shopping list!  Be sure to check your fridge and pantry for ingredients already on-hand while making your shopping list so you don't buy something you already have.  I typically only buy what I need for my meals that I plan each week.  This is truly what has saved on our food bills.  Of course, I always get sucked in by the Buy 1, Get 1 deals and 2-For offers, but I try to only buy what we would normally eat anyway.  Check your coupons and circulars for sales and you are on your way!  By the way, most sales start on Sundays so this is usually a great day for saving some additional money.

Preparing home-cooked, healthy meals for your family doesn't have to be a daunting task if you just plan ahead.  Ask for suggestions, check your schedule, write out your weekly menu, make a shopping list and grab your coupons. You'll hopefully find you're less stressed, eating better, and wonder why you never did this before!

Cheers!

Beautiful Day for a Farmer's Market

What a beautiful day it is in sunny, Windermere and Winter Garden, FL!  We decided to treat Baxter, our French Bulldog, to a car ride as we headed out to the Winter Garden Farmer's Market to load up on some fresh veggies.  The market was bustling with crowds who were buying everything from fresh produce, honey, 100% beef jerky, crafts, art and more all while listening to some fabulous live entertainment.

This is what we bought for just $14.07:  red beets, romaine lettuce, a yellow and red pepper, 2 limes, 2 lemons, brussels sprouts, broccoli and one large beefsteak tomato.  For $20 more, Jason got his favorite beef jerky - a great protein-rich snack he can take anywhere.  We also bought a gorgeous purple hydrangea, one of my most favorite flowers since seeing them in Costa Rica on our honeymoon.

It was so nice to see people really supporting local growers and businesses, both in the farmer's market and along Plant Street.  People also seemed more relaxed and there was plenty of easy conversation between us customers while waiting in line to pay for our bounties.  Why wouldn't you want to do your produce shopping this way?! Baxter was quite a hit too with kids and adults who couldn't help but smile when they saw him walk by!

So, to help all of you find farmer's markets in your area, I researched quite a large list of markets where I have family and friends.  Forgive me for the lengthy list and if there are some listed that are no longer in operation.  Please, do you part by supporting local farmers and businesses!  While supporting them and their families, you're buying fresher, healthier foods and you are helping the environment since goods have not traveled as far to reach your table.  It's educational too.  Take your kids and teach them about the different fruits and vegetables available and try something new!

If you know of a farmer's market not on the list below and want to share it with others, please post the information.  Also, I want to hear what you like best about farmers markets.

Cheers!

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Farmer's Markets (by location)

Central FL:

Apopka Foliage and Fresh Market
Saturdays 8am-1pm (October 2012 - May 2013)
Kit Land Nelson Park. 10 North Forest Avenue, Apopka Fl 32704

Audubon Park Community Market
Mondays 6pm-10pm
1842 E. Winter Park Rd

College Park Farmers Market
Thursdays 5pm - 9pm
Infusion Tea, 1600 Edgewater Dr, Orlando, FL 32804

FAVO Market
First Fridays 5pm-9pm
Faith Arts Village Orlando, 221 E. Colonial Dr., Orlando, Florida 32801

Kissimmee Valley Farmers Market
Tuesdays 4pm - 8pm

Lake Eola Farmers Market
Sundays 10am-4pm
Lake Eola Park

Lake Mary Farmers Market
Saturdays 9am - 1:30pm
Lake Mary City Hall, Corner of Lake Mary Blvd & 4th Street
100 North Country Club Road, Lake Mary, FL

Maitland Farmers Market
Sundays 9am-2pm
Lake Lily, 17-92 at Maitland Ave

The Mount Dora Village Market
Sundays from 9am - 2pm
125 Edgerton Court, Mount Dora, FL
On the Lakefront in beautiful Elizabeth Evans Park

Odessa Farmers Market
Sundays 10am-3am 
8701 Gunn Hwy, Odessa, FL 33556

Oviedo Farmers Market
First Saturday of each month, 9am - 2pm
Historic Lawton House, 200 W. Broadway, Oviedo, FL

Oviedo Good Neighbors Farmers Market 

Saturdays 7am - 2pm

1101 Lloyds Lane, Oviedo, FL 32765

Plaza Theatre Farmer's Market
Saturdays 9am-2pm
425 N Bumby Ave, Orlando, FL 32803

Sand Lake Farmers Market
Saturdays 9am-2pm
Dr. Phillips Marketplace on Dr. Phillips Blvd. at Sand Lake Rd in the Sand Turkey District.

Sanford Farmers Market
Saturdays 9am - 2pm
E 1st St & Magnolia Ave, Sanford, FL 32771

Sustain Natural Market Farmers Market
Sundays 10am - 2pm, Sustain Natural Market
3060 E Semoran Blvd, Ste 100, Apopka, FL 32703

Winter Garden Farmers Market
Saturdays year-round 9am-2pm.
300 West Plant Street, Winter Garden, FL 34787

Winter Park Farmers Market 
Saturdays 7am-1pm
200 West New England Avenue 

Ocala, FL Area:

Ocala Farm Market is held every Saturday from 8:00am to 1:00pm on the Downtown Square

Sarasota, FL Area:

Address: 1517 State St, Sarasota, FL 34236

Phone:(941) 225-9256

Closed on Friday.

Tampa, FL Area:

Seminole Heights

Held on the Second Sunday of Each Month, October thru May.

9:00AM – 2:00PM

Hillsborough High School, 5000 N. Central Ave. Tampa, FL 33603

Hyde Park Village

Held on every First Sunday of Each Month, Year Round.

10:00AM – 3:00PM

Inside Hyde Park Village, 742 South Village Circle, Tampa, FL 33604

Northeastern Pennsylvania:

Bloomsburg, PA
This is a year-round indoor market with fresh, locally gown products.
Main and Market Streets in downtown Bloomsburg, Pennsylvania
Dates
Tuesdays, 7am - 1pm
Thursdays, 7am - 1pm
Saturdays, 7am - 1pm
June - October

Hazelton, PA
This is a seasonal open air market.
Hazel Park at 260 Washington Avenue in Hazelton, Pennsylvania
Dates
Wednesdays, 2 - 6pm
Fridays, 2 - 6pm
July - October

Lewisburg, PA
This is a seasonal open air market
Hufnagle Park in downtown Lewisburg, Pennsylvania
Dates
Fridays, 11am - 5pm
April – November

Scranton, PA
This is a seasonal open air market featuring home-grown and freshly picked produce.
900 Barring Avenue, off Providence Rod and Albright Avenue, in Scranton, Pennsylvania
Dates
Mondays, noon - 7pm
Wednesdays, noon - 7pm
Fridays, noon - 7pm
July-November

Sunbury, PA
This is a year-round public market.
Location
436 Market Street in Sunbury, Pennsylvania
Dates
Fridays, 7am - 4pm
Saturdays, 7am - 1pm
year-round

Wilkes-Barre, PA
This is a seasonal open air market.
Location
Mohegan Sun Arena at Casey Plaza
Parking Lot in Wilkes-Barre, Pennsylvania
Dates
Tuesdays, 9:30am - 3:30pm
June - September

This is a seasonal open air market.
Location
Public Square in Wilkes-Barre, Pennsylvania
Dates
Thursdays, 10am - 4pm
June - November

Richmond, VA: (Richmond has it going on with Farmer’s Markets!)

17th Street Farmers Market
100 North 17th St Richmond, VA 23219

Saturdays, (Growers' Market) 8:30 a.m.-4:00 p.m.
Sunday (Vintage & Growers' Market) 8:30 a.m.- 4:00 p.m., May to December. 

Ashland Farmers Market
101 Thompson St Ashland, VA 23005 (on Duncan Street Behind Town Hall)

Saturdays, 9:00 a.m.-12:00 p.m., May to October. with a Thanksgiving Market on November 19th and a Holiday Market on December 3rd.

Brandermill Green Market
Market Square Shopping Center

Saturdays, 9:00 a.m.-12:00 p.m., May to October
Hull Street and Old Hundred Road

Byrd House Market
224 South Cherry St Richmond VA 23220 (x S. Linden St & Idlewood Ave, behind William Byrd Community House)

Tuesdays, 3:30 p.m.-7:00 p.m., May to October.

Carytown Farmer's Market
3300 W Cary St Richmond, VA 23221 (x S Dooley Ave)

Sundays, 10:00 a.m.- 2:00 p.m., August to November.
Carytown Cleaners parking lot 

Chester Farmer's Market
Village Green (Centre Street & Village Green Drive) Chester, Virginia

 Saturdays,  8:30 a.m.-12:30 p.m., May to October.

Chesterfield Farmers Market
11500 Midlothian Tpke, Richmond, VA 23235 Chesterfield Town Center 

Fridays, 9:00 a.m.-1:00 p.m.,  April  to December.
Hugenot Road Entrance

Farm to Family Bus + Market
2817 Mechanicsville Turnpike Richmond, VA 23223

 year round 

Goochland Farmers Market
2955 River Road West Goochland, VA 23063  Saturdays, 8:00 a.m.-noon, May to October.
Grace Episcopal Church

Huguenot-Robious Farmers' Market
2051 Huguenot Rd Richmond, VA 23235

Thursdays, 10:00 a.m.-2:00 p.m., April to October

Great Big Greenhouse Lakeside Farmer's Market
6110 Lakeside Ave Richmond, Virginia 23228 (Lakeside Towne Center) Wednesdays, 8:00 a.m.-noon and 3:00 PM-7: 00 p.m. and Saturdays, 8AM-noon, April to December.
One block south of Lewis Ginter Botanical Gardens.

La Plaza Market
Broad Rock Sports Complex (2400 Block Broad Rock Blvd (x Warwick)

Monday, 5-9 PM, April to October.

GrowRVA 1st Fridays @ Quirk Gallery
311 West Broad St Richmond, VA 23220 Fridays, 1st FRIDAY of each month from 5:00-9:00 pm Year Round (except January).

McGuire VA Farmers Market
1201 Broad Rock Blvd Richmond, Virginia 23224 Fridays, 12:00-3:00

Monument Market
2709 Monument Ave Richmond, VA 23220

Saturdays, 8:00 a.m.-noon, May  to October.
Richmond's First Baptist Church Corner of Monument Avenue & North Robinson Street

My Manakin Market
68 Broad Street Rd Manakin-Sabot, VA 23103

Saturdays, 8:00 a.m.-noon, May  to October.
Behind the Bank of Essex

New Highland Baptist Farmer's Market
9200 New Ashcake Road Mechanicsville, VA 23116

Wednesdays, 4:30-7:30 p.m., May to September.

Petersburg Farmers' Market
400 N. Sycamore St Petersburg, VA

Saturdays, 7 a.m.-noon, April to October.
under the MLK Bridge near the Union Train Stn on River St

Pole Green Produce Stand
6547 Pole Green Road, Mechanicsville, VA 23116  

April through Thanksgiving

Powhatan Farmers Market | Vendors
3835 Old Buckingham Road Powhatan, Va 23139 (Roundabout in the Historic Village of Powhatan County) Thursdays, 4 pm-7pm, April to October.

South of the James Market
Forest Hill Ave & 42nd Street
Saturday, 8:00 a.m.-noon, May to December

South of the James Winter Market 
Patrick Henry School of Science and Arts
3411 Semmes Ave, Richmond VA 23225

Saturday, 10 am-noon, December to April

St. Stephen's Church Farmers Market 
6000 Grove Ave Richmond, Virginia 23226

Saturdays, 8:00 a.m.-noon, May to October

Tricycle Gardens Farm Stand
2107 Jefferson Ave, Richmond VA 23223

Thursdays, 4:00 p.m.-6:00 p.m.

West End Farmers Market
12450 Gayton Rd, Richmond, VA 23238

Saturday, 8:00 a.m.-noon, April to November
Sunday, 10:00 a.m.-2:00 p.m., June to November
Wednesday, 3:00 p.m.-6:30 p.m., May to September
Gayton Road & Ridgefield Parkway   

Happy Weekend!

So, since it's Friday and the weekend is almost here, I start thinking about all the things I want to accomplish in these two days that seem to go by way faster than two days during the week.

Saturdays are usually Farmer's Market days, at least here in Florida where we are able to grow a variety of fresh fruits and vegetables year-round.  If you live in areas where it's too cold, see what fruits and vegetables you can get that are in season in our country right now.  Buying fresh, local and what's in-season will save you tons of money, you support local growers, and they just taste better!  Remember your reusable bags and you also help the environment!  I'll send links to other Farmer's Markets as well as a list of in-season fruits and vegetables in areas where my followers live so you can start supporting your local farmers and eat fresher while saving money.

If you didn't get moving much this week, get those sneakers on or dust off the bikes and hit the open road!  The sunshine alone on your face will lift your spirits and the exercise will get that blood pumping.  Best part is, it's free, convenient and if you have kids they'll love going along!  I'll work on finding ways for you to squeeze in exercise time, even if you only have 10 minutes, and share those ideas with you in future posts.

Sunday is meal planning and shopping day for me, so I'll share some great tips on how to schedule your meals for the week and how you can shop smart.
Cheers!