How many of you feel like your days are go, go, go and feel tired and uninspired by the time you get home to make dinner? I am in the same boat and have decided my fast, go to dinners are now sheet pan meals. Add protein(s) (of your choice) and vegetables (of your choice) tossed in oil and spices (of your choice) and place it in the oven to cook, and you have dinner ready in less than an hour. My favorite part of these meals is that you and your family choose the foods you like and make them your own. This makes it easy to please everyone – even picky eaters – and you can mix it up with different proteins and vegetables to keep it from getting boring.
These meals are great for introducing new vegetables and proteins to children and adults. Why is it important to eat vegetables? Eating a diet rich in vegetables provides your body with important nutrients for proper health and maintenance, protects against certain types of cancers, and helps reduce your risk for heart disease, including heart attacks and stroke.
Be sure to check out the MyPlate Vegetable Group table for more information. The Vegetable Group is divided into five subgroups: Dark-Green Vegetables, Red and Orange Vegetables, Starchy Vegetables, Beans, Peas, and Lentils, and Other Vegetables. When you click on each subgroup it gives you a list of vegetables. Be sure to eat a variety of different vegetables for the most health benefit. It is recommended for us to eat many types of vegetables in a variety of colors to get the proper amount of nutrients we need.
These balanced sheet pan meals are also very easy for cleanup. You use one sheet pan for the entire meal. I highly recommend putting parchment paper down on your sheet pan before adding any ingredients. It will make the cleanup so much easier. There may still be some oil that needs to be washed off the pan, but nothing will get stuck or will need to soak before cleaning it.
As a busy, working adult I highly recommend the sheet pan meals to make your evenings easier and to diversify your meals and types of foods you enjoy at dinner. Happy Easy Meal Prep/Cleanup! Enjoy your delicious, nutritious sheet pan meal.
This sheet pan of sweet potatoes, onions, salmon, and green beans offers a simple, healthy, and delicious meal on a busy weeknight. (Photo source: Melanie Taylor)
In 1795, Napoleon needed a better way to preserve large quantities of food for his troops during the Napoleonic Wars, so his government offered a reward of 12,000 francs for the invention of a new food preservation method. In 1809, Nicolas Appert won that award with his canning technique that used glass containers that were sealed then heated to a set temperature. Peter Durand created the tin canister a year later. These inventions led to the canning materials and processes that are used today to preserve food for people all over the world.
Canned food provides a convenient and often less expensive way to include fruits and vegetables in the diet of many individuals and families. Canned foods are also considered a staple in many pantries because of their shelf life. Commercially canned products may keep the food packed inside at its best quality for 1 to 5 years depending on the type of food. Most home canned foods are able to be stored for up to a year, though there are some exceptions.
Photo Credit: UF/IFAS Photo by Tyler Jones
To make the most of canned foods, keep these tips in mind.
Best by or use by dates on commercial products do not indicate safety. They are estimated dates provided by the manufacturer on how long they believe their product would be at its best quality. The exception to this is for infant formula products that are required to have a “Use-By” date and should not be used after that date.
Avoid cans or jars that are not in good condition. Look for dents, swelling or bulging, leaking, rust, cracks in jars or loose lids. If the food has a foul odor or spurts liquid when it’s opened, do not use it. Any of these could indicate the food may have been contaminated or could contain Clostridium botulinum toxins.
A woman canning in the kitchen. Photo Credits: UF/IFAS File Photo
Store canned foods in a cool, dark and dry space. This will help them to last longer and keep the food inside at its best quality. Keep canned foods in an area that is between 50-70°F.
Use canned foods to fill nutrition gaps. Add a can of vegetables to your dinner menu—a side of green beans or carrots can help balance your plate. Try using a can of fruit as a basis for a dessert. Pineapple and cottage cheese, anyone? If you’re concerned about sodium or sugar in canned foods, look for products marked as low sodium or lite for less sugar. Compare ingredient and nutrition labels of different brands or varieties of a product to find what works best for you.
Eating fresh, local produce is a great way to be healthier, save money, and support the local economy. (Photo source: Stephanie Herzog)
Summer Local Eats – Supporting Farmers’ Markets
Summer is a great time of year to eat locally grown fresh produce! There are many options rich in a variety of colors, shapes, sizes, and nutrients. Farmers work hard to provide life-sustaining sustenance for society, and consumers supporting their efforts at the local level has an array of health and economic benefits.
Fresh summer crops in the panhandle abound. Produce that is ready this time of year includes peppers, cucumber, peanuts, okra, squash, corn, and watermelon. Spice up a summer salad with fresh cucumbers or peppers or try tasty yellow meat watermelon for a chill and nutritious summertime snack! Local, fresh produce is a healthy alternative to processed foods or produce found in grocery stores. Produce sold by local farmers is freshly picked and because you know where it comes from, it is both safer to eat and keeps for longer periods of time than grocery store produce, which often has traveled long distances, is seldom inspected, and is kept in storage before finally being put out on the floor for purchase.
Supporting your farmers’ market benefits both you and your community in many ways. Purchasing from local farmers and farmers’ markets is both financially sound for you and is supportive of the community’s economy – the money changes hands locally and creates and maintains jobs. Not only does it benefit the economy, it also fosters a stronger sense of community unity and trusted relationships, which is vital to any successful society and local economy. For example, farmers will sometimes offer a “u-pick” program, depending on the crop, where you go to their farm and pick what produce you want right from the field! You get to keep half, and the farmer keeps half. This is a great cooperative effort that benefits everyone – you get free, fresh produce, and the farmer gets free labor. Who doesn’t love a win-win scenario?
Jackson County farmers’ markets information. Residents in Jackson County have a wonderful farmers’ market in the heart of downtown Marianna, located at Madison Street Park (2881 Madison St.) that goes throughout the summer every Tuesday, Thursday, and Saturday morning from 7am-12pm. After September, the market will continue through the fall, winter, and spring each Saturday at the same time. Tuesday and Thursday have farmer vendors only, while Saturday includes a variety of vendors, such as arts and crafts, plants and flowers, jams, jellies, honey, etc. This market also offers a raffle when you purchase items from vendors! For any questions about the market or how to join as a vendor, visit their Facebook page or contact Tony Mayo, the current farmers’ market manager or Terry Johnson, the public relations manager for the market. His number is 850-592-5114. It’s a good idea to bring cash or checks, but some vendors do accept credit and debit cards.
Want to find a farmers’ market near you or learn more about the benefits and best practices shopping at a farmers’ market?
Consult with your county’s UF/IFAS Extension Agents
The pickin’ is plentiful and life is good. Now is the time to take advantage of summer’s bounty. Summer produce is colorful and healthy. It tastes amazing. And right now, it’s everywhere!
Fruits and Veggies in Season
Buying summer produce now means you get fruits and vegetables that taste their best. See Panhandle Produce in Season for what’s in season in the Florida Panhandle. Because this is the easiest time to grow them, they also cost less than at other times of the year. You also may get to learn more about where your food comes from. This is a great time of year to buy local. Speaking of which…
Visit a U-Pick farm for fresh, local produce. Photo source: Alex Hinkle
U-Pick Farms
When’s the last time you or your kids picked your own food? U-Pick farms are a great way for the whole family to enjoy the outdoors. (Hint: for max comfort and safety, go in the earliest/coolest part of the day.) Picking from a U-Pick helps you get delicious food at a good price. It also helps local businesses thrive. You can meet the local farmers in your area. You usually can get easy, tasty recipe ideas and you can even make new friends. (Working to pick your own food also can make you appreciate how hard it is to have the job of farmer.) To find the closest U-Pick farm in your area, contact your local UF/IFAS Extension Office.
Save Some for the Colder Months
Whether from a U-Pick, farmer’s market, or grocery store, sometimes you just can’t eat all that great produce right now. What to do? Canning or freezing are excellent options. For information on freezing vegetables, see UF IFAS Freezing Vegetables. For fruits like berries, rinse berries well and let them dry on paper towels. Place in plastic zippered bags and freeze. Then just take out the amount you need for blueberry muffins in January – Yum! Or if you live in the South, it’s easy to make cold smoothies in the blender any time of year.
Fresh-picked blueberries are perfect in smoothies and salads. Photo source: Alex Hinkle
Half MyPlate
The USDA (United States Department of Agriculture) recommends half of your plate be fruits and veggies. Eating in this way gives your body the nutrients it needs to get healthy and stay healthy. Vitamins, minerals, water, and fiber are packed into summer produce. Eat a variety. Try produce in every color, texture, shape, and size. To pack a tasty, healthy wallop for your next meal, make a hot multi-veggie hash alongside a cold refreshing fruit salad. For more ideas on how to add more fruits and veggies into your day, go to Liven Up Your Meals with Fruits and Veggies.
Want to show mom how much you really care about her? Try giving her a Mother’s Day flowers, stems, roots, and leaves arrangement. Okay, so these cleverly disguised vegetables are not the usual bouquet. But giving mom a collection of some super healthy vegetables lets her know her health is important to you. And the healthier mom is, the longer you can keep her in your life.
What counts in a Mother’s Day Flowers Stems Roots Leaves arrangement?
Flowers: Broccoli or Cauliflower
Stems: Asparagus or Celery
Roots: Carrots or Radishes
Leaves: Lettuce or Cabbage Leaves
Why eat vegetables?
Eating vegetables – on Mother’s Day and every day – gives mom and all of us loads of beneficial nutrients. Veggies contain vitamins, minerals, fiber, and water. As part of a regular diet, veggies help reduce heart disease, some cancers, and other chronic diseases. Why else is it important to eat vegetables? See veggie health benefits. And Bonus – most vegetables are low in fat and calories (so they won’t go to mom’s hips).
Happy Healthy Moms with cauliflower, asparagus, carrot, and purple cabbage “bouquets” Photo credit: Jamie Spiker
How to incorporate more vegetables
So how do you display and celebrate your love for mom with vegetables? Think lots of color. Vegetables come in every color of the rainbow – red, orange, yellow, green, blue, and violet. Because color is so important, try to eat some veggies of every color every week. And adding lots of color makes for a great veggie bouquet – smile-inducing, eye-catching, healthy, and delicious. To add more vegetables to your day, check out USDA’s Tips to vary your veggies. Try veggies grilled, steamed, stir-fried. Then try them kabobbed and in salads. They are fabulous as the main entrée attraction or work great as the side dish.
You say you just can’t bring yourself to give this kind of Mother’s Day Veggie Bouquet? But if you want to incorporate more veggies into mom’s diet and yours, see easy to eat more veggies. And if all else fails, try giving mom some edible flowers. Nasturtiums are bright, colorful, edible flowers with a peppery kick. For more on these flowers, see garden nasturtium.
Mother’s Day flowers, stems, roots, and leaves. These veggies are a colorful, tasty, healthy, and caring way to say, “I love you, Mom!”
