Healthy Harlem: Country in the City

By Tina Gowin

With autumn on your mind, why not harvest the idea of putting together a simple dish that will have your taste buds falling into October.

Designed to bring the country life to those who reside in the city, farmers’ markets will offer you a cornucopia of fresh fruits and vegetables to choose from. Locally grown, these nourishing staples to a healthier lifestyle will provide you with the nutrients needed to survive the wear and tear of living in a concrete jungle.

By putting together a salad that consists of beets, carrots, and apples as its main ingredients, fresh from your local farmer’s market, you can consume essential vitamin-rich foods that can keep your health intact and thriving for years to come.

Beets, for instance, contain folate, which helps to protect against heart disease, birth defects, and certain cancers.  By adding them to a meal, you get the added benefit of making sure your heart keeps on beeting.

Carrots contain a lot of beta-carotene, which is transformed into vitamin A in the body. By eating just a half-cup of this colorful vegetable, you can get more than 100 percent of the recommended daily dose of vitamin A, which will benefit vision, eye health, the immune system, and the skin. With only 25 calories per half-cup, raw or cooked, this fiber-rich food can also help you to maintain a trim waistline— feeling and looking good on the inside and out.

With apple-picking season underway, going to your local farmer’s market will prove to be a real treat. Hand-picked and fresh from farms not too far away, you can begin to reap the nutritional benefits of this delicious fruit.

Apples help to regulate blood sugar and are an excellent source of fiber and antioxidant compounds. With only 80 calories per medium-sized apple, snacking throughout the day has never felt so right.

Tasty and in shades of fall, this recipe will ignite you like a cool autumn breeze.

Carrot Apple Beet Salad

Ingredients:

• 1  large beet
• 3 carrots
• 2 apples
• 2 teaspoon olive oil
• 1 teaspoon apple cider vinegar

Preparation: Grate beet, carrots, and apples into a large bowl. Add olive oil, vinegar, and toss.

By selecting fruits and veggies at the peak of their flavor, you can invigorate your senses and turn healthy eating into an exciting activity. Your taste buds will thank you.

Note: Locally grown fruits and vegetables are available in Harlem at Mt. Morris Park Historic District Market (Saturdays through Nov. 17, 2012) and West Harlem Farmer’s Market (Tuesdays through Nov. 20, 2012).

Tina Gowin is a full-time registered dietitian at EmblemHealth, one of New York’s largest and most comprehensive health plans. EmblemHealth is a sponsor of Harvest Home, which provides access to locally grown fruits and vegetables and cooking demonstrations at the Mt. Morris Park Historic District and West Harlem Farmer’s Markets.

Related articles

• A Children’s Guide to Fruits, Vegetables, Berries and Nutrition (berries.com)