Article

Food as Medicine: September Newsletter

September 11, 2024
A sign that says healthy foods on it
September 2024

HEALTHY FOOD



Hey there, it's a common misunderstanding that healthy food is bland - but that's not the case at all! There's a whole universe of yummy and nutritious choices out there like colorful salads, refreshing smoothie bowls, hearty veggie rolls, and so much more. Believe it or not, healthy eating can be an exciting flavor adventure for your taste buds. Have fun experimenting with a range of herbs, spices, and seasonings - they can really jazz up your meals without skimping on the good stuff. Cheers to delicious and healthy eating!


A variety of fruits and vegetables are laid out on a table

HEALTH FOOD TIPS


Plan, Shop, Eat


1. Plan: Dedicate some time each week to plan your meals around in-season produce and sale items. This will help you stretch your food budget, ensuring you only buy what you need and reduce food waste. Avoid shopping when hungry to prevent impulse buys. Consider using budget-friendly, nutritious ingredients like beans and lentils as a protein source for your family.


2. Shop: Create a shopping list based on your meal plan and stick to it! Look for sales, store brands, and use coupons to maximize your budget. Stock up on pantry staples like canned tomatoes, rice, and beans when they're on sale. Buying extra of these non-perishable items can save you money over time. Shopping smart ensures you get nutritious foods at the best prices.


3. Eat: Focus on preparing meals that are both healthy and filling. Cooking at home saves money and allows you to control what goes into your meals, making healthier choices easier. Cook once, eat twice! When you prepare meals, package leftovers and freeze them for a convenient meal later on.
A close up of a slice of toast with tomatoes and basil on a plate.

Tomatoes Cottage Cheese Toast


Ingredients:

- 2 cups cooked rotisserie chicken, shredded or chopped

- 4 strips pre-cooked bacon, chopped

- 1/2 cup ranch dressing

- 1/2 cup black beans, rinsed and drained

- 1/2 cup sweet corn, drained (or fresh if available)

- 1 cup cherry tomatoes, halved

- 1/2 cup shredded cheddar cheese

- 1/2 avocado, diced

- 2 cups mixed greens or lettuce

- 1/4 cup red onion, thinly sliced (optional)

- 2 tablespoons sour cream

- 2 tablespoons chipotle pepper sauce

- Salt and pepper to taste


Instructions:


1. Assemble the Bowl: Begin by layering the mixed greens or lettuce in a large bowl.

2. Add Toppings: Top the greens with shredded rotisserie chicken, pre-cooked bacon, black beans, sweet corn, cherry tomatoes, avocado, and shredded cheddar cheese.

3. Add Sauces: Drizzle with ranch dressing, a dollop of sour cream, and a drizzle of chipotle pepper sauce.

4. Toss and Season: Gently toss the ingredients to combine. Add salt and pepper to taste, if desired.

5. Serve: Enjoy this flavorful, no-cook chicken bacon ranch bowl packed with extra flavor and protein!
A close up of a salad on a white plate

Chicken Bacon Ranch Bowl with Black Beans and Corn (No Cooking) 


Ingredients:

- 2 cups cooked rotisserie chicken, shredded or chopped

- 4 strips pre-cooked bacon, chopped

- 1/2 cup ranch dressing

- 1/2 cup black beans, rinsed and drained

- 1/2 cup sweet corn, drained (or fresh if available)

- 1 cup cherry tomatoes, halved

- 1/2 cup shredded cheddar cheese

- 1/2 avocado, diced

- 2 cups mixed greens or lettuce

- 1/4 cup red onion, thinly sliced (optional)

- 2 tablespoons sour cream

- 2 tablespoons chipotle pepper sauce

- Salt and pepper to taste


Instructions:


1. Prep Time: 10 minutes

2. Assemble the Bowl: Begin by layering the mixed greens or lettuce in a large bowl.

3. Add Toppings: Top the greens with shredded rotisserie chicken, pre-cooked bacon, black beans, sweet corn, cherry tomatoes, avocado, and shredded cheddar cheese.

Add Sauces: Drizzle with ranch dressing, a dollop of sour cream, and a drizzle of chipotle pepper sauce.

2. Toss and Season: Gently toss the ingredients to combine. Add salt and pepper to taste, if desired.

3. Serve: Enjoy this flavorful, no-cook chicken bacon ranch bowl packed with extra flavor and protein!
A speech bubble that says `` take our survey '' on a white background.

Thank you for participating to our Food as Medicine Program through our partner schools. Your participation has brought more than just health to your table—it's brought joy and community spirit. As we aim to grow and refine this initiative, we deeply value your perspectives and experiences. Please click HERE or scan the QR code for very brief survey.


A sign that says food as medicine fresh produce box pre survey scan me

share this

Related Articles

Food as Medicine: May 2025

By Annabelle Beavan • June 27, 2025
May 2025 May Healthy Foods May is a delicious bridge between spring and summer, and your plate can reflect that! Here’s how to eat healthy and seasonally this month:  🥗 What’s Fresh in May Asparagus – Still going strong! Roast or grill it with lemon zest. Strawberries – Peak season! Add to salads, smoothies, or yogurt bowls. Peas & Snap Peas – Sweet, crunchy, and perfect raw or lightly sautéed. Radishes – Peppery and crisp, great in tacos or slaws. Greens like spinach, kale, and arugula – Ideal for fresh salads or sautés. 🍽️ Healthy Meal Ideas Green Goddess Ricotta Pasta – A creamy, herb-packed dish with seasonal greens. Spicy Okra & Shrimp Skillet – One-pan, protein-rich, and full of flavor. Strawberry Banana Baked Oatmeal – A sweet, fiber-filled breakfast to start your day right. Grilled Tahini Chicken Caesar Sandwiches – A lighter twist on a classic, perfect for outdoor meals. 🌞 Bonus Tip May is a great time to start grilling! Try marinated veggies, lean proteins, or even fruit like pineapple or peaches for a smoky-sweet treat.
A close up of a plate of food with carrots , lettuce , radishes and raisins.

Food as Medicine: March 2025

By Annabelle Beavan • June 27, 2025
March 2025 For healthy eating in March, consider the following tips and recipes Embrace the taste of spring with dishes featuring seasonal produce like asparagus, broccoli, cabbage, and peas. Fill your meals and snacks with a rainbow of fruits and vegetables , whole grains, lean meats, poultry, seafood, beans, eggs, and dairy products.
A pot of chili with meat , beans , and vegetables on a wooden table.

Food as Medicine: January 2025

By Annabelle Beavan • June 27, 2025
January 2025 For healthy eating in January, consider the following Meal plan nutritious dinners with soups, salads, and lightened-up pastas. Choose lean proteins like chicken, seafood, and tofu. Include seasonal foods like squash, broccoli, and sweet potatoes. Prepare easy dinners that come together in 30 minutes or less.