Food as Medicine: September Newsletter

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.

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!

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!