Join a New Kind of “Clean Plate” Club

As a child, we’ve all heard, “Clean your plate.” We’re suggesting ways to “clean up” your diet by encouraging you to eat more foods as they occur in nature. Some of these you could eat raw, and others should be gently cooked. One of the best ways to stretch your food dollars and increase the likelihood of a healthy life span is to eat more foods that are minimally processed. Below are our favorite ways to eat more healthful, whole and unrefined foods.

Eat more vegetables and fruits. Especially, look for fresh ones or those with ingredient labels that show they have no added sugars or salt.

Buy local. If you don’t have your own garden, consider a weekly trip to a farmers market or roadside stand this summer. When you buy locally raised vegetables and fruits, they are likely to be very fresh. If you buy eggs, cheese and meats at the market, be sure to keep them cold until you can get home and put them in the refrigerator.

• Be flexible. Plan your menus based on the abundance of crops available during the growing season.
• Buy foods when they are at the growing season’s peak weeks, when their taste is at its best and the competition between farmers lowers prices. In Kansas, the June growing season includes harvests of: beans, beets, berries, broccoli, cabbage, carrots, cauliflower, cucumbers, most greens, green onions, peas, radishes, squash and turnips.
• Buy at the end of the day. Farmers don’t want to have to haul unsold produce home, so you may be able to shop late and net a “don’t-want-to-pack-it-up” bargain!

Make your own healthy baked goods. Many food dollars and excess calories, added sugars, saturated fat and trans fat come from the sweet baked goods that we splurge on. Make a family rule to only indulge in these treats when you make them at home. Look online for healthy recipes, such as at https://www.whatscooking.fns.usda.gov/ . Then check your pantry for the needed ingredients. Freeze extras for later use.

Purchase fewer highly processed foods. Two good general rules are to:

1. Look for foods with no ingredient labels, or with ingredient labels showing as few added sugars and hard-to-pronounce words as possible.
2. Read Nutrition Facts labels and buy foods with large serving sizes but that are low in calories, sodium, saturated fat and trans fat.

For additional information, contact the Wildcat Extension District, Crawford County, 620-724-8233, Labette County, 620-784-5337, Montgomery County, 620-331-2690, Pittsburg Office, Expanded Food and Nutrition Education (EFNEP), 620-232-1930. Our website is http://www.wildcatdistrict.k-state.edu/ or follow us on Facebook: Wildcat Extension District.

Martha Murphy
Pittsburg EFNEP
Wildcat Extension District
(620) 232-1930
mmurphy@ksu.edu

K-State Research and Extension is an equal opportunity provider and employer.

Farmer’s Market Salsa

• 1/2 cup corn, fresh cooked or frozen
• 1 can (15 ounce) black beans, drained and rinsed
• 1 cup fresh tomatoes, diced
• 1/2 cup onion, diced
• 1/2 cup green pepper, diced
• 2 tablespoons lime juice
• 2 cloves garlic, finely chopped
• 1/2 cup picante sauce

1. Combine all ingredients in a large bowl. Chill until serving time.

2. Drain before serving.

3. Serve with low fat baked tortilla chips or fresh vegetables.