Article Published: Aug. 1, 2013 | Modified: Aug. 1, 2013
August through September is prime food production time in
the High Country, making it possible to consume a huge percentage of your food from locally produced
sources. So why not infuse your body with the freshest, most nutrient-dense diet
Fresh, whole food is highest in micronutrients, including
phyto-compounds that help prevent cancer and cardiovascular disease. More immediate benefits include
a higher energy level, better athletic performance, a stronger immune system and a leaner
It is well known that vegetables start losing nutritional benefits
soon after they are harvested. Locally available grass-fed meat has also been shown to be a
healthier choice than corn-fed. When cows are fed primarily grass, the meat has a greater omega-3
The average American diet contains 11 to 30 times more omega-6
fatty acids than omega-3, a phenomenon that has been hypothesized as a significant factor in the
rising rate of inflammatory disorders, such as celiac disease. Certain types of omega-3 fatty acids
play a crucial role in the prevention of atherosclerosis, heart attack, depression and
I’ve listed ingredients to pick up for your meals based on what is
currently available at farmers’ markets. Stepping out into a garden and picking your meal is even
Breakfast: freshly baked bread or bagels, jams, jellies, honey,
muffins, cereal, blackberries, blueberries, raspberries, cantaloupe, peaches, eggs, veggies to add
to eggs, locally roasted coffee.
Lunch: Purchase plenty of salad
fixin’s, such as lettuce, tomatoes, cucumber, carrots and peppers, to make a daily lunch salad.
Flavored vinegars mixed half and half with olive oil make a great dressing. For sandwiches, try
freshly baked bread topped with various types of goat cheese and vegetables. Prepare chicken
Dinner: Protein sources are available from chicken, pork, beef and goat
cheese. Starches include pasta, potatoes and freshly baked bread. A good variety of vegetables and
plenty of herbs for seasoning are available.
Squash is abundant, and this simple
recipe takes less than 10 minutes to prepare.
Sautéed Summer Squash
yellow or zucchini squash, cut into thin coins
1/2 medium onion, chopped
tablespoons olive oil
3 tablespoons freshly chopped oregano
Place olive oil over medium low to medium heat in large sauté pan.
Add onions, and stir occasionally until golden brown.
Add squash, and continuously stir for
Add oregano and salt, and stir until desired
Margie Mansure, M.S., R.D. is a registered
dietitian/nutritionist and extension agent with N.C. Cooperative Extension. She offers personalized
classes to improve the health of citizens in Watauga County through worksites, schools and community
groups. To contact her, email firstname.lastname@example.org or call (828) 264-3061.