Monthly dining tips curated by the Vizer team to help you live, eat and shop healthfully.
One of the most actionable ways to promote community-wide health is adopting a seasonal eating routine.
Although a buzzy-word, the concept of eating locally grown, recently harvested produce dates back through all of human agricultural history. Before you could shop for all of your ingredients at a local grocery store 365 days a year, societies relied on what food was environmentally available to meet nutritional needs.
Not only is eating what's in season shown to increase the nutrient density of your diet, but it also supports local food systems and ecological farming practices!
A good example of local food sourcing at work is the relationship between local farmers and charitable food distributors. Through food system partnerships, Food Banks across the country are able to source surplus nutrient-dense produce for populations in need.
This farm-to-table distribution approach increases the health profile of the foods served, while also minimizing the need for long-distance transport.
Check out our recommendations for your April shopping list!
Avocados
Avocados are a fan favorite fruit that comes from south-central Mexico. It can be eaten on avocado toast for breakfast, salad for lunch, or as side for dinner! Not only is it delicious but it has many health and nutritional benefits.
According to Healthline, it is a considered a low-carb friendly fruit that has:
60 calories
2 grams of protein
15 grams of healthy fats
Avocados are a high-fat food but the healthy kind! Healthline says that avocados have heart-healthy fat. It's also filled with vitamins A, D, E, and K.
Here are 12 ways to spice-up your avocado toast!
Rhubarb
Rhubarb is a vibrant pink plant that has high nutritional and health benefits. It's a vegetable that is more sour than sweet. If you don't like your food too sweet, this is the perfect vegetable for you!
Well + Good says that one cup of rhubarb contains:
Calories: 26
Fat: Less than 1 gram
Fiber: 2 grams
Protein: 1 gram
Carbohydrates: 6 grams
Sugar: 1 gram
Want to incorporate rhubarb into your diet? Here are some ways how:
Zucchini
Zucchini is a type of squash that is commonly referred to as a vegetable but it's actually classified as a fruit! This fruit has many nutrients like vitamins and minerals such as, vitamin A, Potassium, vitamin C, vitamin K, and manganese.
Zucchini can contribute to strengthen your vision because its high in the following:
Manganese
Lutein
Zeaxanthin
Vitamins A and C
Fun Fact: A cooked zucchini contains more Vitamin A compare to when it's raw.
According to Healthline, since it's rich in water and fiber, zucchini helps with digestion. Having a healthy digestion can prevent gut disorders and discomfort.
Have you ever tried grilled zucchini? It is the absolute best.
Carrots
Carrots are a root vegetable that is used in a variety of dishes. It has many health benefits. Carrots can come in many different colors like yellow, purple, white, orange and red.
It's a good source of vitamins and minerals like:
Vitamin A - promotes good vision and grows immune function
Biotin
Vitamin K1
Potassium
Vitamin B6
According to Healthline, there are two kinds of baby carrots:
Baby carrots that are harvested before fully grown
Baby carrots that are small pieces of fully grown carrots
Carrots are good source of nutrients and can be the perfect mid-day snack!
Garlic
Garlic is a small-type of species that comes from the onion family. It is so small it could fit in the palm of your hand and has a vert strong taste. Garlic has loads of flavor which is why its used as a seasoning in most dishes. It also has many health benefits.
Well + Good mentioned a technique that can activate enzymes in garlic making it healthier for you:
Peel your garlic cloves
Mince garlics & let it sit for 10 minutes (activates the enzymes)
Cook in pan
Some recipes that have garlic:
Follow along monthly for updated seasonal eating tips and recipe suggestions. If you make your own recipes from these suggestions, tag #vizerexplore and @vizerapp on social so we can share your creations!