Honing your skills and creativity in the kitchen can be satisfying and economical.

CHOOSE WHOLE, FRESH FOODS.

Prioritize fresh vegetables and fruits, beans, legumes, and whole grains. Cut back on the highly processed foods, refined carbohydrates, and added sugars that are so common in today’s food supply. Focus on whole ingredients and prepare your own meals with real food.

Making healthy food choices can be challenging, especially with busy schedules. Preparing nutritious meals often gets pushed aside by work, family, and other responsibilities. Still, a healthy diet can have a powerful impact on energy and overall wellness. Most of us know we need more fruits and vegetables, fewer ultra-processed foods, and less sugar—so it’s no surprise many people are ready for a change.

Eating mindfully takes some effort and planning, but a few basic kitchen skills can make it much easier. Once you build a short list of favorite meals, you can shop once a week, keep your kitchen stocked, and have a healthy meal ready in minutes. Preparing meals at home also supports your budget. I find that batch cooking and mixing and matching ingredients create endless options for quick, easy, and affordable meals.

Take fast food off the menu and prepare healthy snacks ahead of time for travel or after-work activities. A few small changes can make a big difference. Start where you are, avoid comparison, and focus on progress. Instead of focusing only on weight loss, shift your attention to the health benefits you’ll gain along the way.

Embrace simple, clean nutrition.

As part of a healthy and balanced diet, vegetables play an important role for maintaining a healthy weight and can play a part in protecting you from certain types of cancers and chronic diseases. Diets that are optimal in fiber (fruits and vegetables), may reduce the risk of heart disease, obesity, and type 2 diabetes (cdc.gov).

Why are VEGETABLES so great?

Important sources of nutrients including potassium, dietary fiber, folate, and Vitamin A and C
Vegetables that are rich in potassium (sweet potatoes, white potatoes, tomato products, beet greens, spinach, lentils, and kidney beans) help to maintain healthy blood pressure
Dietary fiber from vegetables helps to reduce blood cholesterol levels and may lower your risk of heart disease
Fiber is important for proper bowel function, reduces constipation and diverticulosis
Fiber also helps provide a feeling of fullness, with fewer calories
Vitamin A keeps eyes and skin healthy and helps protect against infections
Vitamin C keeps teeth and gums healthy, aids in iron absorption, and helps heal cuts and wounds

MARTINA'S MASTERPIECE GRILLED SANDWICH

This is my all-time favorite sandwich and works best with a sturdy homemade wheat bread or peasant loaf. Most of the ingredients in this sandwich are found in my garden each September, which makes it even more satisfying.

Makes two sandwiches.

4 T. homemade pesto (1 T per slice of bread), or quality store brand

1 c. fresh mushrooms, thinly sliced (about 6 mushrooms, use your favorites!)

1/2 small onion, thinly sliced about 1/8 inch thick

1-2 T. amino or soy sauce

1 clove of garlic, minced

5-6 slices of eggplant rounds, grilled

1/4 c. balsamic vinegar for dipping eggplant

8 slices of roasted red bell pepper strips (1 roasted pepper)

Feta or Goat cheese (optional)

Step 1: Eggplant preparation. Peel and slice eggplant into 1/3 inch slices and place in a colander. Lightly salt and leave for 10 minutes then rinse and pat dry. Heat a skillet to medium heat. Place 3 T balsamic vinegar into a flat dish and dip both sides of the eggplant into the vinegar. Place in the hot pan or skillet, and grill both sides, about 2-3 minutes each side, until soft. Remove from the pan and set aside.

Step 2: Sauté mushrooms and onions. Place the onion slices, mushrooms, and aminos or soy sauce in a small sauce pan on medium-low heat until onions and mushrooms are limp. Add the minced garlic the last minute or two of cooking. Remove from heat, set aside.

Step 3: Roast Red Pepper: Fire up the outdoor grill and place the whole red pepper on the grill at 400° and continue turning every few minutes until all sides are blackened and charred in appearance. Place the pepper in a paper bag, roll up the top to keep the steam in, and allow the bag to sit for a few minutes to sweat. Remove the pepper from the bag (be careful, it can still be hot) and remove the blackened skins, stem, seeds and inner membrane. Slice into 1/2 inch strips.

Step 4: Assemble the sandwich: Heat a 9-inch pan to medium heat. Spread one side of each sandwich with pesto, place them in the heated pan, pesto side up. Sprinkle on the cheese (optional), then layer with the eggplant, mushrooms and onions, peppers, and top with the other slide of bread with pesto. Brown one side and then carefully turn to brown the other side of the sandwich.

Slice in half and serve with your favorite side dish of salad, fruit or slaw.