Health Plan of San Joaquin | Focus Your Health | Spring 2019

6 Focus Your Health Tuna and avocado Cobb salad Makes 4 servings. Ingredients For salad: 4 cups red leaf lettuce, rinsed and chopped (about 8 leaves) 1 cup frozen whole kernel corn, roasted (on a pan in the oven at 400 degrees for 7 to 10 minutes) 1 cup carrots, shredded 1 tomato, rinsed, halved and sliced 1 ⁄ 2 ripe avocado, peeled and sliced 1 cup frozen green peas, thawed 1 6-ounce can white albacore tuna in water For dressing: 2 tablespoons lemon juice (or about 1 fresh lemon) 1 tablespoon lime juice (or about 1 fresh lime) 1 tablespoon honey 1 tablespoon fresh parsley, rinsed, dried and minced (or 1 teaspoon dried) 1 tablespoon water 1 tablespoon olive oil Directions ● ● Divide and arrange 2 cups of salad ingredients in each of four serving bowls. ● ● For dressing, combine all ingredients and mix well. Spoon 2 tablespoons over each salad, and serve. Nutrition information Serving size: 2 cups salad, 2 tablespoons dressing. Amount per serving: 224 calo- ries, 9g total fat (1g saturated fat), 24g carbohydrates, 15g protein, 6g total fiber, 264mg sodium. Source: National Heart, Lung, and Blood Institute From farm to table. That’s a popular phrase that makes anything it’s referring to sound better. You just know that honey straight from a nearby farm is going to taste amaz- ing. The same goes for any of the plentiful produce waiting for you at a farmers market. Freshness is what makes farmers markets attractive. Most of the food you’ll find there has been picked at the peak of its freshness and flavor. If you like peaches from the grocery store, you’re going to love peaches from the farmers market. And if you have a picky produce eater at home, taking him or her to a farmers market may change everything. Surrounded by a festive atmosphere and vendors offering free tastes of things like gleaming golden raspberries or juicy purple pluots, your picky eater is bound to bite into some- thing that triggers a smile. Here are some tips for getting the most from your trip to the farmers market: Go early. You may not need to be among the first arrivals for a weekday market, but weekend markets get busy fast. If you arrive too late, the best pickings may be gone. Bring cash and reusable bags. Transactions will go easier if you have a pocket of small bills. Plus, you need sturdy bags to carry your items home. Talk to the vendors. The sellers want to talk about their fruits, veggies, jellies and jams. Ask for buying and storing tips. They can often give you recipe ideas too. Source: Academy of Nutrition and Dietetics Farmers markets: Local treasures The perfect place to find fresh food and fun HealthReach 1837