Farm Stand Today

Have you starting thinking about your Thanksgiving Day menu? Come by the Farm Stand to stock up on kale, lettuce, radishes, cabbage, carrots, collard, and Asian greens.

Farm Stand 2018

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Turkey Trot this Saturday

Join us for the Harbin Clinic Turkey Trot at Sam Smith Park in Cartersville this Saturday.
Sign-up on active.com and use coupon code Harbin123.
Turkey Trot Infographic
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Stuffed Butternut Squash with Quinoa, Kale, Cranberries & Chickpeas

Stuffed Butternut Squash
Stuffed Butternut Squash with Quinoa, Kale, Cranberries & Chickpeas
 
Ingredients
2 medium butternut squash about 2 1/2 pounds each
2 teaspoons olive oil divided
3/4 cup quinoa
1 1/2 cups low sodium vegetable broth or chicken broth
1 bunch kale stems removed and chopped (about 6 lightly packed cups)
2 cloves garlic minced
1 teaspoon dried oregano
1/2 teaspoon kosher salt plus additional for roasting squash
1/2 teaspoon black pepper plus additional for roasting squash
1 can low sodium chickpeas (15 ounces), rinsed and drained
Zest of 1 orange plus 1 tablespoon fresh orange juice
1/3 cup reduced sugar dried cranberries
Grated Parmesan cheese or crumbled feta cheese, optional
 
Instructions
1. Place a rack in the center of your oven and preheat the oven to 425 degrees F. Halve the butternut squash, scoop out the seeds, then arrange the halves on a baking tray, cut sides up. Drizzle with 1 teaspoon olive oil and sprinkle lightly with salt and pepper. Bake 45-55 minutes, just until the squash is fork tender. Remove from the oven and let cool. Reduce the oven temperature to 375 degrees.
2. While the squash is baking, place the broth in a small saucepan and bring to a boil. Add the quinoa, return to a boil, then reduce the heat, cover, and let simmer for 12 minutes, until most of the broth is absorbed. Remove from the heat and let sit, covered, for 15 minutes. Fluff with a fork, then set aside.
3. In a large skillet, heat the remaining 1 teaspoon olive over medium. Add the kale and cook until wilted, about 4 minutes, then reduce the heat to medium low. Add the garlic, oregano, 1/2 teaspoon salt, and 1/2 teaspoon black pepper. Cook 30 additional seconds, until is fragrant. Stir in the chickpeas, orange zest, orange juice, cooked quinoa, and cranberries.
4. Once the squash is cool enough to handle, scoop out the flesh, leaving a 1/2-inch-thick border around the sides and a 3/4-inch border along the bottom. Reserve the flesh for another use (or if you don’t mind a super duper stuffed squash, mix it in with the rest of the filling). Stuff the kale quinoa filling into the squash halves, then return the squash to the oven. Bake at 375 degrees until hot, about 10 additional minutes. Sprinkle with cheese and serve warm.
 
Serving ½ Stuffed Butternut Squash
Calories: 387; Fat 5g; Sodium 265mg; Carbs: 79g with 17g Fiber; Protein 13g
 
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Aim to Maintain Challenge

Aim-to-Maintain

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Have a healthy(ish) Halloween!

For many parents, the scariest thing about Halloween is the haul of candy their kids bring home after trick-or-treating. Candy has been the star of the holiday for so long that it’s nearly impossible to avoid. (Even dentists seem resigned to that fact: 76 percent of them hand out candy for Halloween, according to the American Dental Association.)

“As a dietitian who is obsessed with what her kids eat, I never worried too much about special occasions such as Halloween,” says Amy Keating, R.D., a Consumer Reports dietitian. “Routine, everyday eating habits are most important. That said, some kids bring home so much candy that it sits around the house for weeks and becomes an everyday part of the diet instead of an occasional treat.”

That can be a problem for your child’s health—and yours, too, if you can’t resist dipping into your child’s stash. It doesn’t have to be that way, though. With a few strategies in place you can have a healthy Halloween, and you don’t have to skip the candy to do it.

Set the Ground Rules

Before they head out, talk to your children about moderation, suggests Kristi King, M.P.H., R.D.N., senior dietitian at Texas Children’s Hospital and a spokeswoman for the Academy of Nutrition and Dietetics. You don’t want to be too strict, because that can backfire and lead to sneakiness. But you do want to set limits. Tell them they can have a few pieces when they get home. “That way,” she says, “your children aren’t surprised when you tell them ‘no more.’”

Fuel First

healthy snack or meal will energize kids for the trick-or-treating ahead and begin their outing on the right note. “Protein and fiber will help to keep their tummies satisfied and blood sugar stable,” King says. That means they will be less likely to get tired or cranky, or to snack on candy along the way. Keep it simple and fun—grilled chicken strips and carrots, celery, and bell pepper with mild salsa for dipping, or a hard-boiled egg “ghost” (cut with a jagged bottom) and clementine “pumpkins” (peeled and served with a small green apple or celery “stem” in the middle), for instance.

Take a Small Bag

It will get filled after going to a just few houses, but your child will still have that feeling of abundance that’s part of the holiday.

Steer Kids Away From Stickies, Sours, and Suckers

These are the worst candies for teeth. “The longer treats stay in contact with the tooth, the higher chance that they will promote cavity formation,” says James Nickman, D.D.S., M.S., an associate clinical professor at the University of Minnesota School of Dentistry and president of the American Academy of Pediatric Dentistry. Sticky candies like gummies, taffy, and caramel can also pull off braces and get stuck in the spaces between teeth. Sour candies are acidic, which can wear away tooth enamel. Treats that are sticky and sour or sour ones that stay in your mouth for a long time are double-trouble. Chocolate is a better option. It melts, so the time it spends in contact with teeth is minimal. Other tooth-friendly treats are sugar-free gum, popcorn, pretzels, and crackers.

Seek Out Alternative Treats

Be on the lookout for houses giving out glow sticks, bracelets, flashing LED rings, bubbles, stickers, and more, King says. Even a child who is unenthusiastic about those nonedible treats at first may warm up to them after acquiring a few dozen lollipops.

Serve a Candy Chaser

While it’s ideal for your child to brush and floss after a snack (and certainly a candy-laden afternoon), doing so may not be practical. “Drinking water helps to rinse some of the sugary treats off the teeth until a more thorough cleaning is possible,” Nickman says. Or give your child a little cheese (like mozzarella string cheese) and a small apple. It’s a good blood sugar balancing snack to help with post-candy recovery. And cheese helps neutralize acid in the mouth, which decreases the risk of tooth erosion and developing cavities, according to a 2013 study published in the journal General Dentistry.

Trade It In

Have your child sort through the candy and pick his or her favorites, then get rid of the rest. “Some dental practices will offer a candy buyback program, where children can cash in on their hard work,” Nickman says. Some parents summon the Halloween Fairy or Switch Witch so that their kids can trade in their excess candy for a prize (or donate it). “It’s a nice way for your child to learn about sharing and appreciating others,” King says. Organizations like Operation Gratitude send donated candy to military members overseas. “Removing the temptation from the house will help the child’s oral health,” Nickman says.

Stash the Loot

Store the candy you do keep in the cabinets, freezer, or pantry, where it won’t be top of mind, King suggests. Adults and kids are more likely to mindlessly munch on foods that are kept in plain view. Dole out a few pieces per day that your child chooses, like in his lunchbox or with her dinner.

Toss It

After a week or two, make like the 800 Queen Elsas that came knocking last Halloween and “let it go.” A day of Halloween is one thing, King says, but there’s no need to let a glut of candy linger through the end of the year. After all, pumpkin pie and holiday cookies will be around before you know it.

Consumer Reports is an independent, nonprofit organization that works side by side with consumers to create a fairer, safer, and healthier world. CR does not endorse products or services, and does not accept advertising. Copyright © 2018, Consumer Reports, Inc.

 

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Farm Stand + Fall Kale Salad (YUM!)

Step 1: Stop by the HarbinSTRONG Farm Stand today for fresh locally grown kale (pick up other veggies while you’re there!).  The Farm Stand is open from 11 a.m. to 1 p.m. at 1825 Martha Berry Boulevard in the front parking lot.

Step 2: Try this amazing fall salad

Nutty Harvest Honeycrisp Kale Salad

Ingredients:

smoky honey pepita clusters

  • 1/2 cup pepitas
  • 1/2 tablespoons coconut oil
  • 2 to 3 tablespoons honey
  • 1/4 teaspoon smoked paprika
  • pinch of salt

sweet and spicy toasted pecans

  • 1/2 cup pecans
  • 1 1/2 tablespoons honey
  • 1/2 teaspoon red pepper flakes
  • 1/8 teaspoon ground nutmeg

cinnamon shallot vinaigrette

  • 2 tablespoons red wine vinegar
  • 1 1/2 tablespoons honey
  • 1 teaspoon dijon mustard
  • 1 shallot, diced
  • 1 garlic clove, minced
  • 1/4 to 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/3 cup olive oil

Salad

  • 4 to 6 cups chopped tuscan kale (or the kale of your choice)
  • 2 honeycrisp apples thinly sliced
  • 3 ounces freshly grated sharp white cheddar cheese

Directions:

smoky honey pepita clusters

Preheat the oven to 350 degrees F. Line a baking sheet with parchment paper. Microwave the coconut oil and honey together until melted, about 30 seconds. Stir the pepitas in a large bowl with the honey mixture, salt and smoked paprika. Place them on the baking sheet and smooth them out with a spatula – you still want them clustered so you can break them apart after baking!

Bake for 10 to 15 minutes, or until golden. Remove from the oven and toss slightly. Let cool completely before breaking apart.

sweet and spicy toasted pecans

Heat the pecans in a nonstick skillet over low heat, stirring often, until fragrant and toasty. Stir in the honey, red pepper flakes and nutmeg. Let the honey bubble and stir for a few minutes, then transfer the pecans to parchment paper and let them cool completely.

This recipe is reposted from http://www.howsweeteats.com. 

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Better Cardio = Longer Life

Better Cardio Fitness Predicts a Longer Life, Study Finds

This is a quick read but it might just motivate you to ensure you’re moving as much as possible! Think – longevity!

“In consultation with their physician, individuals should aim to maintain the highest exercise performance they can regardless of age, sex or prior history of heart disease,” Dr. Jaber says.
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