Working on Wellness (W.O.W.) presents Fresh Meals for the Summer, where community members in Hidalgo County have the opportunity to learn healthy recipes to help them eat fresh and keep cool during the summer! At the workshop participants learned a healthy diet is one that provides a variety of foods and the right amounts of the nutrients that we need to promote health and prevent disease. A healthy diet also incorporates vegetables and fruits, they are an excellent source of phytonutrients. Phytonutrients are special compounds found in fruits and vegetables that have been shown to promote health and reduce the risk of certain diseases. The more colorful fruits and vegetables you put on your plate, the more phytonutrients you will have in your meal.
A great example of a colorful recipe would be our Garden Fiesta Chicken Salad.
Garden Fiesta Tuna Salad – makes 6 servings 2 5-ounce cans chicken packed in water, drained 1 15-ounce can of black beans, rinsed and drained ¾ cup corn 1 green bell pepper (diced) 2 tablespoons lime juice 1 tablespoon vegetable oil 1/4 teaspoon salt 4 teaspoons chilli powder 2 teaspoons garlic powder 1 medium carrot, diced 1 small red onion, diced (optional) 8 cups of mixed leafy greens 2 avocados, sliced Whole grain crackers
In a bowl, combine tuna with beans, corn, bell pepper, carrot, and onion. Add in lime juice, vegetable oil, salt and spices and mix thoroughly. Place 1 cup of tuna on 2 cups of leafy greens. Garnish with 2 to 3 slices of avocado. Serve with whole grain crackers