LindaBen Foundation

TLF Healthy Foods May 2026 Newsletter

Tue, 28 Apr 2026 21:19:16 GMT

�� May Nutrition Tips

May is a strong month for refreshing your eating habits with seasonal produce and nutrient‑dense foods . Many nutrition programs highlight eggs and fresh beans as featured foods this month, offering high‑quality protein, vitamins, and versatility in meals.

Fresh spring produce-like leafy greens, berries, peas, and herbs-pairs naturally with these proteins and supports a balanced, colorful plate.

�� Key May Foods & Why They MatterEggs

Provide complete protein, essential for muscle repair and energy.
Contain vitamins B12, D, and choline , supporting brain and metabolic health.
Easy to incorporate into breakfasts, salads, and quick dinners.
Featured as a "Food of the Month" in May nutrition education programs.

Fresh Beans (green beans, snap beans, shell beans)

Offer fiber, plant‑based protein, and minerals like magnesium and potassium.
Support digestive health and steady energy.
Great in stir‑fries, salads, and side dishes.
Also highlighted as a May focus food.

�� Practical May Nutrition Tips

1. Refresh Your Kitchen & Pantry

Spring is ideal for reorganizing your pantry and fridge-clearing expired items and restocking whole foods makes healthy eating easier. A clean, organized kitchen reduces stress and supports better meal planning.

2. Plan Meals Around Seasonal Produce

May brings abundant fresh fruits and vegetables. Seasonal eating boosts flavor, nutrient density, and affordability. Try adding:

Strawberries
Spinach
Peas
Fresh herbs
Asparagus (still in season in many regions)

Getting kids involved in choosing seasonal produce can also encourage healthier eating habits.

3. Build Balanced Plates

Follow healthy eating principles by emphasizing:

Protein (eggs, beans, poultry, seafood)
Vegetables & fruits
Whole grains
Healthy fats
Low‑sugar dairy These align with CDC recommendations for nutrient‑dense eating patterns.

4. Limit Added Sugars & Sodium

Reducing sugary drinks, packaged snacks, and high‑sodium foods supports heart health and energy levels.

Choose water with fruit slices
Read labels for added sugars
Opt for low‑sodium packaged items

5. Try New Healthy Recipes

May is a great month to experiment with lighter, fresh meals. Healthy recipe collections for May include options like tilapia with tomatoes and walnuts, ginger pork stir‑fry, and veggie‑forward dishes.

Food Traditions of Renewal: How cultures use early-spring produce and herbs to celebrate new beginnings.

Many cultures use early‑spring foods-especially fresh greens, herbs, and first fruits-as symbols of cleansing, rebirth, and the return of life. These traditions reflect a shared human instinct: when the land wakes up, people mark the moment with foods that signal renewal.

Below is a structured, deeply sourced look at how different cultures use early‑spring produce and herbs to celebrate new beginnings.

�� Why Early‑Spring Foods Symbolize Renewal

Across ancient societies, the first edible plants of spring were powerful symbols. They arrived after months of scarcity, carrying both hope and caution. Early greens were often seen as potent, cleansing, and spiritually charged, marking the threshold between winter hardship and new growth.

�� Europe & the Balkans: Bitter Greens and Boundary Herbs

Early spring foraging traditions in Europe and the Balkans revolve around bitter greens such as nettle, sorrel, dandelion, young dock, and wild garlic. These plants were believed to:

Cleanse the body after winter
Restore balance
Protect household luck

Because early plants were considered "half‑winter, half‑alive," they were harvested with ritual care-often at dawn, in silence, and only when the season "allowed." Eating them too early was thought to cause imbalance or misfortune.

These greens were usually boiled, strained, or fermented , reflecting the belief that their raw spring energy needed taming before consumption.

�� Japan: Hanami & Seasonal Spring Foods

Japan's spring renewal tradition centers on hanami, the cherry‑blossom viewing season. Families gather under blooming trees to enjoy foods that celebrate the fleeting beauty of spring:

Sakura‑themed mochi
Rice balls wrapped in pickled cherry leaves
Tempura spring vegetables
Seasonal sweets and teas

These foods embody impermanence, beauty, and the renewal of nature , aligning with the cultural meaning of cherry blossoms.

�� Iran & Persian Cultures: Nowruz and the Haft‑Seen Table

Nowruz, the Persian New Year, is one of the world's most enduring spring celebrations. Its centerpiece, the Haft‑Seen table, features seven symbolic foods beginning with "S," including:

Sabzeh (sprouted greens) for rebirth
Seeb (apple) for health

Fresh herbs and greens are central to Nowruz meals, symbolizing renewal, balance, and the return of life .

Persian spring traditions also treat wild herbs with respect-washed repeatedly, cooked slowly, and often offered symbolically before being eaten.

�� Ancient Near East: Spring as the True New Year

In parts of the ancient Near East, the new year began not in winter but when fresh grass returned and herds gave birth. Spring foods-especially the first milk and early grains-signaled survival and renewal. These celebrations mixed joy with anxiety, as communities prayed for protection, good harvests, and healthy families.

�� Why These Traditions Matter

Across cultures, early‑spring foods:

Mark the end of scarcity
Celebrate rebirth and fertility
Cleanse the body and spirit
Reconnect people with the land
Reinforce cultural identity through ritual meals

Despite geographic distance, the symbolism is remarkably consistent: spring foods are not just nourishment-they are renewal made edible.

Paella with Asparagus and Sugar Snap Peas

Here's a bright, spring‑forward Paella with Asparagus and Sugar Snap Peas -a dish that captures the freshness of the season while keeping the soul of paella intact. I've built a full recipe card for you below, complete with images, ingredients, and step‑by‑step instructions.

Ingredients

2 tbsp olive oil

1 small onion, finely chopped

3 cloves garlic, minced

1 cup paella rice (bomba or arborio)

1/2 tsp smoked paprika

1 pinch saffron threads (optional but classic)

1/2 cup dry white wine

2 1/2 cups vegetable or chicken broth, warmed

1 cup asparagus, cut into 1-inch pieces

1 cup sugar snap peas, trimmed

1 lemon, cut into wedges

to taste salt and pepper

handful fresh parsley, chopped

Instructions

1 Sauté aromatics Heat olive oil in a wide pan over medium heat. Add onion and cook until softened, then stir in garlic for 30 seconds.

2 Toast the rice Add rice, smoked paprika, and saffron. Stir to coat the grains in oil and toast lightly.

3 Deglaze Pour in the white wine and let it simmer until mostly absorbed.

4 Add broth Pour in warm broth, stir once, then let the rice cook undisturbed over medium heat for 15 minutes.

5 Add vegetables Nestle asparagus and sugar snap peas on top. Continue cooking 10-12 minutes until rice is tender and socarrat (crispy bottom) forms.

6 Rest Remove from heat, cover with a clean towel, and rest 5 minutes.

7 Finish Season with salt and pepper, sprinkle with parsley, and serve with lemon wedges.

�� Afghan Sabzi

Afghan sabzi is a deeply aromatic spinach stew cooked slowly with onions, garlic, dill, cilantro, and coriander-one of the most beloved green dishes in Afghan cuisine. It's typically served with challow (Afghan rice), naan, or yogurt, and can be made vegan or enriched with meat depending on the region.

Afghan sabzi is essentially braised spinach with herbs , cooked until silky and deeply flavored. Many traditional versions use green onions, cilantro, dill, coriander, and lemon , creating a bright yet earthy profile. Several recipes emphasize slow cooking to develop a creamy texture without dairy.

Some versions are fully vegan, relying on spinach, onions, garlic, cumin, coriander, and black pepper , simmered until tender.

Others incorporate paneer , kidney beans , or korma for a heartier meal.

�� Core Ingredients (Across Authentic Variations)

Spinach (fresh or frozen; the base of the dish)
Onions or green onions
Garlic
Dill (fresh or dried)
Cilantro
Ground coriander
Black pepper
Salt
Lemon juice (for brightness)
Oil or ghee

These ingredients appear consistently across Afghan sabzi recipes from Afghan cooks, food writers, and cultural sources.

�� How It's Traditionally Cooked

Sauté onions and garlic in oil until golden.
Add spinach (fresh or frozen) and cook until wilted.
Mix in dill, coriander, pepper, and salt .
Simmer gently until the spinach becomes soft and thick.
Finish with cilantro and lemon juice for freshness.

This slow braising method is central to Afghan sabzi's signature texture.

�� Serving Traditions

Afghan sabzi is commonly served with:

Challow (Afghan white rice)
Naan or pita
Greek yogurt for contrast

Many Afghan cooks note that sabzi pairs beautifully with rice and meat curries, or stands alone as a vegan main.

�� May Harvest Spotlight

May's harvest spotlight features asparagus, strawberries, peas, radishes, spinach, and other peak‑spring produce-foods at their best flavor, nutrition, and affordability this month.

Below is a structured, evidence‑based guide to what's in season in May, why it matters, and how to use it.

�� What's in Peak Season in May

May marks peak spring mode , with markets full of vibrant vegetables and the first sweet fruits of the year. According to seasonal produce guides, May brings an abundance of asparagus, artichokes, leeks, fava beans, radishes, carrots, peas, and strawberries , along with continued availability of rhubarb .

Additional seasonal lists highlight spinach, blueberries, cherries, cantaloupe, tomatoes, zucchini, and leafy greens , offering a wide spectrum of colors and nutrients.

In Maryland specifically, May aligns with the harvest of spinach and the beginning of strawberry season , which typically runs from mid‑May through early July.

�� Key May Produce & Why They ShineStrawberries

Rich in vitamin C and antioxidants
Peak sweetness and juiciness in May
Ideal for shortcakes, salads, and smoothies

Asparagus

High in fiber, folate, and vitamins A, C, and K
Supports digestion and has anti‑inflammatory properties
Excellent roasted, grilled, or added to spring paella

Peas (green, snap, snow)

Provide plant‑based protein and minerals
Sweet, crisp, and perfect for salads or pasta

Rhubarb

Tart, high in fiber and vitamin K
Pairs beautifully with strawberries in pies and crisps

Spinach

Loaded with iron, magnesium, and vitamins A & C
Supports eye and immune health

�� How to Use May's Harvest

Pair strawberries + rhubarb for classic spring desserts.
Sauté asparagus with mushrooms or add to grain bowls.
Blend spinach into smoothies or wilt into pastas.
Toss peas into salads, risotto, or stir‑fries.
Use carrot tops (if attached) to make pesto.

Local Farmer Highlights: Looking at various local food producers and highlighting some of their products.

Miller Farms in Clinton, MD is a long‑standing, family‑owned farm known for fresh produce, a full bakery, pick‑your‑own strawberries, a nursery, and seasonal activities like hayrides and pumpkin patches.

�� What Miller Farms Offers

Miller Farms is a family‑owned and operated produce farm serving Prince George's County. They emphasize locally grown fruits and vegetables, sustainability, and community‑centered activities.

Fresh Produce Market

Wide selection of fresh fruits and vegetables , jarred goods, meats, and seasonal specialties.
Known for strawberries , especially during their spring pick‑your‑own season.
Offers nursery plants , herbs, hanging baskets, and vegetable starts.

Bakery & Ice Cream

Homemade ice cream, donuts, pies, pastries , and seasonal baked goods.
New additions include conchas and churros .

Pick‑Your‑Own Strawberries

Weekdays: 9 a.m.-1 p.m.
Weekends: 9 a.m.-5 p.m.
Seasonal and weather‑dependent.
Seasonal Activities
Fall Family Fun : hayrides, corn maze, slides, pumpkin patch.
Field trips and community events.
�� Location & Contact
Address: 10140 Piscataway Rd, Clinton, MD 20735
Phone: 301‑297‑9370
�� Hours of Operation Produce Market
Mon-Sat: 8:00 a.m.-7:00 p.m.
Sun: 9:00 a.m.-5:00 p.m.
Bakery
Mon-Fri: 6:00 a.m.-7:00 p.m.
Sat: 7:00 a.m.-7:00 p.m.
Sun: 7:00 a.m.-5:00 p.m.

⭐ Community Reputation

Miller Farms is widely regarded as a local gem, praised for:

Fresh produce and baked goods
Family‑friendly atmosphere
Seasonal treats like strawberry shortcake ice cream
Ample parking and easy access

They hold a 4.6‑star rating from nearly 2,000 reviews, reflecting strong community support.

Thank you for participating to our Food as Medicine Program through our partner schools. Your participation has brought more than just health to your table-it's brought joy and community spirit. As we aim to grow and refine this initiative, we deeply value your perspectives and experiences.

Please click HERE or scan the QR code for very brief survey.

TLF Healthy Foods April 2026 Newsletter

Tue, 31 Mar 2026 19:36:35 GMT

�� April Nutrition Tips

Here's a fresh, spring‑ready set of April nutrition tips -practical, energizing, and perfectly timed for the season's shift toward lighter, brighter eating.

�� 1. Lean Into Seasonal Produce

April brings a wave of crisp, hydrating, nutrient‑dense foods. Try adding:

Asparagus
Spinach
Radishes
Strawberries
Peas
Artichokes

Seasonal produce tends to taste better and often contains more nutrients because it's harvested closer to peak ripeness.

�� 2. Re‑Establish Hydration Habits

As temperatures rise, your body starts losing more fluid. A simple strategy: pair every meal with a glass of water. If plain water feels boring, try:

Cucumber or citrus slices
Herbal teas
Sparkling water with berries

�� 3. Lighten Up Your Meals

Spring is a great time to shift from heavier winter dishes to fresher, fiber‑rich meals. Think:

Grain bowls with quinoa or farro
Big salads with protein (chicken, tofu, beans, salmon)
Stir‑fries loaded with vegetables

These meals keep you full without weighing you down.

�� 4. Boost Vitamin D

Sunlight increases in April, but many people are still low in vitamin D after winter. General ways to support healthy levels include:

Spending short periods outdoors
Eating foods like salmon, eggs, and fortified dairy or plant milks

For personalized guidance, a healthcare professional can help assess your needs.

�� 5. Refresh Your Snack Routine

Swap packaged snacks for whole‑food options:

Carrots + hummus
Greek yogurt + berries
Nuts + a piece of fruit
Whole‑grain crackers + cheese

These combos balance protein, fiber, and healthy fats.

�� 6. Spring Clean Your Pantry

April is perfect for a reset. Consider:

Checking expiration dates
Replacing old oils and spices
Stocking staples like beans, whole grains, nuts, and frozen veggies

A tidy pantry makes healthy choices easier.

�� 7. Practice Mindful Eating

With routines shifting in spring, it's easy to slip into rushed meals. Try slowing down:

Put your fork down between bites
Eat without screens
Notice flavors and textures

Mindful eating helps with satisfaction and portion awareness.

Seasonal Allergy Relief through Food: Explore the ways that certain local produce can help alleviate allergic reactions.

Certain foods-especially those rich in anti‑inflammatory compounds, probiotics, and natural antihistamines-may help ease seasonal allergy symptoms, and some locally sourced produce may offer added benefits. While food can't cure allergies, it can support your immune system and reduce the intensity of reactions. Here's a clear, evidence‑based look at how local produce and smart nutrition choices can help.

�� How Food Can Support Seasonal Allergy Relief

�� 1. Natural Antihistamine Foods

Some fruits and vegetables contain quercetin , a plant compound that helps stabilize mast cells-the cells that release histamine during an allergic reaction.

Best Sources

Apples
Berries
Red grapes
Onions
Leafy greens

Why it helps: Quercetin may reduce sneezing, itching, and congestion by moderating your body's histamine response.

�� 2. Anti‑Inflammatory Produce

Inflammation worsens allergy symptoms. Foods rich in antioxidants and omega‑3s can help calm the immune response.

Helpful Options

Tomatoes (rich in lycopene)
Spinach, kale, arugula
Salmon, walnuts, flaxseed (not produce, but powerful allies)

Why it helps: These foods may reduce airway inflammation and support easier breathing.

�� 3. Vitamin C-Rich Fruits

Vitamin C helps lower histamine levels and supports immune function.

Great Choices

Kiwi
Citrus fruits
Strawberries
Pineapple (also contains bromelain, which may ease airway swelling)

Why it helps: Vitamin C acts as a natural antihistamine and may reduce congestion.

�� 4. The "Local Honey" Question

You've probably heard that local honey or local bee pollen can help desensitize your body to pollen.

What the evidence says

Some people report symptom relief.
Scientific evidence is mixed -results vary widely.
Bee pollen can trigger reactions in people with pollen allergies, so start small if you try it.

Why it might help: Local honey contains trace amounts of pollen from your region, which may gently expose your immune system to allergens.

�� 5. Local Produce & Cross‑Reactivity

Here's where "local" becomes especially interesting.

Some people experience oral allergy syndrome (OAS) -a condition where the immune system confuses proteins in fresh produce with pollen proteins.

Examples

Birch pollen allergy → apples, peaches, almonds
Ragweed allergy → bananas, cucumbers
Grass pollen allergy → melons, tomatoes

Why local matters:

Eating local produce exposes you to the same pollen types circulating in your environment.
For some, this may increase symptoms (due to cross‑reactivity).
For others, gradual exposure may help the immune system adapt.

This is highly individual-your body's response determines whether local produce helps or irritates.

�� 6. Gut‑Friendly Foods

A healthy gut microbiome supports a balanced immune response.

Helpful Fermented Foods

Yogurt with live cultures
Kefir
Sauerkraut
Kimchi

Why it helps: Probiotics may reduce inflammation and improve your body's tolerance to allergens.

�� 7. Fiber‑Rich Local Produce

Fiber feeds beneficial gut bacteria, which may reduce allergy severity.

Local spring options (in Maryland & Mid‑Atlantic)

Asparagus
Spinach
Radishes
Peas
Early strawberries

These foods support gut health and may help regulate immune reactions.

�� Quick Comparison: Foods That Help vs. Foods That May Worsen Symptoms

�� Spanish Asparagus with red peppers, onion & garlic

Here's a vibrant, Spanish‑inspired dish built around asparagus, red peppers, onion, and garlic -simple, rustic, and bursting with Mediterranean flavor. It's the kind of recipe that tastes like it came straight from a tapas bar.

�� Spanish Asparagus with Red Peppers, Onion & Garlic

A warm, savory vegetable sauté that works beautifully as a side dish, tapas plate, or even tossed with eggs or grains.

�� Ingredients

1 bunch asparagus, trimmed and cut into 2‑inch pieces
1 red bell pepper, sliced into thin strips
1 small onion, thinly sliced
3-4 garlic cloves, thinly sliced or minced
2-3 tbsp olive oil (Spanish olive oil if you have it)
½ tsp smoked paprika (pimentón) - the key Spanish note
Salt and black pepper to taste
Optional:
A splash of sherry vinegar
Fresh parsley
Crushed red pepper
Toasted almonds or pine nuts for crunch

�� Instructions

1. Sauté the aromatics

Heat the olive oil in a large skillet over medium heat. Add the onion and cook until soft and lightly golden. Add the garlic and cook another minute until fragrant.

2. Add the peppers

Stir in the red pepper strips and cook until they begin to soften, about 4-5 minutes.

3. Cook the asparagus

Add the asparagus pieces and season with salt, pepper, and smoked paprika. Sauté until the asparagus is bright green and tender‑crisp.

4. Finish with brightness

Turn off the heat and add a small splash of sherry vinegar (optional but very Spanish). Taste and adjust seasoning.

5. Garnish

Sprinkle with chopped parsley or toasted nuts if you want extra texture.

��️ How to Serve It

This dish is incredibly versatile. Try it:

As a warm tapas plate with crusty bread
Alongside grilled chicken or fish
Mixed into a Spanish omelet (tortilla)
Over rice, quinoa, or couscous
As a topping for toasted sourdough with a fried egg

��️ Want to make it spicier, more traditional, or more protein‑rich?

I can help you adapt it into:

A classic Catalan‑style sauté
A smoky paprika‑forward version
A full meal with chickpeas, chorizo, or shrimp

�� Afghan Mashawa

Afghan Mashawa is one of the most comforting dishes in Afghan cuisine-a hearty, slow‑simmered soup built from beans, lentils, vegetables, and warming spices. It sits somewhere between a stew and a soup, rich in texture and deeply aromatic.

Below is a full, structured guide that captures its traditional character while giving you a clear sense of how the dish works and how you can adapt it.

�� What Mashawa Is

Mashawa (also spelled Moshawa or Mashawa) is a rustic Afghan mixed‑legume soup. Families often make it in large pots, letting the flavors meld slowly. It's especially popular in colder months but is eaten year‑round because it's nourishing, inexpensive, and deeply satisfying.

�� Core Ingredients and Their Role

Mashawa is defined by its blend of legumes and aromatics. Most versions include:

Mung beans (mash) - the namesake ingredient; they soften into a creamy base.
Red lentils - cook quickly and thicken the broth.
Chickpeas or kidney beans - add body and texture.
Onion, garlic, ginger - the aromatic foundation.
Tomatoes - provide acidity and depth.
Turmeric, coriander, cumin - classic Afghan spice profile.
Fresh cilantro or dill - bright herbal finish.
Yogurt - stirred in at the end for tang and creaminess (optional but traditional).

�� Traditional Afghan Mashawa Recipe

A home‑style version that reflects how it's commonly prepared in Afghan kitchens.

Ingredients

1 cup mung beans
½ cup red lentils
½ cup chickpeas or kidney beans (cooked or canned)
1 large onion, finely chopped
3-4 garlic cloves, minced
1 tbsp grated ginger
2 tomatoes, diced (or 1 cup crushed tomatoes)
1 tsp turmeric
1 tsp ground coriander
1 tsp ground cumin
2-3 tbsp oil
Salt and black pepper
6-7 cups water or broth
½-1 cup plain yogurt (optional but traditional)
Fresh cilantro or dill for garnish
Optional: a squeeze of lemon, dried mint, or a little chili for heat

Method

1. Build the flavor base

Heat oil in a large pot. Sauté onion until golden. Add garlic and ginger and cook until fragrant.

2. Add spices and tomatoes

Stir in turmeric, coriander, and cumin. Add tomatoes and cook until they break down and form a thick, aromatic paste.

3. Add legumes

Add mung beans, lentils, and chickpeas/kidney beans. Stir to coat them in the spice mixture.

4. Simmer

Pour in water or broth. Bring to a boil, then reduce to a gentle simmer. Cook 45-60 minutes, stirring occasionally, until the beans soften and the soup thickens.

5. Finish

Season with salt and pepper. Stir in yogurt off the heat for a creamy finish. Garnish with cilantro or dill.

��️ How Mashawa Is Served

Mashawa is typically enjoyed:

With naan or lavash
As a main dish or a hearty starter
With a drizzle of yogurt or a sprinkle of dried mint
Sometimes with a squeeze of lemon for brightness

�� Variations Across Afghan Regions

Different families and regions add their own touches:

With beef or lamb - small pieces simmered until tender.
With rice or barley - for a thicker, porridge‑like texture.
With potatoes or carrots - for extra heartiness.
With more yogurt - turning it into a tangier, creamier soup.

Mashawa has a beautiful balance of comfort and complexity. If you want, I can help you adapt this to a vegetarian version, a quicker weeknight version, or one that matches the ingredients you already have in your kitchen.

�� April Harvest Spotlight

April's harvest in Maryland highlights the moment when winter finally gives way to true spring, and the first wave of local produce begins to appear. The shift is subtle but meaningful: tender greens return, early roots emerge, and asparagus marks the official start of the Mid‑Atlantic growing season.

�� What Comes Into Season in April

Maryland's April harvest is shaped by cool nights, warming days, and the tail end of frost risk. Several crops begin their season this month, offering some of the freshest flavors of spring.

Early Spring Vegetables

Spinach - One of the first leafy greens to flourish in cool weather.
Lettuce - Thrives in early spring's mild temperatures.
Radishes - Crisp, peppery, and among the earliest root vegetables to mature.
Turnips - Another cool-season root that begins appearing in April.

The Star of April: Asparagus

Asparagus begins its Maryland harvest around April 25 , continuing into mid‑June. This is one of the most anticipated spring crops, prized for its tenderness and short seasonal window.

Limited Early Fruit

April is not a major fruit month, but you may see greenhouse-grown strawberries and storage apples lingering from winter.

�� Why April Produce Matters

April's harvest is nutritionally dense and environmentally efficient. Cool-season crops grow quickly, require fewer inputs, and reach markets soon after picking. This means:

Higher nutrient retention due to minimal transport time.
Better flavor , especially in greens harvested at peak freshness.
Support for local farms as the growing season ramps up.

�� How to Use April's Harvest

A few ideas that match the season's ingredients:

Toss spinach or lettuce with radishes and a citrus vinaigrette.
Roast asparagus with olive oil and lemon for a simple side.
Add turnips to spring soups or sauté them with herbs.

�� Looking Ahead

May brings strawberries, peas, and the first wave of early summer crops, so April is the perfect moment to enjoy the delicate, fleeting flavors of early spring.

Earth Day Waste Reductions: Ways to reduce total waste expenditures in your day-to-day.

Reducing day‑to‑day waste becomes far more manageable when you break it into practical habits that touch the places where most waste is generated: your home, your purchases, your food routines, and your community. The most effective strategies combine reducing what comes in, reusing what you already have, and recycling what remains. Several environmental organizations highlight how small, consistent actions can significantly cut waste and lower long‑term costs.

Everyday Habits That Cut Waste at the Source

Small shifts in routine can dramatically reduce the amount of material you throw away.

Choose reusable items such as water bottles, shopping bags, and coffee cups to avoid single‑use plastics.
Bring reusable containers when buying takeout or storing leftovers to reduce disposable packaging.
Opt for durable, repairable goods instead of disposable ones, which lowers both waste and replacement costs.
Refuse unnecessary items like straws, lids, and single‑use cutlery when you don't need them.

Reducing Waste in the Kitchen and Food Habits

Food waste is one of the biggest contributors to household trash, but it's also one of the easiest areas to improve.

Plan meals to avoid buying more than you need and reduce spoilage.
Buy fresh produce with minimal packaging or choose bulk items to cut down on plastic.
Store food properly to extend shelf life and use leftovers creatively to prevent edible food from being discarded.
Compost vegetable scraps, coffee grounds, and eggshells to keep organic waste out of landfills and create nutrient‑rich soil.

Home and Lifestyle Adjustments That Lower Waste

Waste reduction extends beyond the kitchen into home maintenance and daily living.

Use recycled or reclaimed materials for home improvement projects, such as insulation made from recovered paper or glass.
Clean and store tools, outdoor furniture, and seasonal items properly so they last longer and don't need to be replaced.
Donate clothing, books, and household items instead of throwing them away, keeping them in circulation and out of landfills.
Practice mindful consumption by asking whether you truly need an item before purchasing it.

Community and Environmental Engagement

Participating in community efforts amplifies your individual impact and often reduces waste collectively.

Pick up litter in your neighborhood or local parks to keep waste from entering waterways.
Share or borrow tools and equipment with neighbors to reduce the need for infrequently used items.
Support local markets where unpackaged or bulk goods are more common, reducing packaging waste.

Recycling and Proper Disposal

Recycling is most effective when paired with reduction and reuse, but it still plays a key role.

Follow local recycling guidelines to ensure materials are processed correctly.
Return single‑use bags to grocery stores for proper recycling and keep hazardous materials out of landfills by using community collection days.

A thoughtful Earth Day habit often becomes a year‑round practice, and the cumulative effect of these small changes can significantly reduce both waste and household expenses. What part of your daily routine feels like the biggest source of waste right now?

Please click HERE or scan the QR code for very brief survey.

TLF Healthy Foods March 2026 Newsletter

Mon, 09 Mar 2026 17:09:09 GMT

�� March Nutrition Tips

A strong set of March nutrition tips centers on seasonal shifts, immune support, and getting your routine back on track after winter. Since this touches on health, it's important to check in with a qualified healthcare professional if you have specific medical concerns or conditions. What follows is general, food‑focused guidance you can adapt to your own routine.

�� Seasonal foods to lean into

March is a transition month, and early‑spring produce starts showing up. These foods tend to be nutrient‑dense and naturally lighter.

Leafy greens - spinach, kale, chard, and arugula support fiber intake and provide iron and folate.
Cruciferous vegetables - cabbage, cauliflower, and broccoli offer antioxidants that support immune function.
Citrus - oranges, grapefruit, and mandarins remain in season and provide vitamin C.
Early spring herbs - parsley, dill, and chives brighten meals and add micronutrients without extra calories.

��️ Support your immune system as seasons change

Weather swings and allergy season can stress the body. Food choices that help:

Protein at each meal supports immune cells and helps stabilize energy.
Probiotic foods like yogurt, kefir, kimchi, and sauerkraut help maintain gut health.
Hydration matters more than people realize in early spring when indoor heat is still running.

��️ Lighten up winter eating patterns

March is a natural reset point after heavier winter meals.

Shift toward more vegetables per plate -aim for half the plate from produce.
Swap some comfort‑food starches for whole grains like quinoa, farro, or oats.
Add healthy fats (avocado, nuts, olive oil) to support satiety without heaviness.

��‍♀️ Align nutrition with increasing activity

As days get longer, many people move more.

Add post‑activity snacks with a mix of carbs and protein (fruit + nuts, yogurt + berries).
Increase electrolyte‑rich foods like bananas, leafy greens, and beans if you're sweating more.
Revisit portion sizes if your activity level changes significantly.

�� Spring‑clean your kitchen habits

March is a great time to refresh routines.

Rotate out older pantry items and restock staples like beans, whole grains, and spices.
Prep simple batch‑cooked meals -soups, roasted vegetables, or grain bowls.
Rebuild a consistent meal rhythm if winter disrupted it.

�� A non‑obvious angle: mood and sunlight

As daylight increases, nutrition that supports mood can help you feel the seasonal lift.

Omega‑3-rich foods (salmon, sardines, walnuts) support brain health.
Complex carbs (sweet potatoes, whole grains) help regulate serotonin pathways.
Magnesium‑rich foods (pumpkin seeds, spinach, black beans) support relaxation and sleep quality.

Spring Cleaning your Pantry: Ways to reorganize pantry staples and reduce food waste from the winter months.

A spring pantry reset works best when it tackles two goals at once: reorganizing staples so they're easier to use and cutting down on the winter leftovers most likely to become waste . The strongest strategies blend decluttering, smart storage, and a little bit of meal‑planning intention.

�� Start with a full reset

Pulling everything out at once gives you a clear view of what you actually have. This approach is widely recommended because it exposes forgotten items and makes sorting easier.

Group items by category as you remove them (grains, canned goods, snacks, baking supplies).
Check expiration dates and quality, especially for items sensitive to humidity or temperature shifts like flours, nuts, and spices.
Set aside anything you know you won't use for donation if unopened and still safe.

��️ Reorganize with purpose

A clean pantry only stays useful if the layout supports how you cook.

Place frequently used items at eye level and occasional-use items higher or lower.
Use clear containers for grains, pasta, and baking staples to reduce duplicates and keep track of quantities.
Keep snacks and quick-grab items in bins so they don't scatter and go stale.
Revisit whether your shelf arrangement still makes sense-spring is a natural time to rethink the flow

�� Reduce food waste by using what you already have

Winter often leaves behind half-used jars, extra canned goods, and forgotten dry staples.

Build a "use-first" box for items nearing their best-by date.
Turn leftover canned goods into soups, grain bowls, or quick sauces-spring cleaning is a perfect moment to repurpose them.
Create a short list of meals that use up winter staples (e.g., chili for beans, risotto for rice, muffins for leftover oats or flours).

�� Refresh your pantry for spring cooking

Once the clutter is gone, stock with intention.

Add lighter, spring-friendly staples like broths, whole grains, dried herbs, and versatile legumes.
Keep a small inventory list on the inside of the door or use a digital tracker to prevent overbuying and reduce waste.
Rotate older items forward each time you shop so nothing gets lost in the back.

�� A sustainability angle worth considering

Spring cleaning is also a chance to reduce environmental impact by choosing reusable containers, minimizing plastic, and avoiding harsh chemical cleaners. Eco‑friendly cleaning supplies can be just as effective while cutting down on waste.

�� Potaje de Verduras

Potaje de verduras is a classic Spanish vegetable stew-humble, nourishing, and built on slow‑cooked legumes and seasonal vegetables. It's traditionally flexible, so you can adapt it to whatever you have on hand.

�� Core version (traditional Andalusian-style vegetable potaje)

This version uses chickpeas, potatoes, greens, and a paprika‑garlic sofrito, which gives the stew its depth.

Ingredients

1 cup dried chickpeas , soaked overnight (or 2 cans, drained and rinsed)
1 large onion , finely chopped
2-3 garlic cloves , minced
1 large carrot , diced
1 large potato , diced
1 tomato , grated or finely chopped (or ½ cup crushed tomatoes)
1 bunch of spinach or chard , chopped
1 bay leaf
1 tsp sweet paprika (pimentón dulce)
½ tsp smoked paprika (optional but traditional)
Olive oil
Salt and black pepper
Water or vegetable broth

Instructions

Prepare the base. Warm a generous splash of olive oil in a pot. Sauté the onion until soft, then add garlic and cook briefly until fragrant.
Build the sofrito. Add the grated tomato and cook until it thickens and darkens slightly. Stir in the sweet (and smoked) paprika, coating the vegetables without burning the spices.
Add vegetables and legumes. Add carrots, potatoes, chickpeas, bay leaf, and enough water or broth to cover everything by about an inch.
Simmer slowly. Bring to a boil, then reduce to a gentle simmer. Cook until chickpeas and vegetables are tender-about 1 to 1½ hours for dried chickpeas, 25-30 minutes for canned.
Add greens. Stir in spinach or chard during the last 10 minutes of cooking so they wilt but stay vibrant.
Adjust seasoning. Add salt, pepper, and a drizzle of olive oil to finish. The stew should be thick, rustic, and spoonable.

�� Variations across Spain

Different regions adapt potaje de verduras based on local ingredients.

With white beans - Asturias and Galicia often use alubias instead of chickpeas.
With pumpkin or squash - Adds sweetness and body, common in fall and winter versions.
With green beans or peas - A springtime twist when fresh produce appears.
With a majado - A mortar‑pounded mix of garlic, parsley, and sometimes bread or almonds added at the end for richness.

��️ Serving suggestions

A drizzle of good olive oil right before serving is classic.
Serve with crusty bread to soak up the broth.
Add a splash of sherry vinegar for brightness if the stew tastes too earthy.

�� A helpful angle: balancing texture

Potaje is at its best when the broth is slightly thickened. If it feels too thin, mash a few chickpeas or potatoes against the side of the pot and stir them back in-this is a traditional technique that deepens the stew without adding anything extra.

�� Potato Ghorma

Potato ghorma is a warmly spiced Afghan stew built around potatoes, onions, tomatoes, and a classic korma-style spice base. It's simple, comforting, and adaptable, and the core technique is consistent across Afghan home cooking: slowly simmering vegetables in a seasoned broth until everything becomes tender and richly flavored. The following recipe draws from well-documented Afghan potato ghorma preparations, which use onions, ginger‑garlic, turmeric, coriander, cumin, paprika, tomato paste, and potatoes simmered in broth.

�� Potato Ghorma (Afghan-Style)Ingredients

2 tbsp olive oil
2 medium onions, thinly sliced
1 hot pepper, sliced (optional)
1 tbsp ginger‑garlic paste
1 tsp turmeric
1 tsp ground coriander
1 tsp ground cumin
1 tsp paprika
2 heaping tsp tomato paste
5 medium potatoes, peeled and cut into chunks
3 cups vegetable broth (or water)
Salt and black pepper to taste

Instructions

Build the base. Heat the oil in a pot over medium heat. Add the sliced onions and cook until lightly browned.
Bloom the spices. Add the ginger‑garlic paste, turmeric, coriander, cumin, and paprika. Stir for about a minute to release their aroma.
Add tomato paste. Mix in the tomato paste and let it cook briefly to deepen its flavor.
Add potatoes. Stir in the potato chunks, coating them in the spiced mixture. Season with salt and pepper.
Simmer. Pour in the broth, bring to a boil, then reduce to a gentle simmer. Cook until the potatoes are tender and the sauce has thickened, about 20-30 minutes.
Adjust. Taste and adjust seasoning. The stew should be thick, glossy, and richly spiced.

�� Variations you'll see across Afghan kitchens

Tomato-forward versions use diced tomatoes along with tomato paste for a brighter, tangier sauce.
Nigella seeds or chili powder may be added for extra aroma or heat.
Yogurt-based korma techniques appear in some regions, though potato ghorma is often kept vegetarian and tomato-based.

��️ Serving ideas

Pair with warm Afghan naan or steamed rice.
Add fresh cilantro or sliced red onion on top for brightness.
Serve alongside a cooling yogurt sauce if you prefer a milder balance.

�� March Harvest Spotlight

A March harvest spotlight centers on the late‑winter holdovers and the first true signs of spring. In the Mid‑Atlantic-where you are-March is a transitional month, so the harvest mix is surprisingly diverse.

�� What's typically harvested or in peak condition in March

These items are widely available at Mid‑Atlantic farmers markets and regional farms.

Brussels sprouts - A hardy winter crop that often lasts into March, offering sweetness after cold exposure.
Celery root (celeriac) - Earthy, starchy, and excellent for mashes and soups.
Kohlrabi - Crisp and mild, great raw or roasted.
Leeks - A classic early‑spring allium that bridges winter and spring cooking.
Parsnips - Sweet, nutty roots that store well through winter.
Turnips - Both roots and greens are usable; flavor is milder in early spring.
Sunchokes (Jerusalem artichokes) - Nutty tubers that roast beautifully.
Winter squash - Still available from storage, especially varieties like butternut and kabocha.
Pears - Certain varieties store well and remain in season into March.

�� Early spring arrivals beginning to show up

While not always at peak harvest in early March, these crops begin appearing as the month progresses.

Arugula, spinach, lettuces, and other greens - Early spring greens start reappearing as temperatures warm.
Herbs like parsley, dill, and chives - Tender herbs begin to reemerge in spring.
Broccoli, cauliflower, radishes, scallions - Part of the broader spring category that starts ramping up.

��️ How to use March's harvest in your kitchen

March produce works well for meals that feel lighter than winter but still warming.

Roast Brussels sprouts, parsnips, and sunchokes with olive oil and herbs for a caramelized, hearty side.
Blend celery root and leeks into a silky soup that bridges winter comfort and spring freshness.
Shave kohlrabi or turnips into salads with lemon and herbs for crisp, bright textures.
Use winter squash in grain bowls with early spring greens for a seasonal contrast.

��️ Why March produce matters nutritionally

This month's harvest offers a mix of fiber‑rich roots and vitamin‑dense greens. Roots like parsnips and turnips provide slow‑burning carbohydrates, while greens and alliums (like leeks) support micronutrient intake as you shift into spring eating patterns.

�� A non‑obvious angle: storage crops as seasonal eating

Even though some March produce was harvested months earlier, items like pears, winter squash, and certain roots are still seasonal because they're designed for long storage. This makes March a great month to explore varieties you may have overlooked earlier in winter.

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TLF Healthy Foods February 2026 Newsletter

Mon, 09 Feb 2026 15:29:19 GMT

�� February Nutrition Tips

�� 1. Lean into winter produce

February is peak season for nutrient‑dense winter produce. These foods are naturally high in vitamins, minerals, and fiber.

Great picks:

Sweet potatoes
Brussels sprouts
Cabbage
Carrots
Beets
Citrus fruits (oranges, grapefruit, mandarins)

They're inexpensive this time of year and perfect for roasting, soups, and salads.

�� 2. Boost your immune system

Cold and flu season is still going strong.

Add more of:

Citrus (vitamin C)
Garlic and onions (immune‑supportive compounds)
Yogurt or kefir (probiotics)
Leafy greens (antioxidants)

A simple daily habit: warm lemon water in the morning.

�� 3. Choose warm, nutrient‑dense meals

Your body burns more energy staying warm in winter, so hearty meals can be both comforting and healthy.

Try:

Lentil or bean soups
Chili with lean protein
Roasted vegetables with whole grains
Oatmeal topped with nuts and berries
These meals keep you full and stabilize blood sugar

�� 4. Don't forget hydration

Cold weather tricks people into drinking less water.

Easy hydration boosters:

Herbal teas
Warm water with lemon
Broth‑based soups
Keeping a water bottle nearby even indoors

Aim for steady sipping throughout the day.

�� 5. Focus on heart‑healthy habits

February is Heart Health Month, making it a perfect time to support cardiovascular wellness.

Add more:

Salmon, tuna, sardines (omega‑3s)
Walnuts and almonds
Oats and barley
Olive oil
Berries

Small swaps-like using olive oil instead of butter-add up.

�� 6. Enjoy treats mindfully

Valentine's Day brings chocolate everywhere. You don't need to avoid it-just be intentional.

Smart choices:

Dark chocolate (70%+)
Pair sweets with protein to avoid sugar crashes
Pre‑portion treats instead of eating from the box

�� 7. Pair nutrition with movement

Shorter days can make you sluggish. Light movement helps digestion, mood, and appetite regulation.

Try:

A 10‑minute walk after meals
Stretching before bed
Light strength training at home

Even small bursts make a difference.

❤️ Eating for a Healthy Heart

Eating for a healthy heart doesn't have to feel restrictive. It's really about building meals around ingredients that protect your arteries, support healthy cholesterol levels, and reduce inflammation . February is Heart Health Month, so it's a perfect time to refresh your routine with foods that genuinely make a difference.

�� 1. Build meals around whole, fiber‑rich foods

Fiber helps lower LDL ("bad") cholesterol and keeps blood sugar steady.

Great choices:

Oats, barley, quinoa
Beans and lentils
Apples, berries, pears
Leafy greens and cruciferous veggies

Meal idea: Oatmeal topped with berries and walnuts.

�� 2. Add omega‑3-rich proteins

Omega‑3 fatty acids help reduce inflammation and support heart rhythm.

Include more:

Salmon, sardines, trout
Tuna (in moderation)
Walnuts
Chia and flax seeds

Meal idea: Baked salmon with roasted Brussels sprouts and quinoa.

�� 3. Choose heart‑healthy fats

Healthy fats improve cholesterol balance and support vascular health.

Use regularly:

Extra‑virgin olive oil
Avocado
Nuts and seeds
Natural nut butters
Meal idea: Mixed‑greens salad with olive oil, avocado, and pumpkin seeds.

�� 4. Swap red meat for lean or plant proteins

Reducing saturated fat helps protect arteries.

Try:

Chicken or turkey
Beans, lentils, tofu
Fish twice a week
Meal idea: Lentil chili with tomatoes, peppers, and spices.

�� 5. Keep sodium in check

Too much sodium raises blood pressure, a major heart‑disease risk factor.

Simple ways to cut back:

Choose low‑sodium broths and canned goods
Season with herbs, citrus, garlic, and spices
Limit processed meats and packaged snacks

Meal idea: Herb‑roasted chicken with lemon and garlic.

�� 6. Enjoy treats mindfully

You don't need to avoid sweets-just choose smarter options.

Better choices:

Dark chocolate (70%+)
Fruit‑based desserts
Small portions paired with protein or fiber

�� 7. Drink for your heart

Hydration supports circulation and helps your heart pump efficiently.

Heart‑friendly drinks:

Water
Herbal teas
Sparkling water with citrus

�� A simple formula for heart‑healthy meals

Try building plates using this easy structure:

½ vegetables or fruit
¼ whole grains
¼ lean protein
+ a small amount of healthy fat
It keeps things balanced without overthinking

�� Winter Foods That Boost Mood

Leafy greens: Spinach, kale, collards-rich in folate and magnesium.
Citrus fruits: Vitamin C for immune support and energy.
Root vegetables: Sweet potatoes, carrots, beets-comforting and nutrient‑dense.
Beans and lentils: High in fiber, protein, and B vitamins.
Fatty fish or canned tuna: Affordable sources of omega‑3s.
Nuts and seeds: Provide healthy fats and minerals.
Yogurt and fermented foods: Support gut health and digestion.
Whole grains: Oats, brown rice, whole‑grain bread for steady energy.

��️ Simple Ways to Eat for Better Mood

Build colorful plates: More colors = more nutrients for brain and body.
Eat regularly: Prevents energy crashes that can worsen low mood.
Mix fresh + pantry staples: Beans, canned fish, frozen veggies all count.
Add herbs and spices: Cinnamon, turmeric, ginger, and oregano add antioxidants and warmth.
Stay hydrated: Even mild dehydration can affect mood and focus.
Enjoy comfort foods mindfully: Balance warmth and nourishment without restriction.

�� Why Dietary Diversity Matters

A diverse diet ensures you get a wide range of nutrients that work together to support:

Stable energy
Healthy digestion
Balanced hormones
Stronger immunity
Better stress resilience

The more variety you include-colors, textures, plant types-the more you feed both your body and your mood.

�� Caldo Gallego (Galician White Bean & Greens Soup)

A classic Spanish winter soup made with beans, potatoes, greens, and smoky pork.

�� Ingredients (Serves 4-6)Base

1 cup dried white beans (navy, cannellini, or Galician fabas), soaked overnight
8 cups water or light broth
2-3 medium potatoes, peeled and diced
1 medium onion, chopped
2-3 cloves garlic, minced
2 tbsp olive oil

Meats (traditional)

4-6 oz chorizo (Spanish, not Mexican), sliced
4-6 oz cured pork: ham bone, pancetta, or salt pork
Optional: a small piece of smoked ham hock for depth

Greens

2-3 cups chopped greens:
Turnip greens (traditional)
Collard greens
Kale
Swiss chard

Seasoning

Salt and pepper to taste
Optional: paprika (sweet or smoked)

�� Instructions1. Cook the beans

Drain the soaked beans.
Add them to a large pot with 8 cups of water or broth.
Add the ham bone, pancetta, or ham hock.
Simmer 1-1.5 hours until beans are tender.

2. Build the flavor base

In a skillet, warm the olive oil.
Sauté the onion until soft, then add garlic for 1 minute.
Add this mixture to the bean pot.

3. Add potatoes and chorizo

Add diced potatoes and sliced chorizo to the pot.
Simmer 20-25 minutes until potatoes soften.

4. Add the greens

Stir in chopped greens.
Cook 10-15 minutes until tender but still vibrant.

5. Season and finish

Remove any bones or large meat pieces, shred if desired, and return to the pot.
Taste and adjust salt and pepper.
Add a pinch of paprika if you want extra warmth.

��️ Serving Tips

Serve hot with crusty bread.
A drizzle of olive oil on top adds richness.
Like many stews, it tastes even better the next day.

�� Variations

Vegetarian: Skip the meats and use smoked paprika for depth.
Thicker broth: Mash a few potatoes or beans into the soup.
More traditional: Use grelos (turnip tops) if you can find them.

�� Stuffed Winter Squash with Warm Beet Salad

Stuffed winter squash with a warm beet salad is one of those dishes that feels both cozy and vibrant - perfect for February when you want something hearty but still full of color and nutrients. Here's a beautifully balanced recipe that brings together sweet roasted squash, earthy beets, and a bright, warm dressing.

�� Stuffed Winter Squash with Warm Beet Salad

A nourishing, seasonal dish featuring roasted squash filled with a savory grain mixture, paired with a warm beet salad that adds color and brightness.

�� Ingredients (Serves 4)For the Squash

2 small winter squash (acorn, delicata, or small butternut), halved and seeded
2 tbsp olive oil
Salt and pepper
1 cup cooked quinoa, farro, or brown rice
1 small onion, diced
2 cloves garlic, minced
1 cup chopped kale or spinach
½ cup toasted walnuts or pecans
¼ cup dried cranberries or chopped dates
1 tsp thyme or rosemary

For the Warm Beet Salad

3-4 medium beets, roasted or steamed, peeled, and diced
1 tbsp olive oil
1 tbsp apple cider vinegar or red wine vinegar
1 tsp Dijon mustard
1 tsp honey or maple syrup
Salt and pepper
Optional: crumbled goat cheese or feta
Optional: chopped parsley

��️ Instructions1. Roast the squash

Preheat oven to 400°F.
Brush squash halves with olive oil, season with salt and pepper.
Place cut‑side down on a baking sheet and roast 30-40 minutes , until tender.

2. Prepare the stuffing

Sauté onion in a little olive oil until soft.
Add garlic and cook 1 minute.
Stir in greens until wilted.
Combine with cooked grains, nuts, dried fruit, herbs, salt, and pepper.
Taste and adjust seasoning.

3. Stuff the squash

Flip roasted squash halves cut‑side up.
Spoon the stuffing mixture into each cavity.
Return to the oven for 10 minutes to warm through.

4. Make the warm beet salad

Warm olive oil in a skillet over medium heat.
Add diced beets and heat until warm.
Stir in vinegar, mustard, honey, salt, and pepper.
Remove from heat and top with goat cheese or parsley if using.

5. Serve

Place a stuffed squash half on each plate.
Spoon warm beet salad alongside or over the top for a beautiful contrast.

�� Tips & Variations

Add protein: Chickpeas, lentils, or shredded chicken work well.
Make it vegan: Skip the cheese and use maple syrup instead of honey.
Try different squash: Delicata is sweet and tender; acorn is classic; butternut is hearty.
Add citrus: A squeeze of orange over the beets brightens everything.

�� February Harvest Spotlight

�� 1. Root Vegetables

Cold weather actually sweetens many root crops, making February a perfect time to enjoy them.

In season:

Carrots
Beets
Turnips
Rutabaga
Parsnips
Sweet potatoes

Why they're great: Rich in fiber, vitamin A, potassium, and antioxidants. How to use: Roast with herbs, blend into soups, or grate into salads.

�� 2. Winter Greens

These greens thrive in cold temperatures and often taste better after a frost.

In season:

Kale
Collard greens
Swiss chard
Spinach
Mustard greens

Why they're great: Loaded with vitamins K, C, and folate-excellent for heart and bone health. How to use: Sauté with garlic, add to stews, or blend into smoothies.

�� 3. Alliums

These pantry staples are at their peak and add depth to winter dishes.

In season:

Onions
Garlic
Shallots
Leeks

Why they're great: Support immunity and heart health with natural anti‑inflammatory compounds. How to use: Build flavor in soups, stir‑fries, and roasted dishes.

�� 4. Citrus Fruits

While not grown locally in Maryland, citrus is abundant nationwide in February and worth highlighting for its nutritional punch.

In season:

Oranges
Grapefruit
Lemons
Tangerines

Why they're great: High in vitamin C and antioxidants-perfect for winter immunity. How to use: Add to salads, marinades, or morning yogurt.

�� 5. Potatoes

A winter staple that stores beautifully and offers steady energy.

In season:

White potatoes
Red potatoes
Fingerlings

Why they're great: Provide potassium, fiber (with skin), and slow‑release carbohydrates. How to use: Roast, mash, or turn into hearty winter bowls.

�� 6. Apples & Pears

Stored from fall harvest, these fruits remain crisp and flavorful through winter.

Why they're great: High in fiber and antioxidants; great for digestion and heart health. How to use: Bake, slice into salads, or simmer into compotes.

�� 7. Beans & Lentils (Local Pantry Heroes)

Not "harvested" in February, but widely available from local farms and co‑ops.

Why they're great: Affordable, protein‑rich, and perfect for winter soups and stews. How to use: Lentil chili, bean soups, or grain bowls.

��️ How to Build a February Plate

A simple formula that works beautifully with winter produce:

½ plate: roasted or sautéed seasonal vegetables
¼ plate: whole grains (barley, quinoa, brown rice)
¼ plate: lean protein (beans, fish, poultry)
+ healthy fat: olive oil, nuts, seeds

This keeps meals warming, nourishing, and aligned with seasonal abundance.

�� Easy Calabacitas (Mexican Zucchini & Corn Sauté)

A quick, vibrant side dish made with zucchini, corn, peppers, and a touch of cheese.

�� Ingredients (Serves 4)

2 medium zucchini or yellow squash, diced
1 cup corn (fresh, frozen, or canned)
1 small onion, diced
1 clove garlic, minced
1 jalapeño or serrano, seeded and diced (optional for heat)
1 Roma tomato, diced
1 tbsp olive oil or butter
½ tsp salt
½ tsp cumin (optional but delicious)
¼ cup shredded cheese (queso fresco, Monterey Jack, or cheddar)
Optional: chopped cilantro or a squeeze of lime

�� Instructions1. Sauté the aromatics

Warm the oil in a skillet over medium heat. Add onion and cook until soft, about 3 minutes. Stir in garlic and jalapeño for another minute.

2. Add the zucchini and corn

Cook 5-7 minutes until the zucchini is tender but not mushy.

3. Add tomatoes and seasonings

Stir in the diced tomato, salt, and cumin. Cook 2-3 minutes until everything is warmed through.

4. Finish with cheese

Turn off the heat and sprinkle cheese over the top so it melts gently.

5. Serve warm

Garnish with cilantro or lime if you like a bright finish.

�� Variations

Creamy version: Add 2 tbsp sour cream at the end.
Protein boost: Stir in cooked chicken, ground turkey, or black beans.
Spicy version: Use serrano peppers or add a pinch of chili flakes.
Southwestern style: Add roasted green chiles.

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TLF Healthy Foods January 2025 Newsletter

Fri, 26 Dec 2025 18:08:00 GMT

�� January Nutrition Tips

Start the year strong with simple, nourishing choices

�� Seasonal Produce to Prioritize

Oranges & citrus: High in vitamin C, folate, and antioxidants-great for immune support.
Spinach & leafy greens : Rich in iron, vitamin K, and fiber; perfect for soups and sautés.
Mushrooms : A natural source of vitamin D and immune‑supportive compounds.
Sweet potatoes & carrots : Packed with beta‑carotene for skin and immune health.
Tropical fruits : Pineapple and mango offer digestive enzymes and vitamin C.

�� Healthy Habits to Build

Focus on high‑protein meals: Keeps you full and supports lean muscle.
Watch added sugars : Read labels and choose whole foods to reduce cravings.
Stay hydrated : Aim for 100 oz of water daily-herbal teas count too.
Prioritize sleep : Rest supports metabolism, mood, and immune function.
Move more with NEAT : Non‑exercise activity like walking, cleaning, and stretching boosts energy

�� Mindful Eating Reminders

Don't skip meals: Steady eating helps regulate blood sugar and mood.
Balance your plate : Aim for half veggies, a quarter protein, a quarter whole grains.
Cook once, eat twice : Batch soups, stews, and roasted veggies for easy meals.
Add herbs and spices : Flavor without extra salt or sugar-try turmeric, garlic, and cinnamon.

�� Winter Greens for a Fresh Start

Why leafy vegetables matter most when the days are cold

�� Why Greens Shine in Winter

Peak freshness: Kale, collards, mustard greens, and spinach thrive in cold weather, making them sweeter and more nutrient-dense.
Immune support : Rich in vitamins A, C, and K-crucial for fighting infections, healing skin, and supporting bone health.
Digestive health : High fiber content helps regulate digestion and reduce bloating.
Mood and stress balance : Folate in greens supports serotonin production, helping regulate mood during darker months.
Antioxidant protection : Phytochemicals and flavonoids help reduce inflammation and protect cells from winter stressors.

�� Nutritional Profile Highlights

�� Easy Ways to Add Winter Greens

Sauté with garlic and olive oil for a quick side.
Add to soups and stews for extra fiber and flavor.
Blend into smoothies with citrus and banana.
Use as a base for grain bowls with beans and roasted veggies.
Toss into scrambled eggs or omelets for a breakfast boost.

Beet and Cabbage Soup

When beets are cooked as they are in this recipe, they turn a bright fuchsia color. Wear disposable plastic gloves when working with beets. Puree only one or two cups of hot soup at a time, holding the top of the blender firmly to keep it from flying off.

Ingredients

1/4 cup (1/2 stick) unsalted butter

3 cups coarsely chopped peeled raw beets (from 1 1/2 pounds)

2 cups chopped red onions

3 celery stalks, coarsely chopped

1 cup chopped red cabbage

3 tablespoons finely chopped seeded jalapeño chiles

5 cups (or more) low-salt chicken broth

2 tablespoons fresh lime juice

Tortilla chips

Sour cream

Preparation

Step 1

Melt butter in heavy large saucepan over medium-high heat. Add beets, onions, celery, cabbage, and chiles; sauté until celery is soft, about 10 minutes. Add 5 cups broth and lime juice; bring to boil. Reduce heat to medium-low. Cover and simmer until vegetables are very tender, about 1 hour 15 minutes.

Step 2

Working in small batches, puree soup in blender until smooth. Return soup to pot; season to taste with salt and pepper. Thin with more broth by 1/4 cupfuls, if desired. Ladle soup into bowls and top with tortilla chips and sour cream.

Afghan Beef Ghorma: A Beef Stew Recipe

This Afghan beef ghorma recipe is the ultimate cold-weather comfort food. Try this Afghan version of beef stew.

Ingredients

Scale 1x2x3x

2 lbs Chuck Roast (or other roast meat, trimmed)

3 Potatoes

1 Medium Onion (finely chopped)

4 cloves garlic

1 bouillon cube

2 tablespoons of cooking oil

2 Teaspoons of cumin

2 teaspoons of coriander

1 teaspoon of turmeric

1 teaspoon of black pepper

1 teaspoon of salt

1 Cup Warm Water

Instructions

1. Turn Instant Pot on saute. Then, add cooking oil.

2. Saute onions. Let them cook down. Then, add your garlic.

3. Next, you will add your spices: cumin, coriander, turmeric, black pepper, and salt.

4. After that, add your meat and brown thoroughly. You want to cover the meat in spices and onion and garlic.

5. Next, add your potatoes. Cover in 1 Cup of hot water and add the bouillon cube.

6. Set your Instant Pot for 30 minutes or cook in your pressure cooker until tender.

7. Finally, serve with some rice and a salata .

��️ The Warmth of Spices

How budget‑friendly spices add flavor, comfort, and nutrition all winter long

�� Affordable Spices That Go a Long Way

Cinnamon: Sweet, warming, and perfect for oatmeal, baked fruit, coffee, and stews.
Turmeric: Earthy and golden; great in rice, lentils, soups, and roasted veggies.
Cumin: Adds depth to beans, tacos, chili, and roasted root vegetables.
Paprika (sweet or smoked): Boosts color and flavor in eggs, potatoes, and chicken.
Garlic powder: A pantry staple for seasoning veggies, soups, and marinades.
Ginger (ground): Bright and warming in teas, stir‑fries, and baked goods.
Oregano: Perfect for tomato dishes, beans, and roasted vegetables.
Curry powder: A blend that instantly transforms soups, chickpeas, and rice.

��️ How to Use These Spices Every Day

Add to roasted veggies: Cumin, paprika, and garlic powder turn simple vegetables into comfort food.
Boost soups and stews: Turmeric, oregano, and curry powder deepen flavor without extra salt.
Warm up breakfast: Cinnamon and ginger brighten oatmeal, yogurt, or fruit.
Season proteins affordably: Beans, eggs, chicken, and tofu all shine with simple spice blends.
Make quick spice rubs: Mix paprika, garlic, cumin, and oregano for an all‑purpose seasoning.

�� Nutrition Benefits of Common Spices

Cinnamon: Contains antioxidants and supports balanced energy.
Turmeric: Known for anti‑inflammatory compounds like curcumin.
Ginger: Supports digestion and adds natural warmth.
Garlic powder: Contains compounds linked to immune support.
Oregano: Rich in antioxidants and plant compounds.
Paprika: Provides vitamin A and adds color without calories.
Cumin: Supports digestion and adds deep flavor to plant‑based meals.

�� Budget Tips for Spice Shopping

Buy small jars or packets: They're cheaper and stay fresh.
Choose blends wisely: Curry powder, chili powder, and Italian seasoning stretch far.
Store in a cool, dark place: Keeps flavor strong for months.
Use spices to reduce salt: Flavor stays bold without relying on sodium.

��️ Food + Mood: Beating the Winter Blues

How a diverse diet can directly support mental health in winter

�� Why Food Affects Mood

Winter brings shorter days, less sunlight, and colder weather-all of which can influence energy, motivation, and emotional balance. A varied, nutrient‑rich diet helps counter these effects by supporting brain chemistry, gut health, and steady energy levels.

�� The Mood-Nutrition Connection

Here's how different nutrients play a role:

Complex carbohydrates: Support steady energy and help the body produce serotonin, a mood‑regulating neurotransmitter.
Omega‑3 fats: Found in fish, walnuts, and flax; support brain health and reduce inflammation.
B vitamins: Especially B6, B12, and folate-key for energy and cognitive function.
Vitamin D: Often low in winter; supports mood and immune health.
Antioxidants: Found in colorful fruits and veggies; help reduce oxidative stress linked to low mood.
Probiotics + fiber: Support gut health, which is closely tied to emotional well‑being.

�� Winter Foods That Boost Mood

Leafy greens: Spinach, kale, collards-rich in folate and magnesium.
Citrus fruits: Vitamin C for immune support and energy.
Root vegetables: Sweet potatoes, carrots, beets-comforting and nutrient‑dense.
Beans and lentils: High in fiber, protein, and B vitamins.
Fatty fish or canned tuna: Affordable sources of omega‑3s.
Nuts and seeds: Provide healthy fats and minerals.
Yogurt and fermented foods: Support gut health and digestion.
Whole grains: Oats, brown rice, whole‑grain bread for steady energy.

��️ Simple Ways to Eat for Better Mood

Build colorful plates: More colors = more nutrients for brain and body.
Eat regularly: Prevents energy crashes that can worsen low mood.
Mix fresh + pantry staples: Beans, canned fish, frozen veggies all count.
Add herbs and spices: Cinnamon, turmeric, ginger, and oregano add antioxidants and warmth.
Stay hydrated: Even mild dehydration can affect mood and focus.
Enjoy comfort foods mindfully: Balance warmth and nourishment without restriction.

�� Why Dietary Diversity Matters

A diverse diet ensures you get a wide range of nutrients that work together to support:

Stable energy
Healthy digestion
Balanced hormones
Stronger immunity
Better stress resilience

The more variety you include-colors, textures, plant types-the more you feed both your body and your mood.

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TLF Healthy Foods December 2025 Newsletter

Fri, 26 Dec 2025 17:56:31 GMT

December Nutrition Tips

Seasonal produce choices: Lean into winter fruits and vegetables like citrus, pomegranates, winter squash, sweet potatoes, and Brussels sprouts for peak flavor and nutrients.
Hydration in cold weather: We often forget to drink enough water in winter; warm herbal teas and broths help keep fluids up.
Balanced holiday eating: Enjoy festive treats, but anchor your day with protein, fiber, and healthy fats to stay energized.
Immune‑supporting foods: Add garlic, ginger, yogurt, leafy greens, and citrus to support your immune system during cold and flu season.
Smart party planning: Eat a balanced snack before gatherings so you're not overly hungry when you arrive.
Nourishing winter soups: Broth‑based soups with vegetables, beans, or lentils are warming, filling, and nutrient‑dense.
Mindful holiday beverages: Seasonal drinks like hot cocoa and flavored lattes can be high in sugar-enjoy them intentionally.
Movement for digestion: Short walks or stretching sessions help with digestion and energy during busy holiday weeks.

�� Smart Swaps for Holiday Classics

Lighten up the season without sacrificing flavor

⭐ Main Dishes

Herb‑roasted turkey breast: Leaner than dark meat and stays juicy with citrus, garlic, and fresh herbs.
Yogurt‑based gravy: Swap heavy cream for plain Greek yogurt to cut fat while keeping richness.
Cauliflower mash: Blend steamed cauliflower with a little butter and roasted garlic for a creamy, low‑carb alternative to mashed potatoes.

⭐ Sides

Roasted sweet potatoes: Skip the marshmallows—use cinnamon, nutmeg, and a drizzle of maple for natural sweetness.
Green bean sauté: Replace creamy casseroles with green beans tossed in olive oil, lemon zest, and toasted almonds.
Whole‑grain stuffing: Use whole‑grain bread, lots of veggies, and broth instead of butter-heavy mixes

⭐ Sauces & Condiments

Fresh cranberry relish: Pulse cranberries with orange and a touch of honey instead of using canned, sugary sauces.
Light vinaigrette dressings: Swap creamy dressings for olive oil + citrus for salads and slaws.

⭐ Desserts

Fruit‑forward crisps: Apples, pears, or berries topped with oats and nuts instead of heavy pie crusts.
Pumpkin mousse cups: Mix pumpkin purée with Greek yogurt, spices, and a little maple syrup.
Mini portions: Bite‑sized treats naturally encourage moderation without feeling restrictive.

⭐ Drinks

Sparkling water spritzers: Mix sparkling water with a splash of juice instead of full‑sugar punch.
Lightened eggnog: Use low‑fat milk and reduce added sugar; warm spices keep the flavor festive.
Herbal tea infusions: Cinnamon, cloves, and citrus make a cozy, calorie‑free alternative.

�� Bonus Tips for Keeping the Holiday Table Balanced

Load half your plate with veggies first: This naturally reduces heavier portions.
Use herbs and spices generously: Flavor goes up while calories stay down.
Choose broth over butter: Perfect for sautéing veggies or moistening stuffing.
Bake, roast, or grill instead of frying: Keeps textures satisfying without excess oil.

�� Butternut & Beet Tacos

A bright, earthy, immune‑supportive winter taco

�� Ingredients

Roasted butternut squash (cubed)
Roasted beets (diced)
Black beans (rinsed & warmed)
Corn or whole‑wheat tortillas
Red cabbage (shredded)
Fresh cilantro
Lime wedges
Simple yogurt‑lime sauce (plain yogurt + lime + pinch of salt)
Spices: cumin, smoked paprika, garlic powder, salt, pepper

�� Directions

Roast the veggies: Toss squash and beets with olive oil, cumin, smoked paprika, salt, and pepper. Roast at 400°F until tender and caramelized.
Warm the beans: Heat black beans with a pinch of cumin and garlic powder.
Prep the tortillas: Warm in a dry skillet or wrap in foil and heat in the oven.
Assemble: Layer beans → roasted squash → roasted beets → cabbage → cilantro.
Finish with sauce: Drizzle yogurt‑lime sauce and squeeze fresh lime on top.

�� Why This Works

Color = nutrients: Beets bring folate and antioxidants; squash adds vitamin A for immune support.
Budget‑friendly: Uses winter produce and pantry staples.
High‑fiber & filling: Beans + veggies keep energy steady.
Flexible: Swap beans for lentils, add feta, or use spinach instead of cabbage.

�� Quick Variations

Spicy version: Add chipotle or chili‑lime seasoning.
Crunchy version: Add toasted pumpkin seeds.
Creamy version: Add avocado slices or a tahini drizzle.
Protein boost: Add scrambled eggs for a breakfast taco.

Beet Salad Recipe – Borani Laboo

Beets are a delicious root vegetable served hot or cold, sour or savory. This Beet salad recipe is popular in Iran and Afghanistan. We love our veggies, and more particularly, we love to combine them with a yogurt sauce.

Beets in Afghanistan and Iran

Beets are harvested in Iran and Afghanistan. In Iran, they are grown widely in the Herat province .

In Iran, hot beets are served as street food from wheeled carts. (gari) The same is true in Afghanistan. Afghans will typically eat these warm beets on a cold winter day.

Over the last few years, Beets have become one of Afghanistan’s most significant agricultural exports. In 2021, sugar beet production for Afghanistan was 3,541 tonnes .

Health Benefits of a Beet Salad Recipe

Not only are beets delicious, but eating recipes like this gets you all of the incredible health benefits of beets:

Anti-inflammatory properties
High in fiber.
High in nitrates.
Excellent source of potassium.
Contains anti-oxidants

Ingredients

1/2 Cup Yogurt (non-Greek is best)

2 Handfuls of Dried Mint

1/2 Teaspoon Garlic Powder

2 Tablespoons Olive Oil

1/2 Teaspoon of Salt

Juice of 1/2 Lemon

Instructions

1. Take all of your ingredients except for the beets and mix into a bowl.

2. Add your beets, then make sure and. cover all of your beets with the yogurt mixture. Let sit for 1-2 hours in the fridge.

3. Serve as you would any side dish or vegetable.

�� Citrus in the Winter — A Burst of Sunshine

Why these bright fruits matter most during the dark months

Winter can feel heavy—short days, cold air, and less time outdoors. Citrus fruits bring a literal and nutritional brightness that helps keep our bodies energized and resilient when sunlight is scarce.

�� The Winter Vitamin Boost

Vitamin C power: Supports immune function, helps the body absorb iron, and keeps skin healthy.
Natural hydration: Oranges, clementines, and grapefruit are over 85% water, helping counter dry winter air.
Fiber for fullness: Whole citrus fruits support digestion and help maintain steady energy.
Antioxidant protection: Flavonoids in citrus help reduce inflammation and support heart health.

�� Why Citrus Shines in Winter

Peak season freshness: Winter is when citrus is naturally sweetest and most affordable.
Long shelf life: Keeps well in cool kitchens, making it ideal for pantry clients.
Versatile flavor: Works in sweet, savory, and snack‑friendly dishes.
Mood‑lifting aroma: The scent of citrus can feel like a little mental reset on gloomy days.

�� Easy Ways to Add Citrus

Morning boost: Add orange slices to oatmeal or yogurt.
Simple salads: Toss spinach with mandarin segments and a splash of lemon.
Flavorful water: Lemon or grapefruit slices brighten plain water.
Quick snacks: Clementines are portable, peel‑friendly, and kid‑approved.

Citrus Options to Look For

�� Immune‑Boosting Foods for the Cold

Affordable staples that help keep your body strong all winter long

�� Vitamin‑Rich Produce

Citrus fruits: Oranges, clementines, grapefruit, lemons—high in vitamin C and usually inexpensive in winter.
Carrots & sweet potatoes: Packed with beta‑carotene to support healthy skin and immune function.
Leafy greens: Spinach, kale, collards—rich in vitamins A, C, and antioxidants.
Garlic & onions: Natural immune supporters with antimicrobial properties.
Apples & pears: Affordable, long‑lasting, and full of fiber and antioxidants.

�� Budget‑Friendly Protein Sources

Beans & lentils: High in zinc, iron, and plant protein; great for soups and stews.
Canned tuna or salmon: Omega‑3s support inflammation control and overall immune health.
Eggs: Affordable protein with vitamin D and B vitamins.
Peanut butter: Protein + healthy fats to keep energy steady.

�� Whole Grains for Steady Energy

Oats: Fiber‑rich and comforting in cold weather.
Brown rice: Pairs well with beans for a complete protein.
Whole‑grain bread: Easy way to add fiber and nutrients.

�� Dairy & Alternatives

Yogurt: Contains probiotics that support gut health, a key part of immunity.
Low‑fat milk or fortified alternatives: Provide vitamin D, which many people lack in winter.

�� Healthy Fats

Nuts & seeds: Almonds, sunflower seeds, pumpkin seeds—rich in vitamin E and minerals.
Olive oil: Anti‑inflammatory and versatile for cooking.

�� Pantry Staples for Warmth & Wellness

Herbal teas: Ginger, peppermint, chamomile—soothing and hydrating.
Broth or bouillon: Great base for nutrient‑dense soups.
Canned tomatoes: High in antioxidants and perfect for stews and sauces.

�� Quick Tips for Stretching These Foods

Build soups and stews: Combine beans, veggies, and broth for affordable, nutrient‑dense meals.
Freeze leftovers: Keeps meals ready for sick days or busy weeks.
Mix fresh and canned: Both offer nutrients; canned options help budgets go further.
Season with herbs and spices: Turmeric, ginger, and oregano add flavor and antioxidant benefits.

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TLF Healthy Foods November 2025 Newsletter

Mon, 03 Nov 2025 15:04:47 GMT

November Nutrition Tips

November is all about cozy meals, immune support, and making the most of late fall produce before winter sets in. Here’s how to stay nourished and energized as the days grow shorter:

�� Seasonal Produce to Prioritize

Brussels sprouts – High in fiber, vitamin K, and antioxidants. Roast with olive oil and garlic.
Sweet potatoes – Rich in beta-carotene and complex carbs. Great for mashing, roasting, or adding to stews.
Cranberries – Packed with vitamin C and polyphenols. Use fresh or dried in salads, oatmeal, or sauces.
Cauliflower – Versatile and nutrient-dense. Try it roasted, riced, or blended into soups.
Apples & Pears – Still in season and perfect for baking, snacking, or simmering into compotes.

�� Immune-Boosting Strategies

Vitamin D – With less sunlight, consider fortified foods like milk, cereal, or mushrooms.
Zinc-rich foods – Beans, nuts, and whole grains help support immune function.
Probiotics – Yogurt, kefir, and fermented veggies like sauerkraut keep your gut healthy.

�� Smart Comfort Food Swaps

Use Greek yogurt instead of sour cream in dips and mashed potatoes.
Make stuffing with whole grain bread and add chopped veggies for fiber.
Choose roasted veggies over creamy casseroles for lighter sides.

�� Bonus Tip: Prep for Holiday Eating

Eat a balanced breakfast to avoid overindulging later.
Stay hydrated—cooler weather can mask thirst.
Focus on portion control and savor seasonal flavors mindfully.

Boosting Energy with Seasonal Eating

October’s shorter days and cooler weather can zap your energy if you’re not fueling right. That image you shared nails the concept: seasonal eating is a powerful tool for maintaining energy and mood as we transition into fall.

�� Why Seasonal Eating Works

Nutrient density : Fall produce like sweet potatoes, squash, and dark leafy greens are packed with complex carbs, fiber, and vitamins that support sustained energy.
Mood support : Foods rich in magnesium (like pumpkin seeds and spinach) help regulate mood and reduce fatigue.
Blood sugar balance : Whole grains and root veggies digest slowly, keeping energy levels steady.

�� Energizing Fall Meal Ideas

Roasted veggie grain bowls – Combine quinoa or brown rice with roasted squash, kale, and chickpeas.
Sweet potato & black bean chili – A hearty, fiber-rich meal that keeps you full and focused.
Apple cinnamon oatmeal – Warm, comforting, and packed with slow-burning carbs.
Stuffed acorn squash – Fill with lentils, mushrooms, and herbs for a savory, energizing dinner.

☕ Smart Energy Boosters

Herbal teas like ginger or cinnamon can warm you up and aid digestion.
Nuts & seeds offer protein and healthy fats for mid-afternoon pick-me-ups.
Fermented foods like sauerkraut or yogurt support gut health, which is key to energy metabolism.

BLACK BEAN AND SWEET POTATO ENCHILADAS

Ingredients

2 sweet potatoes, cooking spray
1 (3 ounce) package cream cheese, softened
1 (15 ounce) can black beans, drained and rinsed
¼ cup chopped green onion, 1 teaspoon chili powder
1 teaspoon ground cumin, ¼ teaspoon dried oregano
salt to taste, ¼ teaspoon ground black pepper
4 (10 inch) flour tortillas, 1 (10 ounce) can enchilada sauce
1 cup shredded Mexican cheese blend

Directions

Bring a large pot of water to a boil. Boil sweet potatoes until tender, about 30 minutes. Cool until easily handled, about 10 minutes. Slip off peels.

Preheat oven to 350 degrees F (175 degrees C). Grease an 8x10-inch baking dish with cooking spray.

Mash sweet potatoes with cream cheese in a bowl. Stir in black beans, green onion, chili powder, cumin, oregano, salt, and pepper until well mixed.

Place 3/4 cup sweet potato mixture in the center of each tortilla. Roll up tortillas and place seam-side down in the prepared baking dish. Pour enchilada sauce over tortillas. Sprinkle Mexican cheese blend on top.

Bake in the preheated oven until the enchilada sauce is bubbling and the cheese is beginning to brown, about 25 minutes.

Cook's Note : You can use smaller 8-inch tortillas and make more of them. Just decrease the filling to about 1/3 cup in each.

Roasted Brussels Sprouts and Sweet Potatoes

Ingredients

fresh brussels sprouts
sweet potato
red onion (can use yellow or white onions)
olive oil
salt and black pepper
garlic powder
dried cranberries
nuts or seeds
bottled balsamic glaze
cooking spray

How to make Roasted Brussels Sprouts and Sweet Potatoes: Preheat the oven to 400°. Line a large sheet pan with aluminum foil or parchment paper then lightly spritz with cooking spray.

Trim the brussels sprouts by cutting off the stump end then pull off a few of the outer leaves – especially any that are yellow or brown.

Cut large brussels sprouts in half then add them to a large bowl. Smaller ones can be left whole (you want them about the same size).

Peel the sweet potato then slice into 1-2″ pieces and add to the bowl. Again, you want the potatoes and brussels similar size for even cooking.

Next slice the onion and add it to the bowl as well then drizzle the olive oil over the top.

Season with salt, black pepper and garlic powder then give it good toss or stir to coat evenly.

Transfer the vegetables to the prepared baking sheet in a single layer then bake roast 20-25 minutes or until the vegetables are fork tender and golden with lightly crisp edges (the best part!).

NOTE: don’t crowd the vegetables or they’ll steam instead of crisp.When the vegetables are finished roasting, blend in the dried cranberries, nuts and 2 tablespoons of the balsamic glaze. Transfer to a serving bowl, drizzle the remaining tablespoon of balsamic glaze over the top then enjoy right away.

Can I air fry these vegetables?

Yes – this recipe works in the air fryer as well. Air fry at 400 degrees for 9-12 minutes working in batches so the vegetables aren’t crowded.

�� Meal Planning Around Holiday Budgets

Mindful Shopping for the Late-Fall Season

�� Step 1: Set Your Holiday Meal Goals

Decide which meals you’ll host or contribute to (Thanksgiving, Friendsgiving, pantry distributions, etc.).
Estimate how many people you’ll feed and what dishes are essential vs. optional.

�� Step 2: Build a Budget-Conscious Menu

Focus on low-cost, high-impact ingredients :

Sweet potatoes, carrots, onions – Affordable, versatile, and seasonal.
Canned beans, lentils, rice – Great for hearty sides and plant-based mains.
Frozen veggies – Just as nutritious and often cheaper than fresh.
Whole chickens or turkey legs – More economical than full birds.

�� Step 3: Shop Smart

Buy in bulk – Staples like flour, sugar, and oats are cheaper in larger quantities.
Use store apps – Track sales, digital coupons, and loyalty rewards.
Shop discount grocers – Aldi, Lidl, and local ethnic markets often have great deals on produce and spices.
Plan around pantry distributions – Use what’s available and build your menu from there.

��️ Step 4: Stretch Ingredients Creatively

Stuffing – Use day-old bread, broth, and pantry veggies.
Pumpkin puree – Works in soups, muffins, and even pasta sauces.
Leftovers – Turn roasted veggies into hash, soup, or grain bowls.

�� Bonus: Community-Friendly Ideas

If you’re organizing meals for others:

Create meal kits with recipes and ingredients from pantry distributions.
Host a “bring one, take one” swap for spices, baking goods, or canned items.
Share budget-friendly recipe cards with tips on substitutions and storage.

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TLF Healthy Foods October 2025 Newsletter

Thu, 09 Oct 2025 18:38:05 GMT

October Nutrition Tips

October is a cozy, transitional month-perfect for embracing warm flavors, immune-boosting foods, and seasonal produce. Here's how to nourish yourself as the leaves fall and the air turns crisp:

�� Embrace Autumn's Harvest

Pumpkin & Squash - Rich in beta-carotene, fiber, and potassium. Roast them, puree into soups, or bake into muffins.
Sweet Potatoes - A powerhouse of vitamin A and complex carbs. Try them mashed, roasted, or in chili.
Apples & Pears - High in fiber and antioxidants. Great for snacking, baking, or tossing into salads.

�� Immune Support for Cooler Days

Citrus fruits - Oranges, grapefruits, and lemons are loaded with vitamin C.
Garlic & Onions - Natural antimicrobials that add depth to fall dishes.
Leafy greens - Kale, spinach, and Swiss chard are still in season and packed with nutrients.

�� Smart Seasonal Swaps

Trade cold smoothies for warm oatmeal topped with nuts and fruit.
Swap raw salads for roasted veggie bowls with grains and legumes.
Use cinnamon, nutmeg, and cloves to add warmth and flavor without extra sugar.

�� Cozy Meal Ideas

Butternut squash soup with ginger and coconut milk
Apple cinnamon overnight oats
Stuffed bell peppers with rice, beans, and fall spices
Hearty lentil stew with carrots and sweet potatoes

�� Fighting Food Waste with Fall Produce

Creative Ways to Use Stems, Peels & Scraps

�� Root-to-Leaf Cooking

Carrot tops → Blend into pesto with garlic, nuts, and olive oil.
Beet greens → Sauté like spinach or add to soups and grain bowls.
Broccoli stems → Peel and slice for stir-fries or shred into slaw.

�� Peel Power

Apple peels → Simmer with cinnamon for homemade tea or dry into chips.
Potato skins → Toss with oil and roast for crispy snack strips
Squash skins → Roast with the flesh-acorn and delicata skins are edible and delicious.

�� Scrappy Stock

Save onion ends, celery leaves, herb stems, and veggie peels in a freezer bag.
Boil into a rich, homemade vegetable broth-perfect for fall soups and stews.

�� Compost or Feed

If scraps aren't edible, compost them or feed them to chickens (if you've got access). It's a great way to return nutrients to the soil or support local farms.

�� Bonus: Fall Produce That's Fully Edible

Delicata squash - Skin and seeds are edible.
Radishes - Use both root and greens.
Pumpkin seeds - Roast with spices for a crunchy snack.

Pumpkin, Sweet Potato And Carrot Soup | Comfort fall food

Equipment

Blender or hand blender, Pan, Oven

Ingredients

450 g pumpkin/ butternut squash

2 medium sweet potatoes around 260 g
2 carrots, 1 white onion
1 garlic clove, 200 ml vegetable stock
2 tablespoon coconut milk
1 teaspoon oregano, a pinch of cinnamon
1 tablespoon Olive oil, Mixed seeds
salt and pepper to taste
Croutons
2 slices bread, 1 tablespoon olive oil
½ teaspoon rosemary,salt, pepper
Instructions
First, chop the onion and garlic. Then heat up a tablespoon of olive oil in a saucepan, add garlic and onion and sauté until soft. Now add the spices (allspice, cinnamon) and leave for 1 minute, stirring often. In the meantime, chop the vegetables in small cubes/slices, so they will cook faster. I recommend using a peeler to remove the skin of the pumpkin, instead of a knife, I find it so much easier and safer. When ready, add the pumpkin, sweet potato and carrot to the pan and fry for a few minutes. Then add vegetable stock until the vegetables are submerged, add coconut milk, season to taste with salt pepper and oregano and let cook for 10/15 minutes or until the ingredients are soft (check with a fork). In the meantime prepare the croutons.
Preheat the oven to 190C. Cut the bread in 1 cm thick cubes. Transfer to a baking tray with baking paper, drizzle with olive oil and rosemary, or your preferred herb. and salt and pepper. Mix well to coat then bake in the oven at 190C for around 5 minutes until crispy! When the vegetables in the pan are soft, transfer to a blender or use a hand mixer to blend until smooth. Pour into bowls, sprinkle with olive oil, mixed seeds and your homemade croutons.
½ teaspoon all spice

President/Executive Director

Anna Beavan

abeavan@lindabenfoundation.org

CFO / Newsletter Editor

James B Beavan III

jbeavan@lindabenfoundation.org

Food Rescue / Logistics

Jeanette Mendy

jmendy@lindabenfoundation.org

RX Operations Manager

Ken Coleman

kcoleman@lindabenfoundation.org

Chairman of the Board

Anna Beavan

abeavan@lindabenfoundation.org

Treasurer

James B Beavan III

jbeavan@lindabenfoundation.org

Secretary

Janice Irizarry

jirizarry@lindabenfoundation.org

Vice Chair

Keith Hinds

keith_hinds@lindabenfoundation.org

Vice Chair

Noralynn Talavera

ntalavera@lindabenfoundation.org

Board Member

Ana Cortes

Ana.cortes49440@gmail.com

Registration/Pantry Lead

Mary Payton

Diapers/Pantry Lead

Petal Sampson

Pantry/Distribution Lead

Rookminie Dookhante, Yahzee Carino

Pantry Intern

Brandon Talavera

IT Interns

Neomi Sule, James B Beavan IV

RX Delivery Team

Ken Coleman, Terry Satterfield, Alex Perea

RX Packing Team

Alex Perea, Rosa Crespo, Maria Contreras, Rosa Guanoluis, Iczel Perea, Lissette Martinez

PowerPack Delivery

Nancy Diaz, Arinze Okeke

Food Rescue

Willie Walker, Rayonne Pile, Randel Robinson, Mrs. Way, Amazon

Pantry Help:

Olivia De Jesus, Lisette Martinez, Melvin Herrera, Enrique Caboga, Gabriela Romero, Juan Morales, Robby Reed, Tonya Lockett, Maria Contreras, Ana Chevez, Arturo Ramirez, Bridgette Gilchrist, Carmen Arroyo, Charles Royal, Angelica Jordan

St. Bernards Distribution

Rookminie Dookhante, Yahzee Carino, Olivia De Jesus, Lissette Martinez, Anthony Palmer, Arthur Ejimakor, Eliabeth James, Gay Payton, Heidi Morales, Jose Morales, Carlos, Rosa Guanoluis, Veseel Mejia, Cindy Dookhantee, Ingrid Robles, Lovern Green, Richard Jackson, Sharon Hall, Sheila Tinker, Ana G, Andrea, Angelica Jordan, Florina Kennedy, Irma Mendoza, Kevin Garcia, Luisa Muchaypina, Yaneth Figueroa

Sweet Potato Cauliflower Kale Rice Bowl

Ingredients

4-5 larger organic sweet potatoes, cut into smaller cubes
1/2 large cauliflower, cut into smaller pieces, Use less sweet potato if you want the whole cut up cauliflower to fit on the two baking sheets.
1 red onion, cut into thin slices
1 yellow onion, cut into thin slices
1-2 TBSP coconut oil, avocado oil, or olive oil to coat, I use coconut oil for the sweetness
3 cups chopped organic kale
1/3 cup dried cranberries
1 cup cooked brown rice or other rice of your choice
Garlic powder, to taste
Onion powder, to taste
Salt and ground pepper , to taste
optional, can of BPA-Free chickpeas to make it even heartier

Method

Preheat the oven to 400 and line two baking sheets with baking paper .

Cut up the sweet potatoes (I leave the skins on organic potatoes), cauliflower, and the red and yellow onion. Add it all to a large mixing bowl.

Sprinkle in some garlic powder, onion powder, and salt and pepper to taste. I just do a light shake of each over the whole bowl.

Add in your oil and mix everything well with your hands.

Divide the mixture onto the two baking sheets and flatten everything in a single layer. Add another light sprinkle of garlic powder, onion powder, salt and pepper for good measure. (Unless you were already heavy handed adding it to the bowl.)

Bake in the oven for 40 minutes and then flip the baking sheets around (top to bottom and vice versa). Cook another 10 minutes or so. If your oven runs on the hot side, check them at minute 30.

When your veggies go in the oven right away, cook your rice according to the package.

When everything is ready, carefully add your cooked veggies to the large mixing bowl. Use the baking paper to lift them up and pour in the bowl.

Add in 1 cup of cooked rice. If you want it more rice forward, add in more rice if you have it.

Add in the kale and dried cranberries. Mix really well so that the kale wilts in from the heat of the veggies. Serve and Enjoy! You can always add in more kale to make it more salad like, and/or optional chickpeas to make it even heartier (=more meals out of it).

�� Back-to-School Fuel: Smart Lunchbox Tips

�� Build a Balanced Box

Use the "3-2-1" formula :

3 : Fruits & veggies (baby carrots, apple slices, grapes)
2 : Protein & grains (turkey roll-ups, hummus + pita, hard-boiled eggs)
1 : Fun snack (see below!)

�� Keep It Fresh

Freeze yogurt tubes or juice boxes overnight-they double as ice packs.
Use bento-style containers to separate wet/dry items and avoid soggy surprises.

�� Hydration Matters

Skip sugary drinks. Pack a reusable bottle with water or diluted juice.
Add lemon or cucumber slices for a refreshing twist.

�� Trendy Snack Foods That Won't Break the Bank

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TLF Healthy Foods September 2025 Newsletter

Tue, 07 Oct 2025 16:34:21 GMT

September Nutrition Tips

September is a golden month for nutrition-bridging summer's bounty with fall's harvest. Here's how to make the most of it:

�� Seasonal Superstars

Apples - Crisp, hydrating, and full of fiber. Great for digestion and satiety.
Pumpkin - Rich in beta-carotene, potassium, and fiber. Use it in soups, stews, or even pumpkin chia pudding.
Brussels Sprouts - Packed with vitamins A, C, and K. Roast them for a crunchy, nutrient-dense side.
Pears, Grapes, and Figs - High in antioxidants and natural sweetness. Perfect for snacking or adding to salads.

�� Veggies to Lean Into

Zucchini - Low in calories, high in fiber and B-vitamins. Great for mood and digestion.
Broccoli & Celery - Excellent for hydration and gut health. Add them to stir-fries or snack trays.

�� Smart September Tips

Shift to warmer meals - As temps cool, start incorporating roasted veggies and hearty grain bowls.
Boost immunity - Load up on vitamin C-rich foods like strawberries and grapefruit to prep for flu season.
Stay hydrated - Cooler weather can trick you into drinking less. Herbal teas and infused water help.

Cooked Foods from Our Pantry/Distributions

�� What You Might Find or Make from Pantry Distributions

Canned soups and stews - Ready to heat and eat.
Boxed pasta and rice - Pair with distributed sauces or canned proteins.
Frozen meats - Sometimes available; can be cooked into hearty meals like chili or stir-fry.
Fresh produce - Seasonal veggies like potatoes, carrots, and onions can be roasted or turned into soups.
Bread and baked goods - Occasionally included, especially from local bakery donations.

��‍�� Cooked Meal Ideas Using Pantry Staples

One-Pot Chili - Canned beans, tomatoes, and ground meat (if available).
Vegetable Stir-Fry - Fresh produce with rice or noodles.
Tuna Pasta Salad - Boxed pasta, canned tuna, and pantry seasonings.
Hearty Lentil Soup - Lentils, carrots, onions, and broth.

Baked Zucchini

�� RECIPE AND INGREDIENTS:

3 eggs. Salt. Black pepper. Turmeric. Mix the eggs. Add 150 ml of milk. Take 2 zucchini. Salt. Leave for 10 minutes. Take 1 onion. Olive oil. 1 carrot. I grate it on a coarse grater. Fry the vegetables for 3-5 minutes. 2 garlic. Finely chop the garlic. Add the garlic and cook for another 2 minutes. 1 yellow bell pepper. Finely chop. 1 tomato. Mix everything thoroughly. Black pepper. Italian herbs. Green onions. Bake in the oven for 25-30 minutes at 180°C (350°F). Enjoy your meal!

I make this zucchini five times a week! All the neighbors are asking for the recipe!

President/Executive Director

Anna Beavan

abeavan@lindabenfoundation.org

CFO / Newsletter Editor

James B Beavan III

jbeavan@lindabenfoundation.org

Food Rescue / Logistics

Jeanette Mendy

jmendy@lindabenfoundation.org

RX Operations Manager

Ken Coleman

kcoleman@lindabenfoundation.org

Chairman of the Board

Anna Beavan

abeavan@lindabenfoundation.org

Treasurer

James B Beavan III

jbeavan@lindabenfoundation.org

Secretary

Janice Irizarry

jirizarry@lindabenfoundation.org

Vice Chair

Keith Hinds

keith_hinds@lindabenfoundation.org

Vice Chair

Noralynn Talavera

ntalavera@lindabenfoundation.org

Board Member

Ana Cortes

Ana.cortes49440@gmail.com

Registration/Pantry Lead

Mary Payton

Diapers/Pantry Lead

Petal Sampson

Pantry/Distribution Lead

Rookminie Dookhante, Yahzee Carino

Pantry Intern

Brandon Talavera

IT Interns

Neomi Sule, James B Beavan IV

RX Delivery Team

Ken Coleman, Terry Satterfield, Alex Perea

RX Packing Team

Alex Perea, Rosa Crespo, Maria Contreras, Rosa Guanoluis, Iczel Perea, Lissette Martinez

PowerPack Delivery

Nancy Diaz, Arinze Okeke

Food Rescue

Willie Walker, Rayonne Pile, Randel Robinson, Mrs. Way, Amazon

Pantry Help:

St. Bernards Distribution

Fresh Corn Salad

30 min · 168 cals · 6 servings

Ingredients

3 cups Corn Kernels
1 cup Cherry Tomatoes
1 cup Cucumber
0.25 cup Red Onion
3 tablespoons Olive Oil
3 tablespoons Apple Cider Vinegar
0.5 teaspoon Kosher Salt
0.25 teaspoon Black Pepper
1 tablespoon Fresh Parsley

Instructions

Bring a large pot of salted water to a boil. Add the corn and cook for 3 to 4 minutes or until the kernels turn bright yellow (alternately, the corn can be grilled).
Drain the corn and cool completely. Use a sharp knife to remove the kernels from the corn cob.
In a large bowl, combine the corn kernels, cherry tomatoes, diced cucumbers, and red onion.
Drizzle the olive oil and apple cider vinegar over the salad.
Season generously with salt & pepper to taste and toss well to combine.
Just before serving, sprinkle with fresh herbs toss to combine

What to Know About Resistant Starches

Many people have added resistant starches to their diets due to the health benefits they may provide. Resistant starch is a type of nutrient that may help your body with digestion, weight loss, disease prevention, and other important functions. It can be part of a healthy lifestyle that includes good nutrition, exercise, sleep, and other essential habits to help you stay well.

While most starches are digested and broken down, resistant starch will pass through you.

What Is Resistant Starch?

Resistant starch is a type of carbohydrate that doesn't get digested in your small intestine. Instead, it ferments in your large intestine and feeds "good" gut bacteria.

Carbohydrates are nutrients that give your body energy in the form of glucose (a sugar molecule).

Carbohydrates can be simple or complex. Simple carbohydrates have a simple chemical structure. Your body doesn't need much energy to break them down into glucose. Simple carbohydrates are usually in unhealthier foods like candy, white bread, and white rice.

Resistant starches are a type of complex carbohydrate. Complex carbohydrates have a complex chemical structure that your body needs more energy to digest. They are generally healthier for you and more nutritious. These nutrients are in foods including:

Brown rice
Beans
Whole-grain bread and pasta
Quinoa
Cashews
Lentils
Plantains or green bananas
Oats
Potatoes

Unlike other types of carbohydrates, your digestive system can't break down resistant starches into energy. Instead, healthy gut bacteria in your intestines feed on them.

Resistant starches have only 2.5 calories per gram, while regular starches contain 4 calories per gram. As such, it may help to swap other starches for resistant starches if you're looking to lose or maintain weight.

The Four Types of Resistant Starches

Type 1. Type 1 starches are found in partially milled seeds and grains, as well as in some dense starchy foods. This type of starch is stuck within fibrous cell walls of the seed or grain. So it's not digestible unless it's milled or ground.

Type 2. These are found in starchy foods like unripe bananas or raw potatoes. Type 2 starches are indigestible because they are compact, which makes it hard for digestive enzymes to break them down.

Type 3. These are found in foods that have been cooked and cooled, such as potatoes. The process of cooling turns some of the starches into resistant starches.

Type 4. This type of starch is chemically modified and is usually found in bread and cakes.

Resistant Starch Benefits

Boosts gut health. Normal starches break down into glucose when digested. Resistant starches do not break down. As resistant starch ferments in your large intestine, more good bacteria are created, boosting your overall gut health. You'll also get less constipation, lower cholesterol levels, and a lower risk of colon cancer.

Improves insulin sensitivity. Resistant starches can improve your body's ability to respond to insulin. The higher your insulin sensitivity, the better your body will be able to handle high blood sugar. This means you'll have a lower chance of getting conditions such as type 2 diabetes , Alzheimer's disease, and heart disease. Many other lifestyle habits, as well as your genes and access to medical care, affect your chance of avoiding those conditions. Ask your doctor for a comprehensive plan to lower your risk.

Helps you stay full longer. Since resistant starches are harder to digest, your body will use up more energy trying to break them down. You won't get hungry as quickly, so you may eat less, which could help if you're trying to lose weight.

Eases constipation. Resistant starches can help loosen stool and ease constipation. Reduced constipation can help avoid issues like hemorrhoids.

Resistant Starch Foods

The following foods are particularly high in resistant starch:

Rice or potatoes that have been cooked and cooled
Whole grains such as barley and oats
Plantains
Green bananas (not yellow or ripe bananas, which have regular starch)

Meal and side dish ideas using resistant starches include:

Lentil or pea soup
Overnight oats (oats soaked overnight)
Cooled brown rice
Whole-grain cereal
Quinoa and beans on a salad
Chickpea curry
Baked beans

Here are some more ways you can add more resistant starches to your diet:

Add lentils to a soup or salad.
Use uncooked oats to make overnight oats by soaking the oats in milk or yogurt. Overnight oats have more resistant starch than cooked oatmeal.
Cook potatoes, pasta, beans, and rice and let them cool in your refrigerator before eating. Reheating these items after they have cooled off won't affect the levels of resistant starch.

Flours such as green banana flour, cassava flour, plantain flour, or potato starch contain high amounts of resistant starch, but only when raw. The resistant starch content is lost when it is heated such as in baking or cooking. So if you use them instead of wheat flour in baked goods, you'll lose their resistant starch.

Side Effects of Resistant Starch

Foods like beans can cause gas, bloating , and other pains during digestion. This can make people hesitant to eat them, even though they're high in resistant starch and other nutrients. If the discomfort becomes too much to handle, you may need to lower the amount of fiber and resistant starch in your diet.‌ Still, compared to other forms of fiber, you're less likely to get gassy from resistant starch. When adding any form of fiber to your diet, you can do it gradually to help your body get used to it. Drinking plenty of water also helps.

Please click HERE or scan the QR code for very brief survey.

LindaBen Scribes, Quarter 2 2025 Edition

Wed, 10 Sep 2025 15:20:03 GMT

✍️ LindaBen Scribes, Quarter 2 2025 Edition

Stories, Updates, and Insights from the Heart of Our Work

“If you pour yourself out for the hungry and satisfy the desire of the afflicted, then your light shall rise in the darkness.” — Isaiah 58:10

�� Welcome Letter: From Our Founder

Dear Friends and Supporters,

Welcome back to LindaBen Scribe — our quarterly reflection of impact, gratitude, and shared progress. After some time away, we are relaunching this newsletter with full hearts and open arms. In these pages, you’ll find not only updates, but evidence of your support in action.

Over the past seasons, we’ve grown not just in programs, but in purpose. What began as a grassroots mission has evolved into a powerful, community-run movement — shaped and led by the people we serve, our neighbors, and our local partners.

Our impact has only been possible because of the collective effort of our volunteers, families, and community-based organizations . Together, we’ve built something rooted in empathy, equity, and belonging.

We’ve listened. We’ve learned. And we’ve deepened our mission to nourish families — through every produce box and power snacks, every pantry visit, every garden bed, every nutrition workshop, and every advocacy action we take together.

“From fresh produce to power snacks, from hands in the soil to voices in advocacy — each act of love and compassion is a chapter in the shared story we’re writing, with dignity at its heart.”

Thank you for walking alongside us. This movement belongs to all of us — and it’s only just beginning.

With partnership and purpose,

Anna Beavan

Founder & CEO, LindaBen Foundation

�� Organizational Pulse

Leadership Update

In May our co-founder James B Beavan III joined LindaBen as full-time CFO in addition to his role as Treasurer on our Board of Directors and Executive Committee. James is a graduate of the Robert H. Smith School of Business at The University of Maryland with over 25 years’ experience. He has worked in a broad range of industries and company sizes throughout the DMV in his career in various accounting, controller and CFO roles. In addition to the normal CFO duties, James has agreed to handle creating this newsletter you are reading now, our monthly Healthy Foods Newsletter as well as and handling our Social Media postings.

Personnel News

We welcomed Arinze Okeke back in April as a volunteer and part-time worker only to see him head to San Antonio in June to follow his passion for artwork/graphic design. In May James B Beavan IV briefly joined us as an intern before leaving in late June to head off to Georgia Tech to study Mathematics. To replace James, we brought in Brandon Talavera as a summer intern, he is the son of Noralyn who is on our Board. Also, in late June we hired Neomi Sule , a graduate student at the University of Maryland, to build an app to help track volunteer engagement and employee time.

New Space

This Spring we entertained the idea of finding a real warehouse space, but with our small operation size/budget the options were very limited. So instead, we took on additional space here on Tucker Street to further expand our RX Food As Medicine program . The new space has allowed us to fully separate the pantry/food rescue operation from the RX/Power Pack program, which will allow them both to thrive and flourish.

��️ Feeding with Dignity: Program Highlights

Food as Medicine (RX) Produce Box �� ️

Our RX Produce Box program has become a big success with the schools in Prince George’s County. This program provides school selected families with 50+ pounds of fresh produce, another 30+ pounds of pantry favorites along with eggs, meat, milk and bread, digital nutrition toolkit and workshops . The program was also introduced to Charles County Public Schools in the Spring of 2025.

Blessings in a Backpack ��

Our Blessings in a Backpack program served over 1,400 students a month at schools in Howard County, Charles County and Prince George’s County Maryland this past school year. The program provides each student with a pack of 8 healthier snack items for the weekend.

Community Pantry ��️��

Our on-site Community Pantry in Beltsville continues to grow serving families on Tuesday and Wednesday evening where we typically see 75 unique families each evening . We have fully converted Unit# 222 into a pantry only with one room dedicated to fresh produce and the other gathering space housing our shelf stable items and registration area. Families come in once a week and shop for what food items they like to eat as well as getting diapers. Most of our pantry food comes from Food rescue & Capital Area Food Bank while diapers come from the Maryland Diaper Bank.

Our off-site Community Pantry is at St. Bernard’s Catholic Church in Riverdale 4 Tuesdays of every month, if there are 5 Tuesday’s we are off one of those days. On a typical Tuesday we serve 250 unique families at this large distribution. Most of the food at this event comes from Capital Area Food Bank and Passion & Compassion.

Community Garden �� 

We have a community garden at St. Francis of Assisi Church in Fulton Maryland (Hope and Healing Garden) and at Riverdale Elementary School (Oasis Garden). The Church and School provided the seed money to get these gardens prepared and provide the tools needed to maintain them. Thanks to the variety of Sun & Rain this summer, both gardens are doing very well. The families in both areas are doing a good job in the upkeep of the gardens, proving that this model can work.

Cooking Club ��‍��

We continue to sponsor a Cooking Club at Harpers Choice Middle School in Columbia Maryland through our partnership with United Way Central Maryland. We have provided them with some cooking tools and the majority of the food items they need to feed 40 students at a time this summer. This program has been great for teaching kids to cook as well as making healthy food at home by choosing quality ingredients.

�� Impact and Insights

Food as Medicine (Rx) Box: ��

During the 2024–2025 school year, we proudly delivered over 12,000 Rx Boxes to families across 11 schools in Prince George’s County and 5 schools in Charles County, Maryland . These nutrient-rich boxes provided a vital boost to household food budgets and helped ease the strain on families navigating food insecurity.

This impact would not have been possible without our hardworking LindaBen Rx Team and the capacity and consistency of our farm partners and local wholesale suppliers — some of whom have been in business for over 70 years . Your commitment to nourishing communities is the backbone of this program. Thank you.

While as an organization we began work in August of 2020, we didn’t start tracking some key metrics until 2022. Using the data from 2022-June 2025 we have hit some amazing numbers, 1.7 million meals provided based on 2.4 million pounds of food distributed. This food has been served to over 180,000 individuals .

As part of this process we have managed to rescue over 480,000 pounds of food from Whole Foods, Panera and Insomnia Cookies. Thanks to our partnership with the Maryland Diaper Bank, we have distributed over 124K baby essentials during this time.

Lastly, our Blessings in a Backpack program has provided over 85K hunger free weekends for students.

�� Grants and Growth

Partnerships

In March we began a partnership with Amazon Local Good . Through this partnership Amazon provides us with labor and transportation services. This has greatly advanced our food rescue and distribution efforts, and the cost savings have allowed us to expand our outreach and pantry schedule.

Since 2021, Our partnership with Community Schools continues to expand exponentially specifically in Prince George's County through our Kids Power Packs program and Food as Medicine (Rx Box) Program that are both Fee for Services.

Grants

We have received a few different grants so far this year: the State of Maryland OAG Grant for $25,000, Capital Area Food Bank for $24,759, United Way of Central Maryland $10,000, Horizon Foundation $10,000, CarMax Cares $1,000 and Community Foundation of Howard County $1,000. These grants help us buy food, pay rent and cover some volunteer stipends.

Large Donors ($500+ Club)

We have a few large donors this year: Mr. Brian Liles, Mr. and Mrs. John and Florina Kennedy, Howard Chapel Ridgeville United Methodist Church, Mason Dixon Rug Hooking Guild, Riderwood Village, Mr. and Mrs. Ron & Loretta Farb, and Mr. and Mrs. Paul & Elena Attorri.

Fundraisers

Our Mikey & Mel’s Cruise-In Fundraiser from March-June raised $5,931 not accounting for merchandise costs. CarMax Cares has also partnered with us for some Mikey & Mel’s events providing volunteers to help at our booth as well as to help the event with traffic management.

Other

Mosaic Christian Church - Elkridge MD, a local church in Howard County donated 120 cases of prepacked dry meals with 36 bags per case to our organization...that's over 4000 meals!

�� Community Connections

Our partnership fundraiser at Mikey & Mel’s Cruise-In continued strongly this year for the 4th year in a row. This is the 3rd year of charity row at the car show, which is among the biggest in the DMV area. Including merchandise sales our revenue/donations from each of the 7 events consistently exceeds $1,000. We are grateful to Harley & Aaron Magden and Vu Nguyen for their continued support.

In May we had a special visit from Radha Muthiah, CEO of Capital Area Food Bank , along with their Maryland Director, Roberto Melara, and Augusta Fricke our Partnership Coordinator. We have nurtured a great relationship as our organizations work together to fight hunger and food insecurity in Prince George’s County. They love working with us because we are a data driven Foundation that takes advantage of technology to track and manage all the recipients of our services.

In the months of May-June we were able to attend training sessions on food handling, preparation and waste prevention by NourishNet through University of Maryland .

Porsche Club of America Chesapeake Region conducted a Food Drive on May 10th as part of their Safeway to the Bay Tour program. Club members showed their support for LindaBen Foundation by bringing bags and boxes of shelf stable food that went directly to Seabrook Elementary School.

This past Spring, through our partnership with Lighthouse Therapeutic Services we conducted a clothing giveaway during one of our big distributions at St. Bernard Catholic Church. We gathered donated new and used clothing and redistributed them to the families we serve.

�� What's Coming Up

In July we plan to expand our pantry schedule to include Saturday morning. We are working on building out a volunteer team and schedule that will work for everyone.

Location #1: LindaBen Community Food Hub
*10739 Tucker St, STE 222, Beltsville, MD 20705
Open every Tuesday: 5pm - 6pm
Open every Wednesday: 4:30pm - 6pm
Open every Saturday: 10:00am - 1130am
*Diaper Distribution

Location #2: Saint Bernard Catholic Church- Candle Light Room
5700 St Bernard Dr, Riverdale, MD 20737
Tuesdays: 11am - 2pm

We have planned for August to participate in Back-to-School giveaways at 5 schools, Rosa Parks ES, Seabrook ES, Riverdale ES, Northwestern HS, Harpers Choice MS. We will also be at the big PG County Back to School event at the Sports & Learning Complex in Landover MD in August. We have budgeted $2,500 for these events for school supplies. We will also receive a nice size haul of school supplies from parishioner donations at St. Francis of Assisi in Fulton MD, Amazon Local Good and Bolana Inc.

In September we have a Flu Shot Clinic with Luminis Health scheduled, see details below:

LindaBen Site: 5700 Saint Bernard Drive Riverdale Park, MD 20737

Date: Tuesday, 23 September 2025

Time: 10 am– 1 pm

Want to stay in the loop? Join the LindaBen Community Action Team on WhatsApp! ��

Stay connected with real-time updates on:
�� Volunteer opportunities
�� Food distributions
�� Gardening, cooking, and wellness workshops

✅ Be kind • No spam • Community-focused updates only

�� WhatsApp group link

�� Help Us Do More:

Make a Difference

Volunteering Creates Ripples of Change

By volunteering, you're not just donating time; you become a catalyst for positive change. Every hour you contribute helps a family eat healthier, a child focus better in school, and communities grow stronger together.

The impact is real. The joy is immediate. The difference is lasting.

Step in, roll up your sleeves, and experience the power of changing lives—one act of service at a time.

Bless Others, Be Blessed

Becoming a Monthly Giver Means Becoming a Lifeline

Your generosity makes it possible for us to provide healthy food, wellness support, and vital resources to families facing hardship right here in our community. But when you choose to give monthly , you create steady, reliable support that families can count on—month after month.

Even a small recurring gift builds hope and stability for neighbors who are struggling. Together, we can ensure no child goes to bed hungry and every family has the chance to thrive.

Thank you for standing with us—not just today, but every day.

Thank you!

Thank you for reading the first issue of our new quarterly publication! I hope to have the Q3 newsletter out more timely, late October is the goal.

Stay Connected

Current Executive Team, Board, and Key Volunteers/Staff

President/Executive Director

Anna Beavan

abeavan@lindabenfoundation.org

CFO / Newsletter Editor

James B Beavan III

jbeavan@lindabenfoundation.org

Food Rescue / Logistics

Jeanette Mendy

jmendy@lindabenfoundation.org

RX Operations Manager

Ken Coleman

kcoleman@lindabenfoundation.org

Chairman of the Board

Anna Beavan

abeavan@lindabenfoundation.org

Treasurer

James B Beavan III

jbeavan@lindabenfoundation.org

Secretary

Janice Irizarry

jirizarry@lindabenfoundation.org

Vice Chair

Keith Hinds

keith_hinds@lindabenfoundation.org

Vice Chair

Noralynn Talavera

ntalavera@lindabenfoundation.org

Board Member

Ana Cortes

Ana.cortes49440@gmail.com

Registration/Pantry Lead

Mary Payton

Diapers/Pantry Lead

Petal Sampson

Pantry/Distribution Lead

Rookminie Dookhante, Yahzee Carino

Pantry Intern

Brandon Talavera

IT Interns

Neomi Sule, James B Beavan IV

RX Delivery Team

Ken Coleman, Terry Satterfield, Alex Perea

RX Packing Team

Alex Perea, Rosa Crespo, Maria Contreras, Rosa Guanoluis, Iczel Perea, Lissette Martinez

PowerPack Delivery

Nancy Diaz, Arinze Okeke

Food Rescue

Willie Walker, Rayonne Pile, Randel Robinson, Mrs. Way, Amazon

Pantry Help:

St. Bernards Distribution

President/Executive Director

CFO / Newsletter Editor

Food Rescue / Logistics

RX Operations Manager

Chairman of the Board

Treasurer

Secretary

Vice Chair

Board Member

Anna Beavan

James B Beavan III

Jeanette Mendy

Ken Coleman

Anna Beavan

James B Beavan III

Janice Irizarry

Keith Hinds

Noralynn Talavera

Ana Cortes

abeavan@lindabenfoundation.org

jbeavan@lindabenfoundation.org

jmendy@lindabenfoundation.org

kcoleman@lindabenfoundation.org

abeavan@lindabenfoundation.org

jbeavan@lindabenfoundation.org

jirizarry@lindabenfoundation.org

keith_hinds@lindabenfoundation.org

ntalavera@lindabenfoundation.org

Ana.cortes49440@gmail.com

Registration/Pantry Lead

Diapers/Pantry Lead

Pantry/Distribution Lead

Pantry Intern

IT Interns

RX Delivery Team

RX Packing Team

PowerPack Delivery

Food Rescue

Pantry Help:

Mary Payton

Petal Sampson

Rookminie Dookhante, Yahzee Carino

Brandon Talavera

Neomi Sule, James B Beavan IV

Ken Coleman, Terry Satterfield, Alex Perea

Alex Perea, Rosa Crespo, Maria Contreras, Rosa Guanoluis, Iczel Perea, Lissette Martinez

Nancy Diaz, Arinze Okeke

Willie Walker, Rayonne Pile, Randel Robinson, Mrs. Way, Amazon

St. Bernards Distribution

Food as Medicine: May 2025

Fri, 27 Jun 2025 21:38:14 GMT

May 2025

May Healthy Foods

May is a delicious bridge between spring and summer, and your plate can reflect that! Here’s how to eat healthy and seasonally this month:

�� What’s Fresh in May

Asparagus – Still going strong! Roast or grill it with lemon zest.
Strawberries – Peak season! Add to salads, smoothies, or yogurt bowls.
Peas & Snap Peas – Sweet, crunchy, and perfect raw or lightly sautéed.
Radishes – Peppery and crisp, great in tacos or slaws.
Greens like spinach, kale, and arugula – Ideal for fresh salads or sautés.

��️ Healthy Meal Ideas

Green Goddess Ricotta Pasta – A creamy, herb-packed dish with seasonal greens.
Spicy Okra & Shrimp Skillet – One-pan, protein-rich, and full of flavor.
Strawberry Banana Baked Oatmeal – A sweet, fiber-filled breakfast to start your day right.
Grilled Tahini Chicken Caesar Sandwiches – A lighter twist on a classic, perfect for outdoor meals.

�� Bonus Tip

May is a great time to start grilling! Try marinated veggies, lean proteins, or even fruit like pineapple or peaches for a smoky-sweet treat.

May Nutrition Tips

May is a great time to refresh your eating habits with the bounty of spring produce and longer, sunnier days. Here are some smart and seasonal nutrition tips to keep you feeling energized and balanced:

�� Embrace Seasonal Produce

Strawberries, spinach, asparagus, and peas are at their peak—rich in vitamins C, K, and fiber.
Try a strawberry-spinach salad with walnuts and a balsamic drizzle for a nutrient-packed lunch.

�� Stay Hydrated

Warmer days mean more time outdoors—keep a reusable water bottle handy.
Add slices of cucumber, lemon, or mint to your water for a refreshing twist.

�� Focus on Protein Variety

May is a great time to explore plant-based proteins like beans and lentils, which are also budget-friendly.
Eggs are another star this month—versatile, affordable, and packed with nutrients.

�� Build Balanced Plates

Follow the MyPlate method: half your plate fruits and veggies, a quarter whole grains, and a quarter lean protein.
Add healthy fats like avocado or olive oil to boost satiety and flavor.

�� Take Advantage of Longer Days

Use the extra daylight to prep meals ahead or enjoy a walk after dinner—movement supports digestion and mood.

Rainbow Fruit Salad

Veggie Omelet in a Mug

Portion Size Eating

Portion size eating is all about being mindful of *how much* you eat—not just *what* you eat. It’s a powerful tool for maintaining a healthy weight, improving digestion, and avoiding that post-meal slump. Here’s a quick breakdown to help you master it:

��️ Portion vs. Serving

A serving size is a standardized amount listed on nutrition labels (e.g., 1 cup of cereal).
A portion size is how much you actually eat—which could be more or less than a serving.

✋ Handy Visuals for Portion Control

Palm = Protein (like chicken or fish)
Fist = Veggies
Cupped hand = Grains or starches
Thumb = Fats (like peanut butter or oil)

�� Smart Tips for Eating the Right Amount

Use smaller plates and bowls to naturally reduce portions.
Read nutrition labels to understand what a serving looks like.
Avoid eating straight from the package—portion it out first.
Eat slowly and check in with your hunger halfway through the meal.

�� Sneaky High-Calorie Foods to Watch
Even healthy foods like nuts, cheese, and dried fruit can pack a calorie punch in large portions. For example, 23 almonds = 1 serving = ~160 calories .

Thank you for participating to our Food as Medicine Program through our partner schools. Your participation has brought more than just health to your table—it's brought joy and community spirit. As we aim to grow and refine this initiative, we deeply value your perspectives and experiences.

Please click HERE or scan the QR code for very brief survey.

Food as Medicine: March 2025

Fri, 27 Jun 2025 21:31:05 GMT

March 2025

For healthy eating in March, consider the following tips and recipes

Embrace the taste of spring with dishes featuring seasonal produce like asparagus, broccoli, cabbage, and peas.
Fill your meals and snacks with a rainbow of fruits and vegetables , whole grains, lean meats, poultry, seafood, beans, eggs, and dairy products.

Tips for Cutting Down on Sugar

Keeping tabs on how much sugar you’re consuming is an important part of a heart-healthy lifestyle, especially if you’ve been diagnosed with diabetes or prediabetes. The empty calories from added sugars in desserts, sweetened beverages and candy can lead to weight gain and spikes in blood glucose levels.

The good news is that cutting down on sugar may be easier than you think.

Tips to cut back on added sugar:

Toss the table sugar. Cut back on the amount of sugar you add regularly to beverages and foods including cereal, pancakes, coffee or tea. Try cutting the usual amount of sugar you add by half. Continue to decrease the sugar until your taste buds adjust.
Swap out the sugary sips. Water is best, but if you want something sweet to drink or are trying to lose weight, diet drinks, unsweetened iced tea, and other unsweetened beverages with flavors can be a better choice than sugary drinks.
Shop wisely. Compare Nutrition Food labels and choose products with the lowest amounts of added sugars. Dairy and fruit products will contain some natural sugars. Added sugars can be identified in the ingredients list.
Go from added to natural. Instead of adding sugar to cereal or oatmeal, enjoy the sweetness from the natural sugars found in fruits. Try all the varieties: fresh, frozen, dried or canned fruits. Many dried fruits can be sweetened so read labels carefully and choose the unsweetened options. Buy fruit canned in water or natural juice without added sugar. Avoid fruit canned in syrup, especially heavy syrup.
Half it. When baking cookies, brownies or cakes, cut the sugar called for in your recipe by one-third to one-half. Often you won’t notice the difference.
Use flavor extracts. Reduce some of the added sugar in recipes by using extracts, such as almond, vanilla, orange or lemon, to add some sweet scent without adding sugar.
Spice it up. Enhance foods with warm spices instead of all the added sugar. Try ginger, allspice, cinnamon or nutmeg.
Get saucy. Switch out the added sugar in a recipe with an equal amount of unsweetened applesauce.
Use low-calorie sweeteners when necessary. Low- and no-calorie sugar substitutes mimic the sweetness of sugar, making them a good bridge if you’re trying to cut down on added sugars. These sugar substitutes can work as a short-term solution as you gradually train your palate to enjoy foods and drinks that are less sweet.

Carrot Tacos

Chickpea Curry

10 Ways to Use Fresh Ginger Root

1. Juice It!

Give your homemade fruit and vegetable juices a new twist by passing a slice of fresh ginger through your juicer before juicing the other ingredients. Incorporating ginger into homemade fruit juices is also one of the best ways to reap the wonderful health benefits of fresh ginger root. Tip: Fruits and vegetables that pair well with ginger in juices include carrots, oranges, mandarines, apples, and grapefruit.

2. Use Fresh Ginger to Add Zing to Smoothies

A little bit of grated fresh ginger root will take any fruit smoothie – or green smoothie – from boring to bold. To make a gingery fruit smoothie, simply add a teaspoon of peeled and grated fresh ginger root into your favorite smoothie. The zesty flavor of ginger makes it a particularly good addition to smoothies starring strawberries, mango, apples, oranges or kale. Tip: If you're looking for a more precise smoothie recipe featuring ginger, check out this gingergy fruit smoothie or this ginger, carrot and orange smoothie .

3. Make Ginger-Flavored Applesauce

Making applesauce is one of the best ways to use up apples , but it can also help you get rid of that extra ginger sitting in your fridge.

4. Use fresh ginger in salad dressings

You can also use fresh ginger root in salad dressings.

5. Make Ginger Tea

There's no need to buy prepackaged, dry ginger tea when you can make your own fresh ginger root tea – all you need is sliced or grated ginger root and hot water. Bonus tip: If you love the invigorating effect of fresh ginger tea, try this: cut the extra ginger root languising in your fridge into thin slices and freeze the ginger slices in small portions, each portion packing enough ginger goodness for one serving of tea (a BPA-free ice cube tray is perfect for this purpose).

6. Use it as a Substitute for Dried Ginger Powder

If you have a recipe that calls for ground ginger but you only have fresh ginger, try using a small amount of peeled and grated fresh turmeric as a substitute. To substitute fresh ginger for the ground spice, use about 1 tablespoon grated fresh root for 1/8 teaspoon ground ginger.

7. Use it in Stir-Fries

You can't go wrong by using finely shredded or minced fresh ginger root in Asian-style stir-fries. Fresh ginger is typically added to the wok at the beginning of the cooking process, along with oil and garlic. For exciting stir-fry recipes, check out award-winning cookbook Stir-Frying to the Sky's Edge .

8. Use Fresh Ginger Root in Pureed Soups

The combination of carrots and fresh ginger root is soothing and satisfying, which is probably why the internet is full of recipes for soups starring carrots and ginger. Other ingredients that pair well with ginger in soups include sweet potatoes , pumpkins, parsnips, lentils and apples.

9. Dehydrate Fresh Ginger and Make Ginger Powder

If you're running out of ideas for what to do with all that fresh ginger in your fridge, consider dehydrating sliced or chopped ginger root in a food dehydrator . You can then grind the dehydrated pieces to make your own ginger powder and use it to spice up soups, stir fries, salad dressings, marinades, etc.

10. Turn it into a Thriving House Plant

If you get bored using ginger in your recipes, here's an alternative use for ginger root: turn it into a house plant by planting it in a medium-sized pot filled with moist soil! If the ginger root you want to plant is very big, you can cut it into a few pieces as long as you make sure each piece has a few nodes or buds from which to sprout. Bonus tip: For more ideas on how you can turn leftover food and kitchen scraps into thriving house plants, check out the book Don't Throw It, Grow It! .

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Food as Medicine: January 2025

Fri, 27 Jun 2025 21:21:26 GMT

January 2025

For healthy eating in January, consider the following

Meal plan nutritious dinners with soups, salads, and lightened-up pastas.
Choose lean proteins like chicken, seafood, and tofu.
Include seasonal foods like squash, broccoli, and sweet potatoes.
Prepare easy dinners that come together in 30 minutes or less.

New Years Resolution: Get in shape

Getting in better shape is consistently one of the most common New Year's resolutions people make each year, but many have a hard time following through. Dani Johnson, a wellness physical therapist with the Mayo Clinic Healthy Living Program , offers tips to make it easier to stick to a resolution to get in shape.

Most people have done it at least once. They make a New Year's resolution to get in better shape, but give up after a few days or weeks.

Johnson says there are a few things you can do to increase your odds of making good on that resolution.

"Making sure that you start with a really realistic goal," Johnson says, is the first step, "then really thinking about what do you enjoy."

Johnson says one of the first hurdles that trips a lot of people up is forcing themselves to do exercises they hate.

"[Start] looking at some new goals that you can be excited about," she says. "Exercise should not be drudgery. Exercise should be fun."

Johnson says it's also important to be realistic about your time commitment.

"Maybe you only have 20, 30 minutes three days a week," she says. "Start from a place where we can build success. You can always add more."

But above all else, she says, be honest with yourself about what you can stick to. If it's not a feasible goal, your chances of achieving it drop drastically.

"So having realistic, healthy expectations can be a really good way to move forward in a very successful physical activity plan."

Slow Cooker Venison Chili

Celery Bugs

Veganuary and its health benefits explained - including lower risk of heart attack

Veganuary is the perfect opportunity to try new recipes and give your body a much-needed health kick after Christmas.

With the arrival of 2024, many people will start thinking about New Year's resolutions. Thousands will most likely opt to try out Veganuary - a month-long challenge where you eat only plant-based foods for the whole of January.

The popularity of Veganuary has boomed over the years with nearly 610,000 people across 220 countries taking part in the challenge in 2022. The number of plant-based products available at supermarkets has also risen, making it easier than ever for people to give it a go.

What is Veganuary?

Veganuary is an organisation that launched the challenge back in 2014. The movement has grown massively since then from 3,000 participants to 500,000 last year with people choosing a vegan diet for a whole month.

This means that you cannot eat, drink or use any animal products or by-products such as meat, fish, or dairy products. It also includes animal-derived ingredients including gelatine or certain fining agents used in certain wines and beers.

What are the health benefits?

Research has shown leading a plant-based diet has a number of health benefits. as the diet is packed with a variety of fruits and veggies has been linked to a reduced risk of type 2 diabetes , heart disease, and cancer. It is also said to help you lose excess weight, improve kidney function and lower blood sugar levels.

Studies have shown that a vegan or vegetarian diet could help cut the risk of heart failure by 42 percent. However, poorly-managed vegan diets could leave some people with nutrient deficiencies that have potentially severe consequences, scientists have warned.

Why else do people do Veganuary?

Others choose to take part in Veganuary for the environmental benefits. Research has shown that vegan diets resulted in 75 percent less climate-heating emissions, water pollution and land use than non-vegan diets.

Meat is also responsible for nearly 60 percent of all greenhouse gases from food production. Agriculture is a big producer of methane - a greenhouse gas - and many people also take part to raise awareness of the suffering faced by animals by unethical farming practices.

Those who have done Veganuary have also spoken of how the challenge helped to broaden their palettes and increase their cooking skills. It's a great way to encourage people to try new recipes and unlocking new flavours.

By: Laura Williams TV and Showbiz Reporter

Please click HERE or scan the QR code for very brief survey.

Food as Medicine: June 2025

Fri, 27 Jun 2025 20:02:25 GMT

June 2025

June Nutrition Tips

June is the kickoff to summer-and a perfect time to refresh your nutrition game with vibrant produce and lighter meals. Here are some smart, seasonal tips to keep you energized and feeling great:

�� Celebrate Fresh Fruit & Vegetable Month

June is officially National Fresh Fruit and Vegetable Month , so it's the ideal time to load up on colorful, nutrient-rich produce like strawberries, peaches, artichokes, and rhubarb 2. Try adding a new fruit or veggie to your meals each week to keep things exciting.

�� Don't Forget Dairy

It's also National Dairy Month , making it a great time to enjoy calcium-rich foods like yogurt, milk, and cottage cheese. Cottage cheese, in particular, is a protein-packed option that's easy to pair with fruit or use in savory dishes.

�� Build Seasonal Salads

Take advantage of summer's bounty by creating hearty salads with kale, berries, goat cheese, and grilled chicken. They're quick, satisfying, and budget-friendly.

�� Hydrate Smartly

With rising temps, hydration is key. Infuse your water with cucumber, mint, or citrus slices for a refreshing twist.

�� Grow Your Own Goodness

Gardening is a great way to stay active and eat fresh. June is prime time to plant cucumbers, summer squash, and herbs-plus, it's a sneaky full-body workout.

What Are Ultra processed Foods? And Why Should We Care?

Ultraprocessed foods are foods that are made in factories and have lots of added sugars, fats, salts, and chemicals to make them taste better or last longer. These foods often don't look like the original ingredients they came from.

�� Examples of Ultraprocessed Foods:

Soda and sugary drinks
Chips and cookies
Instant noodles and frozen pizza
Packaged snacks with long ingredient lists

�� Why Can Ultraprocessed Foods Be Bad for Your Health?

When we eat too many of these foods, it can lead to:

Weight gain
Heart problems
Type 2 diabetes
High blood pressure

According to the Centers for Disease Control (CDC) and Harvard School of Public Health , eating more whole or minimally processed foods is better for your body and brain.

✅ Healthier Swaps:

Instead of this… Try this!

Soda Water with fruit slices ��

Packaged cookies Fresh fruit ��

Instant noodles Whole grain pasta with veggies ��

Chips Homemade popcorn ��

Chicken Stew

Sautéed Japanese (Hakurei) Turnips With Turnip Greens

Childhood Obesity - What Parents Need to Know

Childhood obesity means a child is above a healthy weight for their age and height. It can lead to serious health problems , like:

Trouble sleeping
Joint pain
Diabetes
Low self-esteem

According to the American Academy of Pediatrics and CDC , 1 in 5 children in the U.S. is living with obesity.

��️ What Can Parents Do?

Here are simple ways to help your child stay healthy :

�� Eat together : Make meals at home with veggies, whole grains, and lean protein.
��‍♀️ Get moving : Try family walks, bike rides, or dance time!
�� Limit screen time : Less TV and phone time = more time for play.
�� Drink more water : Skip sugary drinks like soda and sweet tea.
�� Sleep well : Kids need 9-12 hours of sleep every night.

❤️ Remember:

This is not about looking a certain way-it's about being healthy and feeling good . Every small step helps!

Please click HERE or scan the QR code for very brief survey.

Food as Medicine: April 2025

Tue, 24 Jun 2025 20:27:05 GMT

April 2025

National Stress Awareness Month – Focuses on mental and physical well-being.

Tips for keeping tensions in check

April is recognized as National Stress Awareness Month to bring attention to the negative impact of stress. Managing stress is an essential component of a healthy lifestyle. Knowing how to manage stress can improve mental and physical well-being as well as minimize exacerbation of health-related issues.

As we come to the end of the month the issue if stress does not just vanish. Here are some things to think about and pursue for a diminished stress level.

What does stress mean to you?

We all experience stress – yet we may experience it in very different ways. Because of this, there is no single definition for stress, but the most common explanation is a physical, mental, or emotional strain or tension.

Stress is a reaction to a situation where a person feels anxious or threatened. Learning healthy ways to cope and getting the proper care and support can help reduce stressful feelings and symptoms.

Common reactions to a stressful event can include:

Disbelief, shock and numbness
Feeling sad, frustrated and helpless
Difficulty concentrating and making decisions
Headaches, back pains and stomach problems
Smoking or the use of alcohol or drugs

Affecting more than just your mind

Long-term stress can prove to be more than just a mental issue. From headaches to stomach disorders to depression – even very serious issues like stroke and heart disease can come as a result of stress.

When you are placed in a stressful situation, specific stress hormones rush into your bloodstream leading to an increase in heart rate, blood pressure and glucose levels. This is helpful in emergency situations, but having this “rush” for extended periods of time can be dangerous and make you susceptible to the issues mentioned previously.

Learn to overcome issues you cannot change

Sometimes the stress in our lives is not something we have the power to change. Try to:

Recognize when you don’t have control, and let it go.

Avoid getting anxious about situations that you cannot change.

Take control of your reactions and focus your mind on something that makes you feel calm and in control.

Develop a vision for healthy living, wellness, and personal growth, and set realistic goals to help you realize your vision.

Healthy ways for coping with your stress

Here are some basic ideas to help you cope with stress:

Take care of yourself – eat healthy, exercise regularly, get plenty of sleep, give yourself a break if you feel stressed.

Share your problems and how you are feeling and coping with a family member, friend, doctor, pastor or counselor.

Avoid drugs and alcohol. These can create additional problems and increase the stress you are already feeling.

Recognize when you need more help – know when to talk to a psychologist, social worker or counselor if things continue.

Potentially the most valuable takeaway here is knowing how to talk to others about your stress. This goes both ways, as you need to know how to discuss your problems with others as well as talk to anyone that comes to you with their issues.

Thanks to the American Institute of Stress for much of the content provided as well as the National Institutes of Health (NIH).

Additional Information/Resources

Mental Health America (MHA) provides some tips on how to reduce your stress by utilizing a Stress Screener. Access the Centers for Disease Control and Prevention (CDC) website and familiarize yourself with strategies for stress management.

Healthy Eating in April

April is a fantastic time to refresh your plate with vibrant, seasonal produce and lighter meals that celebrate spring’s arrival. Here are some healthy eating ideas tailored for April:

�� Seasonal Stars to Stock Up On
Asparagus – Rich in fiber and folate, perfect for roasting or tossing into salads.
Radishes – Crisp and peppery, they add zing to tacos or grain bowls.
Avocados – Creamy and full of heart-healthy fats; April kicks off their peak season in the U.S.
Edamame – A protein-packed snack or salad topper, especially fitting since April is National Soy Foods Month.
Sweet Potatoes – Still in season and great for roasting or mashing into a healthy side.

��️ Recipe Inspiration
Cod and Asparagus Bake – Light, lemony, and ready in 30 minutes.
Spinach Turkey Meatballs – A lean protein option that’s freezer-friendly.
Mushroom Ragout with Herbed Ricotta – Comforting yet springy, with a creamy finish.
Turmeric Glow-Up Smoothie – A tropical, anti-inflammatory breakfast boost.

Pesto Pinwheels

April Food Facts

April is bursting with fun and quirky food facts thanks to a smorgasbord of food holidays celebrated throughout the month. Here are some tasty tidbits:

��️ Fun April Food Facts

April is National Garlic Month , so it’s the perfect time to load up on those savory, aromatic cloves.
National Grilled Cheese Sandwich Day falls on April 12—comfort food lovers, rejoice!
April 19 is National Garlic Day , doubling down on the garlic love.
April 20 is Lima Bean Respect Day —yes, even the humble lima bean gets its moment.
April 30 is National Raisin Day , a sweet way to end the month.

��️ A Few More Daily Celebrations

April 1: National Sourdough Bread Day
April 2: National Peanut Butter and Jelly Day
April 6: National Acai Bowl Day
April 13: National Peach Cobbler Day
April 26: National Pretzel Day
And if you’re feeling festive, April is also National Soy Foods Month , National Soft Pretzel Month , and National Fresh Celery Month 2.
Want to turn these into a themed dinner party or a fun food calendar for the month? I’ve got ideas for that too!

Food As Medicine: February 2025

Sat, 01 Feb 2025 20:05:34 GMT

February 2025

Heart Health Month: Eat for a Stronger Heart

February is American Heart Month , a great time to focus on heart-healthy foods. Incorporating more fiber, lean proteins, and healthy fats can reduce the risk of heart disease.

Heart-Healthy Eating Tips:

Load Up on Fiber : Choose whole grains (brown rice, quinoa, whole wheat bread) and fiber-rich fruits (berries, apples, pears).
Go for Healthy Fats : Swap saturated fats for unsaturated ones—use olive oil, avocados, nuts, and fatty fish (like salmon and sardines) .
Reduce Salt and Sugar : Flavor food with herbs, lemon juice, and garlic instead of salt. Cut back on processed foods with added sugars.
Stay Hydrated : Drink plenty of water and cut back on sugary drinks

Fiber: The Nutrient That Keeps You Full and Healthy

Fiber is a powerful nutrient that helps with digestion, supports heart health, and keeps you full longer— all without adding extra calories! It’s especially important for kids and families because it helps regulate blood sugar, prevents constipation, and reduces the risk of chronic diseases.

There are two types of fiber , and both are essential for good health:

1. Soluble Fiber: Helps with Heart Health & Blood Sugar Control

What it does: Slows down digestion, helps lower cholesterol, and stabilizes blood sugar levels.
Best sources:Oatmeal (instant oats are affordable and cook quickly)
Beans & lentils (canned beans are budget-friendly and easy to use)
Apples & oranges (eat the peel for extra fiber!)
Sweet potatoes (baked, mashed, or added to soups)
Carrots (great for snacking or adding to soups & stews)

2. Insoluble Fiber: Helps with Digestion & Prevents Constipation

What it does: Adds bulk to stool, making it easier to pass, and keeps your gut healthy.
Best sources:Whole wheat bread & tortillas (look for "100% whole grain" on the label)
Brown rice (cheaper in bulk and can be used in many meals)
Leafy greens (collard greens, spinach, kale)
Corn & popcorn (an affordable snack—just go easy on the butter!)
Nuts & seeds (peanuts and sunflower seeds are good budget options)

How Much Fiber Do You Need?

Kids (4-8 years old): 15-20 grams per day OR 1/2 cup of whole grains + 1/2 cup of beans + 1 fruit or veggie per meal
Older Kids & Teens (9-18 years old): 20-30 grams per day OR 1 cup of veggies + 1/2 cup beans + whole grains at each meal
Adults: 25-38 grams per day OR 1 cup of leafy greens + 1/2 cup beans + whole grains

A good rule of thumb: Aim to include fiber at every meal —this helps keep kids full longer and reduces the need for extra snacks between meals.

Easy, Budget-Friendly Ways to Add More Fiber to Your Meals

1️⃣ Swap White for Whole Grains

Choose whole wheat bread, brown rice, or whole wheat tortillas instead of white bread, white rice, or flour tortillas.

2️⃣ Use Beans as a Protein

Canned black beans, chickpeas, or lentils are cheaper than meat and add both fiber and protein to meals. Add them to soups, tacos, and rice dishes!

3️⃣ Add Vegetables to Every Meal

Even small amounts make a difference! Frozen veggies are just as healthy as fresh and often cheaper.

4️⃣ Snack on High-Fiber Foods

Instead of chips, try air-popped popcorn, apples with peanut butter, or whole wheat crackers with cheese.

5️⃣ Start Your Day with Fiber

Oatmeal with fruit, whole-grain toast with peanut butter, or yogurt with nuts and seeds can help meet your daily fiber needs.

Quick & Affordable High-Fiber Meal Ideas

�� Breakfast: Oatmeal with banana slices and peanut butter
�� Lunch: Whole wheat tortilla with beans, cheese, and salsa
�� Dinner: Brown rice with lentils and sautéed greens
�� Snack: Apple slices with sunflower seed butter

Why Fiber is Important for Kids

Keeps them full longer, so they’re less likely to be hungry between meals
Helps digestion and prevents constipation
Supports a healthy weight and reduces sugar cravings
Protects against diseases like diabetes and heart disease

�� Tip for Parents: If your child isn’t used to high-fiber foods, increase fiber slowly to avoid stomach discomfort. Also, make sure they drink enough water to help fiber do its job!

HEALTH FOOD TIPS

Flu Season Reminder: Boost Your Immune System

With winter still in full swing, flu and colds are common. Keep your immune system strong with these food choices:

Citrus Fruits (oranges, lemons, grapefruit) – High in vitamin C
Garlic & Ginger – Natural anti-inflammatory and immune-boosting properties
Green Leafy Vegetables – Packed with vitamins and antioxidants
Turmeric & Black Pepper – Helps reduce inflammation and supports overall immunity

Recipe: Immunity-Boosting Ginger Turmeric Tea

Ingredients:

1 cup hot water
1/2 tsp grated fresh ginger
1/4 tsp turmeric powder
1/2 tsp honey
1 slice lemon

Instructions:

Mix all ingredients in a cup and stir well.
Let steep for 5 minutes, then enjoy warm.

Food as Medicine: December 2024

Sun, 01 Dec 2024 20:37:11 GMT

December 2024

12 tips for holiday eating

You don’t need to deprive yourself, eat only boring foods, or take your treats with a side order of guilt. Instead, by practicing a bit of defensive eating and cooking , you can come through the holidays without making "go on a diet" one of your New Year’s resolutions.

Budget wisely. Don’t eat everything at feasts and parties. Be choosy and spend calories judiciously on the foods you love.
Take 10 before taking seconds. It takes a few minutes for your stomach’s "I’m getting full" signal to get to your brain. After finishing your first helping, take a 10-minute break. Make conversation. Drink some water. Then recheck your appetite. You might realize you are full or want only a small portion of seconds.
Distance helps the heart stay healthy. At a party, don’t stand next to the food table. That makes it harder to mindlessly reach for food as you talk. If you know you are prone to recreational eating, pop a mint or a stick of gum so you won’t keep reaching for the chips.
Don’t go out with an empty tank. Before setting out for a party, eat something so you don’t arrive famished. Excellent pre-party snacks combine complex carbohydrates with protein and unsaturated fat, like apple slices with peanut butter or a slice of turkey and cheese on whole-wheat pita bread.
Drink to your health. A glass of eggnog can set you back 500 calories; wine, beer, and mixed drinks range from 150 to 225 calories. If you drink alcohol, have a glass of water or juice-flavored seltzer in between drinks.
Avoid alcohol on an empty stomach. Alcohol increases your appetite and diminishes your ability to control what you eat.
Put on your dancing (or walking) shoes. Dancing is a great way to work off some holiday calories. If you are at a family gathering, suggest a walk before the feast or even between dinner and dessert.
Make room for veggies. At meals and parties, don’t ignore fruits and vegetables. They make great snacks and even better side or main dishes — unless they’re slathered with creamy sauces or butter.
Be buffet savvy. At a buffet, wander ’round the food table before putting anything on your plate. By checking out all of your options, you might be less inclined to pile on items one after another.
Don’t shop hungry. Eat before you go shopping so the scent of Cinnabons or caramel corn doesn’t tempt you to gobble treats you don’t need.
Cook from (and for) the heart. To show family and friends that you reallycare about them, be creative with recipes that use less butter, cream, lard, vegetable shortening, and other ingredients rich in saturated fats . Prepare turkey or fish instead of red meat.
Pay attention to what really matters. Although food is an integral part of the holidays, put the focus on family and friends, laughter and cheer. If balance and moderation are your usual guides, it’s okay to indulge or overeat once in a while.

Winter healthy eating tips include :

Eating root vegetables, such as carrots, beets, and parsnips, which are rich in fiber and antioxidants.
Eating vitamin D-rich foods, such as fortified dairy products and cold-water fish, to support bone health and immune function.
Eating oatmeal, soup, and whole grains, which are warm, filling, and provide complex carbohydrates and fiber.
Eating citrus fruits, berries, and leafy greens, which are high in vitamin C and other immune-boosting nutrients.
Eating mood-boosting snacks, such as nuts, seeds, avocado, and dark chocolate, which contain healthy fats and magnesium.
Eating immune-boosting choices, such as garlic, ginger, cinnamon, and basil, which have anti-inflammatory and antiviral properties.

Healthy foods to eat during winter

Not only are the following food options healthy, but did you know they can also boost your mood? Psychologist Susan Albers, PsyD , adds in her vitamin D-rich favorites, to Czerwony’s recommendations, below.

Root vegetables

Local produce can be hard to find when cold weather hits. But root vegetables like beets, carrots and turnips can withstand the cold, so local farmers can provide fresh produce — and you can reap the benefits. Roast carrots for a boost of beta-carotene , or boil turnips for vitamins C and A.

Vitamin D-rich foods

“ Vitamin D-rich foods are the number one food item to consider adding to your menu during the winter months. People who have more emotional eating during the fall are shown to have lower levels of vitamin D, which is associated with more anxiety and depression,” Dr. Albers explains.

She says a great source of vitamin D is shitake mushrooms. Other good options include salmon, egg yolks, fortified cereals, milk and red meat.

Oatmeal

Oatmeal is much more than just a convenient breakfast food; it also provides nutrients that are essential during the winter. Oatmeal can be changed up by adding warm spices like cinnamon, cardamom and nutmeg without adding calories, fat, sugar or salt. And oatmeal is high in zinc (important for proper immune function) and soluble fiber (associated with heart health). Although instant oatmeal is more convenient, it’s a bit more expensive. To eat healthy on a budget, go with old-fashioned oats.

Soup

Soup is winter’s perfect food — as long as you hold the cream, salt and beef. Look for soup recipes that call for chicken broth, vegetable broth or water as the base and include a lot of vegetables. Adding canned or dried beans or lentils to your soup adds fat-free protein, as well as much needed fiber. Protein and fiber both curb your appetite by slowing down digestion and controlling blood sugars, which can help with controlling hunger and bolstering mood. Pair your soup with a side of 100% whole-grain crackers for a dose of grains, too.

Mood-boosting snacks

Cravings and emotional eating are also common this time of year. Try avoiding grabbing those sugary and processed snacks, which can drag down your mood over time. Instead, Dr. Albers recommends sweet potatoes, beets and walnuts. Spicy roasted chickpeas are another alternative.

Immune-boosting choices

Dr. Albers says what you eat can not only impact your mood and sleep, but also your immune system.

“One of the best things you can do to help your immune system and boost your mood is add foods that are high in vitamin C. These are foods like citrus fruits, oranges, mangoes, lemons, kiwis , but they are also found in broccoli, bell peppers and strawberries,” she advises.

Spicy tuna roll

For a surprising alternative to typical comfort foods — often loaded with fat and sugar — try sushi. Choose rolls lined with tuna or salmon. Both are good sources of vitamin D. During the winter months, when you have limited exposure to the sun, food sources of the bone-healthy vitamin become even more essential. Vitamin D deficiency is associated with impaired growth, weakening of your bones and even risk of heart disease .

Broccoli and cauliflower

Aside from getting the flu shot and washing your hands regularly, these cruciferous vegetables may be your top defense against winter illness. Broccoli and cauliflower are both high in vitamin C, which is associated with enhanced immune function. If you can’t find fresh versions, don’t fret — frozen broccoli and cauliflower are just as nutritious.

Why eating healthy in winter matters

Czerwony and Dr. Albers both agree that mindful, healthy eating choices are helpful to a stress-free lifestyle. If you’re feeling overwhelmed about overhauling your whole diet, take it one step at a time, or substitute one snack at a time. And remember, seasons change!

Veggie Flatbread

Winter Sun Health

The importance of sunlight includes :

Vitamin D production : Sunlight stimulates the production of vitamin D, which is crucial for bone health and immune function.
Supporting bone health : Vitamin D helps with calcium absorption, promoting strong bones.
Lowering blood pressure : Sunlight exposure has been linked to lower blood pressure.
Preventing disease : Sunlight has various health benefits beyond just brightening our days.
Promoting good mental health : Exposure to sunlight increases serotonin levels, helping alleviate symptoms of depression and anxiety.

Food as Medicine: November Newsletter

Fri, 22 Nov 2024 15:42:50 GMT

November 2024

Thanksgiving: A Time to Celebrate with Family and Flavor

Healthy Thanksgiving: Delicious Recipes for a Memorable Holiday

Thanksgiving is a time to come together, share gratitude, and enjoy delicious meals. This year, why not try dishes that celebrate culture and health? Here are two standout recipes perfect for Hispanic and Middle Eastern families living in the U.S.:

Hispanic-Inspired Turkey:

A flavorful roasted turkey stuffed with cilantro-lime rice, black beans, and plantains. This dish is bold, aromatic, and perfect for gathering the family around the table.

Middle Eastern-Inspired Side:

Herb-roasted root vegetables with za’atar seasoning and a pomegranate glaze. This fusion side dish adds a tangy, sweet, and savory touch to your Thanksgiving feast.

Family Tip: Involve the whole family in the preparation. Kids can help mix ingredients or garnish dishes, making it a collaborative and meaningful experience.

How to Safely Thaw Frozen Chicken and Turkey

Properly thawing poultry is essential for maintaining food safety and preventing bacteria growth. Here are three safe methods to thaw frozen chicken and turkey:

1. Refrigerator Thawing (Best Method)

Time Needed:

Chicken: ~24 hours for every 1-2 pounds.
Turkey: ~24 hours for every 4-5 pounds.

Steps:

Place the frozen chicken or turkey on a plate or in a shallow container to catch any drips.
Put it in the refrigerator on the lowest shelf to prevent cross-contamination.
Allow it to thaw slowly in the refrigerator.

Advantages:

Safest method to prevent bacteria growth.
Poultry can stay in the refrigerator for up to 2 days after thawing.

2. Cold Water Thawing (Faster Method)

Time Needed:

Chicken: ~30 minutes per pound.
Turkey: ~30 minutes per pound.

Steps:

Place the chicken or turkey in a leak-proof plastic bag to prevent water contamination.
Submerge the bag in a large bowl or sink filled with cold water.
Change the water every 30 minutes to keep it cold.
Cook immediately after thawing.

Advantages:

Faster than refrigerator thawing.
Great for smaller poultry cuts when time is limited.

Important Note:

Never use warm or hot water, as it encourages bacteria growth

What to Avoid:

Do not thaw at room temperature: Leaving poultry on the counter can lead to bacteria growth in the danger zone (40°F-140°F).
Do not thaw in hot water: It promotes uneven thawing and increases the risk of foodborne illness.

Quick Tip for Planning Ahead:

For larger turkeys, begin thawing in the refrigerator several days before cooking:

8-12 lbs: 2-3 days.
12-16 lbs: 3-4 days.
16-20 lbs: 4-5 days.
20-24 lbs: 5-6 days.

Mashed Sweet Potatoes

Ingredients:

4 large sweet potatoes (about 2 lbs)
1/4 cup unsalted butter, melted
1/3 cup milk (or heavy cream for creamier texture)
2 tablespoons maple syrup (optional for sweetness)
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
Salt and pepper to taste

Instructions:

1. Prepare the Sweet Potatoes:

Peel and chop the sweet potatoes into chunks.
Place the chunks in a large pot and cover with water. Add a pinch of salt to the water.

2. Cook the Sweet Potatoes:

Bring the pot to a boil over medium-high heat.
Reduce heat to medium and simmer for 15-20 minutes, or until the sweet potatoes are fork-tender.

3. Drain and Mash:

Drain the sweet potatoes and return them to the pot or a large mixing bowl.
Use a potato masher or fork to mash the sweet potatoes until smooth.

4. Add Flavor:

Stir in melted butter, milk, maple syrup (if using), cinnamon, and nutmeg.
Season with salt and pepper to taste.
Mix until creamy and well combined.

5. Serve:

Transfer to a serving dish and optionally garnish with a sprinkle of cinnamon or chopped pecans.

Tips:

Make it savory: Omit the maple syrup and spices, and instead add garlic, rosemary, or thyme for a savory twist.
Dairy-Free Option: Substitute butter with olive oil or coconut oil, and use almond milk or coconut milk in place of regular milk.
Storage: Store leftovers in an airtight container in the refrigerator for up to 4 days.

Nutritional Information (Per Serving, 6 servings):

Calories: ~170
Fat: 7g
Carbohydrates: 25g
Protein: 2g
Fiber: 3g

Mashed sweet potatoes are a perfect Thanksgiving side dish—creamy, flavorful, and loaded with vitamins and nutrients!

Share Your Family’s Thanksgiving Traditions with Us

We’d love to hear from you! Share photos of your holiday meals or your family’s unique Thanksgiving traditions. Submit your favorite recipe to be featured in next month’s edition!

Bonus: Participants will receive a chance to win a raffle to win $50 gift card as a thank-you for their submissions.

Send your favorite recipe to info@lindabenfoundation.org.

Food as Medicine: October Newsletter

Mon, 14 Oct 2024 14:57:08 GMT

October 2024

Your Guide to Fall's Harvest Delights

Food as Medicine: September Newsletter

Wed, 11 Sep 2024 15:21:54 GMT

September 2024

HEALTHY FO OD

Hey there, it's a common misunderstanding that healthy food is bland - but that's not the case at all! There's a whole universe of yummy and nutritious choices out there like colorful salads, refreshing smoothie bowls, hearty veggie rolls, and so much more. Believe it or not, healthy eating can be an exciting flavor adventure for your taste buds. Have fun experimenting with a range of herbs, spices, and seasonings - they can really jazz up your meals without skimping on the good stuff. Cheers to delicious and healthy eating!

FAM Produce Rx Box- 04/2024 (Spanish)

Fri, 26 Apr 2024 04:15:00 GMT

¡Hola, amantes de lo saludable!

Estamos encantados de revelar el contenido de la Caja de Productos de mañana, lleno de las selecciones más frescas y sabrosas directamente de nuestras granjas locales hasta tu mesa. Esta semana, hemos seleccionado una mezcla de favoritos clásicos y especialidades de temporada para inspirar tus comidas y nutrir a tu familia. Esto es lo que puedes esperar:

Estamos orgullosos de ofrecer estos productos excepcionales, cultivados con cuidado y manejados con amor, asegurando que recibas la mejor calidad. Ya sea que estés planeando una cena familiar, preparando snacks saludables o haciendo una comida gourmet, nuestra Caja de Productos tiene algo para todos.

Mantente fresco y come bien!

FAM Produce Rx Box- 04/2024

Fri, 26 Apr 2024 03:43:00 GMT

Hello, healthy eaters!

We’re thrilled to unveil the contents of our April Produce Box, packed with the freshest, tastiest selections straight from our partner Moon Valley Farm! This week, we’ve curated a selection of both classic favorites and seasonal specialties to inspire your meals and nourish your family. Here’s what you can expect:

We’re proud to offer these exceptional products, grown with care and handled with love, ensuring you receive the best quality. Whether you’re planning a family dinner, prepping for healthy snacks, or making a gourmet meal, our Produce Box has something for everyone.

Stay fresh and eat well!

Food as Medicine (FAM Rx) Program Launches

Wed, 10 Apr 2024 19:36:00 GMT

We have launched our Food as Medicine Program. This is to elevate our effort of not just providing people with nutritious food but to allow provide nutrition education and intervention by giving people free access to our Nutrition Therapy Practitioner!

Click here to learn more and schedule a consultation.

FAM Produce Rx Box- 03/2024

Mon, 18 Mar 2024 05:11:00 GMT

Welcome to the taste of March, our produce box from our partner MVF contains curated collection of nature’s finest, featuring the earthy sweetness of Sweet potatoes, the robust layers of yellow onions, the crunch vibrance of Carrots, the leafy goodness of Cabbage, the tender versatility of Chard, the crisp juiciness of Fuji Apples, and the rich umami flavors of Cremini Mushrooms – each ingredients chosen to enrich yours meals with nutrition, taste, and a splash of seasonal color.

Bienvenidos al sabor de marzo, nuestra caja de productos de nuestro socio MVF contiene una colección curada de lo mejor de la naturaleza, destacando la dulzura terrenal de las Batatas, las robustas capas de las Cebollas amarillas, la vibrante crocancia de las Zanahorias, la bondad frondosa del Repollo, la versatilidad tierna de la Acelga, la jugosidad crujiente de las Manzanas Fuji, y los ricos sabores umami de los Hongos Cremini – cada ingrediente elegido para enriquecer sus comidas con nutrición, sabor y un toque de color estacional.

Bienvenue au goût de mars, notre boîte de produits de notre partenaire MVF contient une collection soigneusement choisie des meilleures offres de la nature, mettant en vedette la douceur terreuse des Patates douces, les couches robustes des oignons jaunes, la vibrance croquante des Carottes, la bonté feuillue du Chou, la polyvalence tendre de la Blette, la jutosité croustillante des Pommes Fuji, et les riches saveurs umami des Champignons Cremini – chaque ingrédient choisi pour enrichir vos repas avec de la nutrition, du goût et une touche de couleur saisonnière.

La Fundación LindaBen se une a la iniciativa de la NSF de 5 millones de dólares para luchar contra la inseguridad alimentaria mientras reducen el desperdicio de alimentos

Mon, 19 Feb 2024 12:06:00 GMT

PARA DISTRIBUCIÓN INMEDIATA

Prince George’s County, Maryland — Como participante del ambicioso movimiento para eliminar la inseguridad alimentaria y reducir el desperdicio de alimentos, la Fundación LindaBen anuncia con orgullo su papel activo en el desarrollo de la innovadora solución NourishNet, liderada por la Universidad de Maryland. NourishNet cuenta con el atributo Quantum Nose, un sensor portátil y fácil de usar para la calidad de los alimentos que puede detectar el deterioro de los alimentos en una etapa temprana, y FoodLoops, una aplicación en tiempo real para optimizar la distribución de excedentes de alimentos a personas con inseguridad alimentaria.

Maryland se está enfrentando desafíos urgentes, con 1 de cada 10 de sus residentes sufriendo de inseguridad alimentaria, una situación que se agrava en las comunidades vulnerables. El NourishNet Toolbox, un esfuerzo multidisciplinario y una asociación respaldada por una subvención de 5 millones de dólares de la National Science Foundation, buscará resolver desafíos complejos en cuanto a la seguridad alimentaria y nutricional. El proyecto unirá una red de productores, donantes, distribuidores y personas que padecen de hambre para abastecer las despensas de alimentos con productos frescos y reducir el desperdicio de alimentos.

“La Fundación LindaBen está entusiasmada por contribuir activamente en el proceso de desarrollo y prueba de la experiencia del usuario al elevar las voces de los proveedores de asistencia alimentaria sin fines de lucro, los beneficiarios, el equipo de recolección de alimentos y las agencias donantes asociadas en Maryland, gracias a esta financiación de la NSF”, expresó Anna Beavan, Fundadora y Directora Ejecutiva de la Fundación LindaBen

En Maryland, donde se desperdician anualmente casi 927.000 toneladas de alimentos, los beneficios ambientales y sociales de este proyecto son inmensos. Al reducir el desperdicio de alimentos, NourishNet tiene como objetivo reducir significativamente las de CO2 del estado y conservar millones de galones de agua, contribuyendo a un planeta y una población más saludables.

Guiado por la profesora Stephanie Lansing de la Facultad de Agricultura y Recursos Naturales de la Universidad de Maryland, el equipo de NourishNet ha obtenido con éxito financiamiento a través NSF Convergence Accelerator Track J, focusing on Food & Nutrition Security.

“Estamos muy emocionados de recibir la financiación de la Fase 2 del Convergence Accelerator, que nos da los recursos para crear un nuevo tejido conectivo entre consumidores, productores, donantes/distribuidores e instituciones”, dijo Lansing. “Este proyecto tiene varios objetivos ambiciosos, pero nuestro principal enfoque es implementar NourishNet a escala nacional para aumentar la accesibilidad alimentaria para todas las poblaciones y reducir el deterioro para construir un sistema alimentario más sostenible y responsable.”

Durante la Fase 2, NourishNet tiene como objetivo lograr metas vitales, como iniciar la venta directa y la distribución de la caja de herramientas (NourishNet Toolbox), finalizar sus estrategias de marketing financiero y desarrollo empresarial, y ampliar los esfuerzos educativos para los consumidores en los bancos de alimentos y las universidades de todo el país. Se establecerán nuevas colaboraciones con socios como ChowMatch, la Fundación LindaBen, SCS Engineers y Well Said Media, mejorando el trabajo preliminar realizado en la Fase 1 con el Consejo de Equidad Alimentaria del Condado de Prince George’s.

De acuerdo con los objetivos y metas del plan J, la NSF se dedica a revolucionar los sistemas alimentarios en todo el país, garantizando que todos puedan obtener alimentos saludables, seguros y a precios razonables, y abogando por métodos de agricultura que son buenos para el medio ambiente.

“Nuestra colaboración no se trata solo de innovación; se trata de crear impactos reales y medibles: reducir el desperdicio anual de alimentos y garantizar que cada habitante de Maryland tenga acceso a alimentos nutritivos”, afirmó Anna.

###

Acerca de la Fundación LindaBen:

Localizado en Maryland, la Fundación LindaBen es una organización comunitaria sin fines de lucro (ONG), 501 (c)(3) y una asociación que colabora con escuelas públicas comprometida a eliminar la inseguridad alimentaria y mejorar la sostenibilidad ambiental a través de proyectos y soluciones innovadoras. Ofrecemos acceso sostenible y saludable a los alimentos, educación nutricional, acceso a huertos comunitarios y servicios integrales que abordan los determinantes sociales de la salud (SDOH). Al abogar por el acceso a alimentos saludables, seguros y a precios favorables, la Fundación se esfuerza por tener un impacto significativo en la vida de los habitantes de Maryland y más allá. Para obtener más información sobre los programas y servicios de LindaBen, visite www.lindabenfoundation.org y síganos en Twitter , Instagram e Facebook .

Acerca del Convergence Accelerator de la Fundación Nacional de Ciencias:

Lanzado en 2019, el Convergence Accelerator de la NSF — un programa de TIP — acelera soluciones hacia el impacto social y económico a través de equipos multidisciplinarios que utilizan los fundamentos de la investigación convergente y los procesos de innovación. Para obtener más información, visite new.nsf.gov/funding/initiatives/convergence-accelerator .

Acerca del Instituto Nacional de Alimentación y Agricultura:

El Instituto Nacional de Alimentación y Agricultura (NIFA) invierte y promueve la investigación, la educación y la extensión agrícolas en todo el país para hacer descubrimientos transformadores que resuelvan los desafíos sociales. Para saber más sobre el impacto de NIFA en la ciencia agrícola, visite  www.nifa.usda.gov/impacts .

LindaBen Foundation Partners with University of Maryland in $5M Initiative to Fight Against Food Insecurity while Reducing Food Waste

Mon, 19 Feb 2024 11:56:00 GMT

FOR IMMEDIATE RELEASE

Prince George’s County, Maryland — As part of a national movement to combat food insecurity and reduce food waste, LindaBen Foundation proudly announces its active role in the development of the NourishNet solution, spearheaded by University of Maryland. NourishNet features Quantum Nose, a portable and user-friendly food quality sensor that can detect early-stage food spoilage, and FoodLoops, a real-time app to optimize surplus food distribution to food insecure people.

Maryland faces pressing challenges, with 1 in 10 of its residents experiencing food insecurity, a situation exacerbated in vulnerable communities. The NourishNet Toolbox, a multidisciplinary effort and partnership, bolstered by a $5 million grant from the National Science Foundation will look to solve complex challenges around food and nutrition security. The project will unite a network of producers, donors, distributors, and those who are hungry to fill food pantries with fresh produce and reduce food waste.

“The LindaBen Foundation is excited to act as active contributor during user experience development and testing process by elevating the voices of nonprofit food assistance providers and beneficiaries, food gleaning team and partner donor agencies in Maryland through this funding from NSF,” stated Anna Beavan, Founder and Executive Director of LindaBen Foundation.

In Maryland, where nearly 927,000 tons of food are wasted annually, the potential environmental and social benefits of this project are immense. By reducing food waste, NourishNet aims to significantly cut down on the state’s CO2 emissions and conserve millions of gallons of water, contributing to a healthier planet and population.

Guided by Professor Stephanie Lansing of UMD’s College of Agriculture and Natural Resources, the NourishNet Team secured the funding via the NSF Convergence Accelerator Track J, focusing on Food & Nutrition Security.

“We are so thrilled to receive Phase 2 funding from the Convergence Accelerator which gives us the resources to create new connective tissue between consumers, producers, donors/distributors, and institutions,” said Lansing. “This project has several ambitious goals, but our main focus is to deploy NourishNet on a national scale to increase food accessibility for all populations and reduce spoilage to build a more sustainable and responsible food system.”

During Phase 2, NourishNet aims to achieve vital goals such as initiating the toolbox’s direct sales and distribution, finalizing its financial marketing and business development strategies, and broadening educational efforts for consumers at food pantries and universities nationwide. New collaborations will be established with partners like ChowMatch, the LindaBen Foundation, SCS Engineers, and Well Said Media, enhancing the groundwork laid in Phase 1 with Prince George’s County Food Equity Council.

In line with the goals of Track J, the NSF is dedicated to revolutionizing food systems across the country, guaranteeing everyone can get healthy, safe, and reasonably priced food, and advocating for environmentally friendly farming methods.

“Our collaboration is not just about innovation; it’s about creating real, measurable impacts—reducing annual food waste and ensuring every Marylander has access to nutritious food,” Anna said.

###

About the LindaBen Foundation:

Based in Maryland, the LindaBen Foundation is a public charity, 501 (c)(3) community-based organization and a public-school partner committed to eliminating food insecurity and enhancing environmental sustainability through innovative projects and solutions. We provide sustainable healthy access to food, nutrition education, access to community garden, and wrap around services that address social determinants of health (SDOH). By advocating for access to healthy, safe, and affordable food, the Foundation strives to make a significant impact on the lives of Marylanders and beyond. For more information on LindaBen programs and services, visit www.lindabenfoundation.org and follow us on Twitter , Instagram and Facebook .

About the National Science Foundation Convergence Accelerator:

Launched in 2019, the NSF Convergence Accelerator — a TIP program — accelerates solutions toward societal and economic impact through multidisciplinary teams using convergence research fundamentals and innovation processes. For more information, visit new.nsf.gov/funding/initiatives/convergence-accelerator .

About the National Institute of Food and Agriculture:

The National Institute of Food and Agriculture (NIFA) invests in and advances agricultural research, education, and extension across the nation to make transformative discoveries that solve societal challenges. To learn more about NIFA’s impact on agricultural science, visit  www.nifa.usda.gov/impacts .

LindaBen Foundation Receives Donation from Food Lion Feeds Charitable Foundation

Wed, 29 Nov 2023 00:29:00 GMT

News Release

11/28/2023

FOR IMMEDIATE RELEASE

LindaBen Foundation Receives Donation from Food Lion Feeds Charitable Foundation

Feeding the Hungry grant addresses food insecurity; supports nutrition education

Columbia, Maryland – LindaBen Foundation has received $2,700 from the Food Lion Feeds Charitable Foundation to help nourish neighbors experiencing hunger. The Feeding the Hungry grant supports Nourishing Futures’ efforts to increase capacity to serve more neighbors. In addition, the grant supports community feeding partners by helping neighbors increase their access to nutritious food and providing nutrition education to eliminate health risks for those experiencing food insecurity.

The mission at LindaBen Foundation is deeply rooted in the belief that good health and healthy food is a cornerstone of thriving communities.

“This generous support from Food Lion Feeds propels us forward in our enduring commitment to eradicating nutritional deficiencies, bridging health disparities, and fostering a culture of wellness,” said Anna Beavan and Founder and Executive Director. “With Food Lion Feeds Charitable Foundation’s partnership, we’re not only distributing food; we’re sowing seeds of health and hope, cultivating a future where optimal health and nutrition are accessible realities for all. This is a leap towards our vision of a nurtured, empowered community where healthy living is a shared journey.”

The grant received from the foundation will be instrumental in expanding the ‘Food as Medicine’ program, a cornerstone initiative. This pivotal support also enables LindaBen Foundation to provide a greater number of individuals and families with access to fresh, nutrient-dense fruits and vegetables, crucial for maintaining optimal health. Additionally, the grant will bolster efforts in providing access to Nutritional Therapy sessions, designed to educate and empower community members about the importance of a balanced, healthy diet.

The Food Lion Feeds Charitable Foundation is committed to supporting families facing food insecurity across its 10-state footprint. Established in 2001, the foundation provides financial support for programs and organizations dedicated to feeding local neighbors in the communities it serves. Since its inception, the foundation has awarded more than $18.1 million in grants.

About The Food Lion Feeds Charitable Foundation

The Food Lion Feeds Charitable Foundation is the philanthropic arm of Food Lion, based in Salisbury, N.C. Established in 2001, the Food Lion Feeds Charitable Foundation provides financial support for programs and organizations dedicated to eliminating hunger. The charitable foundation has provided more than $18.1 million in grant funding, helping to nourish communities with fresh food for backpack programs, Kids Café’s, and other hunger-relief programs as well as funding for long-term programs to help shorten the lines at food banks. The charitable foundation partners with Feeding America, the nation’s largest hunger-relief agency, in addition to local food agencies serving the 10 Southeastern and Mid-Atlantic states in which Food Lion operates. For more information, visit www.foodlion.com/pages/food-lion-feeds .

About Food Lion
Food Lion is an omnichannel retailer committed to nourishing its neighbors during the moments that matter most. More than 82,000 associates across 1,100+ stores deliver an easy, fresh and affordable shopping experience throughout 10 Southeastern and Mid-Atlantic states. Through its ‘Count on me’ culture, Food Lion fosters a sense of belonging for all associates, promoting a diverse and inclusive environment that has supported LGBTQ+ equality for nearly two decades. Food Lion is the only company in the country to be named an ENERGY STAR Partner of the Year for 22 consecutive years. It also pioneered a food rescue program to support food-insecure neighbors. Through Food Lion Feeds, the retailer has donated more than 1 billion meals to individuals and families since 2014 and has committed to donate 1.5 billion meals by 2025. Founded and based in Salisbury, N.C., since 1957, Food Lion is a company of Ahold Delhaize USA, the U.S. division of Zaandam-based Ahold Delhaize. For more information, visit foodlion.com .

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FRESH AND HEALTHY

Mon, 11 Sep 2023 01:25:00 GMT

LINDABEN MOBILE MARKET @ HOWARD COUNTY (GRAND OPENING SEPT 16)

Produce Bundles + MORE!

High-Quality, Low-Cost produce offered every 2nd and 4th Saturdays!

Pre-order yours today!

$15- Small Produce Box or $25 – Large Produce Box

 PRE ORDER FORM

PLUS

Nutrition Education Materials (i.e. Recipes, Storage, Preparation, Nutrition Info) and FREE Shelf stable Food Items, Toiletries, Diapers and Pet Supplies ( while supplies last )

OUR MOBILE MARKET IS SUPPORTED BY: HOWARD COUNTY INNOVATION GRANT , MYVEGGIEVAN.ORG, MIKEANDMELCRUISEIN.COM, CAFB, and more

Greater Riverdale Cares

Fri, 07 Jul 2023 16:49:00 GMT

LindaBen now works with Greater Riverdale Cares, a collective response from local business owners, elected officials, non-profits, and affected/concerned residents, as a means to provide mutual support in Greater Riverdale to address the surge of food insecurity in their communities and economic impact on local restaurants caused by the COVID-19 pandemic.

Distribution Schedule

Mobile Food Market

Wed, 31 May 2023 04:48:00 GMT

Hunger for Health Initiatives

Wed, 31 May 2023 04:32:00 GMT

Blessings in a Backpack

Thu, 19 Jan 2023 21:26:00 GMT

The LindaBen Foundation has added Prince George’s County in addition to Howard County in its partnership with Blessings in a Backpack!

The Blessings in a Backpack program provides essential food every Friday to children who may otherwise go hungry over the weekend. Schools provide food to kids regularly throughout the week, but what happens when they go home on the weekend? That’s where Blessings comes in.

In Prince George’s County , we plan to feed kids at Beacon Heights and Cooper Lane Elementary Schools. In Howard County, we plan to feed kids at Laurel Woods Elementary, Harper’s Choice Middle School, and Longfellow Elementary. There are a significant number of food-insecure students at these schools, those are kids who might not know where their next meal will come from.

In fact, 86% of the students in those Prince George’s County schools require free or reduced lunches , and 839 of the 1,631 students across the three schools in Howard County are food-insecure . That’s 51.4%! Thankfully, through Blessings in a Backpack LindaBen HoCo, you can provide kids the nutrition they need to grow, learn, thrive, and to be a kid.

The organization provides more than 3 million hunger-free weekends to students in more than 1,000 schools, throughout 45 states and the District of Columbia. Blessings in a Backpack is a national organization, but each local program is responsible for raising its own funds, budgeting accordingly, and delivering food to identified children each week.

The Blessings in a Backpack program powered by the LindaBen Foundation in Howard County feeds 75 kids every Friday of the school year. Over the course of one year, we provide more than 2,600 hunger-free weekends to food-insecure kids at Laurel Woods Elementary (LWES) , Harper’s Choice Middle School (HCMS) , and Longfellow Elementary (LES).

Thank you in advance for supporting our kids. If you have any questions about how we feed kids in our community, please reach out to Annabelle Beavan at abeavan@lindabenfoundation.org . Just $130 feeds a child every weekend for an entire school year! Every donation has a major impact and is always appreciated. Please note all donations are tax-exempt.

Our Mission

Blessings in a Backpack mobilizes communities, individuals, and resources to provide food on the weekends for school-aged children across America who might otherwise go hungry.

Our Vision

Every school-aged child in America has the nourishment needed to learn and grow. As a leader in the movement to end childhood hunger, Blessings in a Backpack strives to ensure children do not go hungry on the weekends by empowering individuals and communities to take action.

Our Impact

Blessings in a Backpack has partnered with Quaker Oats and Ipsos, a leading global market research company, on a national evaluation project that measures program impact on a deeper level than bags and pounds of food distributed. This project involved various Blessings’ stakeholders, such as children and teachers, in the evaluation process. Surveys found that, in addition to no longer feeling weekend hunger pangs, children fed by Blessings experience the following impact on their lives:

Our Story – How One Little Apple Started Something Big

In 2005, Missy Hammerstrom was volunteering and eating lunch with the kids at an elementary school in Louisville, Kentucky, when a little girl asked if she could have Missy’s apple. Missy asked why. The girl said she wanted to take the apple home so she would have something to eat over the weekend.

Missy, inspired to prevent childhood hunger on the weekends, teamed up with community leaders to start the first Blessings in a Backpack program at Roosevelt Perry Elementary School in Louisville. The program quickly grew throughout the city and commonwealth of Kentucky.

In December 2008, Blessings in a Backpack opened its first program outside of Kentucky and became a national 501(c)(3) charitable organization. Since then, Blessings in a Backpack has provided 23.5 million hunger-free weekends (bags of food) for more than 838,600 kids nationwide! Factor in dedicated volunteers, partners, and staff, and over 1 million lives have been impacted by our mission… and counting!

Click Here if here and contact us to get involved with Blessings in a Backpack – LindaBen HoCo.

Giving Tuesday: Save The Date

Wed, 16 Nov 2022 11:51:00 GMT

Save the date for #GivingTuesday on November 29. This year, we are sharing donors’ impact on kids’ lives by extending the season of thanks through Giving Tuesday! Together we give hunger-free weekends. For the time leading up to Giving Tuesday, we will highlight stories and thank you notes that real Blessings kids have shared with us. There is no better way to tell a donor they have made a difference than to hear it directly from the mouth of a Blessings child.

Bloomin’ 4 Good Program

Tue, 15 Nov 2022 22:18:00 GMT

FOR IMMEDIATE RELEASE: LindaBen Foundation, Anna Beavan (240-461-9442), abeavan@lindabenfoundation.org

LINDABEN Celebrates Selection as a Giant Food Bloomin’ 4 Good Program Beneficiary

Clarksville, Maryland – LINDABEN has been selected as a beneficiary of the Giant Food Bloomin’ 4 Good Program for the month of December.

The Giant Food Bloomin’ 4 Good Program, which launched in July 2021, is an easy way for shoppers to give back. Every Bloomin’ 4 Good Bouquet with the purple hanging tag sold supports a nonprofit organization local to the Giant Food in which it was purchased.

LindaBen Foundation was selected as the December beneficiary by local store leadership at the Giant Food located at Daybreak Circle, Clarksville, Maryland. LindaBen Foundation will receive a $1 donation for every Bloomin’ 4 Good Bouquet purchased at this Giant Food location in December.

“Flowers can make someone’s day, brighten a room or spread a smile,” said Anna Beavan, Executive Director of LindaBen Foundation. “Now they can give back to our local communities, too. Purchase a Bloomin’ 4 Good Bouquet at River Hill Village Center Giant Food in December to help our organization support ours better.”

LindaBen Foundation is a nonprofit based in Columbia, Maryland. Founded in 2020, LindaBen Foundation has been helping local communities through our Blessings in Backpack, Food Recovery, Community Pantry, Health Disparities-Food Security-Nutrition Advocacy campaigns. Learn more about LindaBen Foundation by visiting www.LindaBenfoundation.org .

For more information about the Giant Food Bloomin’ 4 Good Program, please visit giantfood.2givelocal.com .

WHAT’S HAPPENING IN COLUMBIA, MD…

Tue, 20 Sep 2022 02:12:00 GMT

COUNTY RECEIVES GRANT FOR EQUALITY IN HEALTH

The Howard County Health Department has been given a grant worth $463,369 to combat health disparities in the region.

The money was granted from the US Department of Health and Human Services at the CDC, and from the Maryland Health Department. Cities such as Columbia will benefit from this grant, which will be used to deal with health disparities caused by long-term illnesses.

Howard County’s health indicators are generally strong, although certain inequalities do exist. The funding will go towards helping the residents become healthier or stay healthy. Calvin Ball, Howard County’s Executive, stated:

The Local Health Department Health Disparities Funding Opportunity gives the county’s health department the chance to fund two different grant categories. The first category is for the identification and recruitment of up to 40 leaders in the community who will be tasked with creating a network of community health workers (CHWs). The second grant category is for funding local organizations that will provide support to the CHWs. Organizations interested in applying for these grants should do so through the county’s website.

CHWs help patients deal with issues such as mental health, diabetes, and heart disease, and may list these areas of expertise on their résumés and business cards.

Published by Minuteman Press, August 5, 2022 (Link)

Capital Area Food Bank & TEFAP

Sun, 13 Feb 2022 15:43:00 GMT

Lindaben has partnered with the Capital Area Food Bank to help The Emergency Assistance Food Program (TEFAF) , a federal program that helps supplement the diets of low-income Americans with emergency food assistance at no cost . USDA provides 100% American-grown USDA Foods and administrative funds to states to operate TEFAP.

Community Pantry Food Distribution and Location Schedule **

** Home Delivery is provided based on emergency need, please contact us for special accommodations:
info@lindabenfoundation.org

Resources

A description of the TEFAP process, program, and non-discrimination statement are below. For additional information on participation, eligibility requirements, and TEFAP distributions, please visit the U.S. Department of Agriculture’s site .

The TEFAP Process

TEFAP operates through the combined efforts of federal, state, local government and non-governmental agencies to reach the individuals in a community who are the most in need. First, each year, all states are assigned a specified dollar amount of TEFAP food to “purchase” according to the number of their unemployed and low-income populations. Then, State Agencies partner with organizations such as the Capital Area Food Bank and its partners to distribute this food to address the needs of citizens. TEFAP, in addition to the other programs offered by the Capital Area Food Bank, helps alleviate food insecurity by being an additional assurance that individuals will not be hungry regardless of their current financial circumstances.

About the Program

The Emergency Food Assistance Program (TEFAP) was designed by the United States Department of Agriculture (USDA) to help supplement the diets of low-income Americans by providing them with emergency food and nutrition assistance at no cost. TEFAP through our sponsoring agency partner (CAFB) provides LindaBen Foundation Community Pantry with high quality, retail-size frozen and dry food products for distribution directly to our vulnerable local communities.

The TEFAP program allows us to increase the amount of food we source. TEFAP items include a wide variety of shelf-stable products, as well as fresh foods such as milk, eggs, and proteins. The program is a vital part of hunger relief in our region and across the nation.

USDA Non-Discrimination Statement

In accordance with Federal civil rights law and U.S. Department of Agriculture (USDA) civil rights regulations and policies, the USDA, its Agencies, offices, and employees, and institutions participating in or administering USDA programs are prohibited from discriminating based on race, color, national origin, sex, disability, age, or reprisal or retaliation for prior civil rights activity in any program or activity conducted or funded by USDA.

Persons with disabilities who require alternative means of communication for program information (e.g. Braille, large print, audiotape, American Sign Language, etc.), should contact the Agency (State or local) where they applied for benefits. Individuals who are deaf, hard of hearing or have speech disabilities may contact USDA through the Federal Relay Service at (800) 877-8339. Additionally, program information may be made available in languages other than English.

To file a program complaint of discrimination, complete the USDA Program Discrimination Complaint Form , (AD-3027) found online at How to File a Program Discrimination Complaint , and at any USDA office, or write a letter addressed to USDA and provide in the letter all of the information requested in the form. To request a copy of the complaint form, call (866) 632-9992. Submit your completed form or letter to USDA by:

U.S. Department of Agriculture
Office of the Assistant Secretary for Civil Rights
1400 Independence Avenue, SW
Washington, D.C. 20250-9410

Fax: (202) 690-7442
Email: program.intake@usda.gov

This institution is an equal opportunity provider.

HCPSS Partnership

Fri, 23 Jul 2021 12:19:00 GMT

Ellicott City, Maryland — The Howard County Public School System has partnered with the LindaBen Foundation to support students and their families by providing food and housing assistance.

Under the terms of the agreement, the LindaBen Foundation will collaborate with Hammond Middle School and the HCPSS Office of Pupil Personnel Services to support school families facing food scarcity, economic challenges and housing instability by providing non-perishable food items, housing assistance, Thanksgiving meals and holiday gift cards.

The formal partnership agreement was signed by HCPSS Superintendent Michael J. Martirano, Executive Director Program Innovation and Student Well-Being Caroline Walker, Hammond Middle School Principal Aaron Dale and LindaBen Foundation Founder/President Annabelle S. Beavan.

The LindaBen Foundation was founded in 2020 to be a channel of safe haven for the homeless and underserved by uplifting conditions and providing wraparound services. The Foundation empowers those facing challenges to improve their quality of life by building a community where they feel safe, useful and accepted.

The Howard County Public School System’s Partnerships Office has united schools with more than 1,000 businesses and community organizations to enhance the educational experience of Howard County students. Partnerships benefit schools, businesses and the entire community by leveraging the resources of all participants. Partners may commit human or financial resources or other support.

For the latest HCPSS news and information, visit www.hcpss.org .

No Child Goes Hungry (NCGH) Partnership

Thu, 22 Jul 2021 15:16:00 GMT

Lindaben Foundation is very grateful for support we receive from NCGH for the month of March 2021. It was an amazing and pleasant experience dealing with Rev Rasmussen and team. We were impressed by process they introduce to us using Amazon Wishlist. We hope that there will be more blessings and funding that come in NCGH so more families and small grassroots like ours can receive more help.

Lastly, I’d like to share the article that they published featuring our organization. Once again, Thank you so much!!!

NCGH DONATES NON-PERISHABLES TO THE LINDABEN FOUNDATION

Grab & Go Food Distribution

Thu, 22 Jul 2021 15:14:00 GMT

We are so excited to hold our March 22nd Food Distribution at our partner school -Carrollton Elementary School. Thank you to No Child Goes Hungry, Wegmans (Columbia MD), Costco (Costco, Beltsville MD) and UnitedHealthcare for their generous contributions. We are still accepting in-kind or cash donations.

https://cash.app/$LindaBenFoundation

https://lindabenfoundation.org/Donate

Grab and Go Food Distribution

Maryland Energy Administration (MEA) Empower Clean Energy Grant

Thu, 22 Jul 2021 15:11:00 GMT

The MEA EmPower Clean Energy (Weatherization) Grant is offered to qualifying homeowners who live in a single family, duplex or townhome. The grant is funded by the Maryland Energy Administration (MEA), in partnership with the non-profit Building Change Inc (formerly BCFF). MEA has awarded the non-profit BCFF $500,000 of Energy and Weatherization Grants for the Central Region of Maryland for the fiscal year 2020 (June 2020 to May 2021). Below is the chart for 2021.

If income qualified (see chart below) this grant will utilize funds to make improvements to your home to help reduce monthly utility bills, improve home comfort and home indoor air-quality, as well as eliminate some health and safety issues. An Energy Assessment is performed on the home to determine what upgrades can be done by the grant to lower the energy bills. Upgrades may include attic insulation, air-sealing, duct-sealing, replacement or repair to cooling and heating equipment or water heaters, or replacement of older, non-energy star appliances.

Once the affidavit is downloaded, filled in and signed, please submit it to BCFF by fax, email or mail with the first 2 pages of your Federal taxes (1040). Fax: 240‐786‐4186, email JF258@aol.com , or mail to 6852 Distribution Dr. Beltsville, MD 20705.

This grant is supported by the City of Rockville, Takoma Park and the Howard CAC. Click here is the latest revised application form.

For more information, contact: Lt. (Ret) James (Jim) Flynn at 240-417-9098 or jf258@aol.com Alison Miller at 301-908-4079 or stg_am@msn.com

LindaBen Foundation

TLF Healthy Foods May 2026 Newsletter

�� May Nutrition Tips

�� Key May Foods & Why They MatterEggs

Fresh Beans (green beans, snap beans, shell beans)

�� Practical May Nutrition Tips

1. Refresh Your Kitchen & Pantry

2. Plan Meals Around Seasonal Produce

3. Build Balanced Plates

4. Limit Added Sugars & Sodium

5. Try New Healthy Recipes

Food Traditions of Renewal: How cultures use early-spring produce and herbs to celebrate new beginnings.

﻿

�� Why Early‑Spring Foods Symbolize Renewal

�� Europe & the Balkans: Bitter Greens and Boundary Herbs

�� Japan: Hanami & Seasonal Spring Foods

�� Iran & Persian Cultures: Nowruz and the Haft‑Seen Table

�� Ancient Near East: Spring as the True New Year

�� Why These Traditions Matter

﻿

Paella with Asparagus and Sugar Snap Peas

�� Afghan Sabzi

�� May Harvest Spotlight

�� What's in Peak Season in May

�� Key May Produce & Why They ShineStrawberries

�� How to Use May's Harvest

Local Farmer Highlights: Looking at various local food producers and highlighting some of their products.

�� What Miller Farms Offers

⭐ Community Reputation

TLF Healthy Foods April 2026 Newsletter

�� April Nutrition Tips

�� 1. Lean Into Seasonal Produce

�� 2. Re‑Establish Hydration Habits

�� 3. Lighten Up Your Meals

�� 4. Boost Vitamin D

�� 5. Refresh Your Snack Routine

�� 6. Spring Clean Your Pantry

�� 7. Practice Mindful Eating

Seasonal Allergy Relief through Food: Explore the ways that certain local produce can help alleviate allergic reactions.

�� How Food Can Support Seasonal Allergy Relief

�� 1. Natural Antihistamine Foods

�� 2. Anti‑Inflammatory Produce

�� 3. Vitamin C-Rich Fruits

�� 4. The "Local Honey" Question

�� 5. Local Produce & Cross‑Reactivity

�� 6. Gut‑Friendly Foods

�� 7. Fiber‑Rich Local Produce

�� Quick Comparison: Foods That Help vs. Foods That May Worsen Symptoms

�� Spanish Asparagus with red peppers, onion & garlic

���� Spanish Asparagus with Red Peppers, Onion & Garlic

�� Ingredients

�� Instructions

��️ How to Serve It

��️ Want to make it spicier, more traditional, or more protein‑rich?

�� Afghan Mashawa

���� What Mashawa Is

�� Core Ingredients and Their Role

�� Traditional Afghan Mashawa Recipe

��️ How Mashawa Is Served

�� Variations Across Afghan Regions

�� April Harvest Spotlight

�� What Comes Into Season in April

�� Why April Produce Matters

�� How to Use April's Harvest

�� Looking Ahead

Earth Day Waste Reductions: Ways to reduce total waste expenditures in your day-to-day.

TLF Healthy Foods March 2026 Newsletter

�� March Nutrition Tips

�� Seasonal foods to lean into

��️ Lighten up winter eating patterns

��‍♀️ Align nutrition with increasing activity

�� Spring‑clean your kitchen habits

�� A non‑obvious angle: mood and sunlight

�� Start with a full reset

��️ Reorganize with purpose

�� Reduce food waste by using what you already have

�� Refresh your pantry for spring cooking

�� A sustainability angle worth considering

�� Potaje de Verduras

Instructions

�� Spanish Asparagus with Red Peppers, Onion & Garlic

�� What Mashawa Is

�� Nutritional Profile Highlights