Healthy Summer Habits: Food Demo this Sunday with Kaiser Permanente

This Sunday we’re partnering with Kaiser Permanente to promote a healthy body and a healthy mind. When you come to the Festival on Sunday, you’ll be treating your mind to the worldly, upbeat music of Amadou & Mariam and enjoying the natural beauty at Stern Grove.

So when you’re there treating your mind right, stop by the Esplanade to treat your body right with the help of Kaiser Permanente and Nutrition Health Coach Heather D’Eliso Gordon, RD, CSSD. Heather will lead a food preparation demonstration from noon to 1 p.m. in the Esplanade, featuring two summer dishes that are easy, fast, delicious, and sure to impress. Check out the recipes below and stop by on Sunday!


Summer Black Bean Salad
Time: 15 minutes
Makes ~8, ½ cup servings

Ingredients:
Dressing
1 clove of garlic, minced, then mashed with some course sea salt
Juice of 2 limes
1/4 teaspoon chili powder
1/4 teaspoon ground cumin
1 teaspoon kosher salt
¼ avocado, mashed

Salad:
2 ears fresh corn kernels ( cut them off in a bowl so they don’t scatter all over your kitchen)
1 orange bell pepper, diced (could be red or purple)
½ small red onion, chopped finely
1, 15 ounce can black beans, drained and rinsed or 1½ cups beans cooked, from dry
½ pint cherry tomatoes, halved
¾ ripe avocado, diced (the remaining avocado used for dressing)
¼ cup cilantro, chopped finely
Salt and freshly ground pepper to taste
Lettuce leaves to cover six salad plates

Technique:
In a jar with a tight fitting lid, add the lime juice and avocado to the mashed garlic. Add chili powder and cumin. Mix all the other ingredients, with the exception of the lettuce and toss with the avocado vinaigrette. Season to taste. Scoop onto a bed of lettuce leaves for each plate.

Nutrition Notes:
This salad is rich in antioxidants, fiber, protein, essential fatty acids and calcium.

Recipe adapted from Food for Health Blog, Dr. Preston Maring July 24 2013. Image courtesy of Leigh Angel (httpsgfe.st2vmKqX2). https://foodforhealth.kaiserpermanente.org/recipes/black-bean-salad/


Peach Salsa
Time: 15 minutes
Makes ~8, ¼ cup servings

Ingredients:
3 large peaches, pit removed, diced
1 red onion, finely diced
1 lime, juiced
1 jalapeno, seeded and finely diced
2 garlic cloves, minced
¼ cup cilantro leaves, finely chopped
Sea salt, to taste

Technique:
In a medium bowl, add all ingredients except cilantro and salt; mix to combine.
Add sea salt to taste, mix gently, then add cilantro and mix again. Enjoy as a snack with baked corn tortilla chips or as part of a main meal in a grain bowl or on top baked tofu, chicken, fish or shrimp.

Nutrition Notes:
This refreshing salsa is rich in antioxidants, vitamin C, fiber and even calcium.

Recipe from: Dr. Rajiv Misquitta and Dr. Cathi Misquitta.Healthy Heart, Healthy Planet: Delicious Plant-Based Recipes and Tips to Reduce Heart Disease, Lose Weight, and Preserve the Environment Paperback – November 11, 2014. Image courtesy of Becky Striepe (http://sgfe.st/2waY6C2).


About the Author:
Heather D’Eliso Gordon, RD, CSSD

Heather has been a resident of San Francisco since 1994 where she completed her studies to become a Registered Dietitian in 2003. For the past 10 years, she practices as the Nutrition Health Coach for Kaiser Permanente’s Health Education Department in San Francisco. Heather coaches clients and patients on eating for health, weight management, chronic disease reversal and sports performance using a Food as Medicine approach. She also develops and facilitates engaging nutrition programs and cooking demonstrations for corporate wellness client. Her passion for healthy, whole, plant-based foods gives her an edge when coaching clients on eating optimally for overall health and easing chronic disease.

Prepared by Heather D’Eliso Gordon, RD, CSSD
Nutrition Health Coach, Sports Dietitian
Health Education Department, Kaiser Permanente San Francisco
415 833-7800

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