Rouses_May-June-2018

the Eat Local issue

B uying from local farms and business- es supports locals and can reduce en- vironmental impacts, decreasing the distance between producer and customer and cutting fuel and greenhouse gas emis- sions. Did you know reduced processing and travel time may also mean local foods have more nutrients and better flavor? Louisiana, Mississippi, Alabama and Florida Watermelons Allen Eubanks of Lucedale, Mississippi, has been farming for a quarter of a century. He’s the fourth generation in his family to work the soil, and watermelon is one of his sweetest crops. Since a whole one is 92% water, it offers a great way to stay hydrated in the summer. All that water also makes this fruit low in calories — a two-cup serving has just 80 calories and is an excellent source of vitamins A and C. Look for a firm, symmetrical fruit free from bruises, cuts or dents. It should be heavy for its size.Whole watermelons at room temperature keep for up to 10 days; cut watermelon stays fresh in the fridge for up to four days. Louisiana and Mississippi Blueberries Blueberries prove that big things come in small packages. Straight from the farm of John Aust in Brooklyn, Mississippi, these tiny berries are bursting with benefits; they’re an excellent source of manganese, which helps the body process cholesterol and carbohydrates and aids in bone devel- opment. Store fresh unwashed blueber- ries in their packaging on the middle shelf of your refrigerator for seven to 10 days. They’ll last longer if you don’t wash them until you’re ready to use. Cucumbers This season’s cucumbers are from Joey Liuzza in Amite, Louisiana — one farmer in a family of farmers across Louisiana. A little-known benefit of cucumbers? They’re rich in potassium. Potassium helps with blood pressure, heart health and nerve function. The average cucumber contains 442 mg of potassium but only has 45 EAT RIGHT with ROUSES by Esther, Rouses R.D.

calories, so it’s a great snack to help you meet the daily recommended 4,700 mg. Choose cucumbers that are firm and dark green. Rinse them, then wrap in paper towels and store them in an unsealed plastic bag in the refrigerator, where they should last for up to 10 days. Okra Okra may be fuzzy, but it’s also full of fiber, which keeps you full longer; it can also help lower cholesterol and aid in digestion. If you’re looking for stronger bones, okra just might help. One cup provides 66% of your Daily Value (DV) of vitamin K, which is important in blood clotting and essential in building bones. It also provides 50% of your DV of manganese, which research suggests may also be involved in bone formation. Pick okra that is crisp and bright green, and store it in the fridge. Yellow Squash and Zucchini Squash Louisiana has plenty of squash this summer — it’s coming from Matt Ranatza and Ben Becnel in Belle Chasse, Louisiana, and from Joey Liuzza in Amite. If you’re trying to eat light, squash is a good summer option — one medium-sized squash is roughly 30 calories and very low in carbohydrates, making it a good substitute for starchy vegetables like potatoes. Plus, it’s a rich source of vitamin C, which helps keep skin healthy. Squash will keep for about a week when stored in a cool, dry place.

Eat Right WITH ROUSES

LOOK FOR THE LOGO Our Rouses registered dietitian has handpicked more than 500 grocery items that have lower sodium and saturated fat, healthier fats, more fiber and less sugar. Just look for the easy- to-spot Eat Right logo on the shelf tag or package. New! GOOD-TO-GO Food that’s good for you and tastes good too! Our Eat Right with Rouses meals, side dishes and snacks are created by our in-house chefs and registered dietitian. They’re sensibly sized, made with better-for-you ingredients, and suited to specific dietary goals or restrictions. Options include high protein, low sodium, low calorie, dairy free and no added sugar. Available in Rouses Deli. GROCERY STORE TOURS Complimentary tours designed to teach you how to effectively shop your local Rouses are available by appointment. To schedule a tour, email eatright@rouses.com. EAT RIGHT HEALTH FAIRS Our Eat Right health fairs are fun and educational and a great way to learn how healthy can taste good, too. Visit www.rouses.com to see what Eat Right events are going on in your neighborhood. ​ SIGN UP FOR OUR E-NEWSLETTERS Our monthly Eat Right emails include health and nutrition information, plus easy recipes from our registered dietitian, Esther. Sign up at www.rouses.com to get our Eat Right emails, food finds and recipes, as well as weekly specials delivered right to your inbox.

Esther Ellis, Rouses Registered Dietitian

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MY ROUSES EVERYDAY MAY | JUNE 2018