Wednesday, December 15, 2021


 "When you follow a vegan diet, there is much less need for surgeons to clean out your arteries or intestinal tract."

                   --Neal Barnard, MD, Founder of Physicians Committee for Responsible Medicine

Planning meals begins with the local farmers.  What are they growing and harvesting each month?  Recently, to my Indiana winter delight, I have been able to buy green onions, garlic, cabbage, and salad greens from several farmers at the New Albany Farmers Market. 

Fresh green onions, also known as spring onions, add delightful crunch and flavor to my lunchtime salads and are always a favorite ingredient for my Mexican meals featuring slow cooked black beans and brown jasmine rice. Garlic (pictured above) is a must-have ingredient in every kitchen, especially the Growing Healthy Kids Test Kitchen.  You can always tell the difference between fresh and old garlic when you slice garlic cloves.  Cabbage, a superstar cruciferous vegetable with strong anti-cancer properties, is an unsung hero in the kitchen-it is so delicious when gently steamed and served with brown rice, black beans, and egg rolls (my new winter comfort food meal). Salad greens are a staple for me, as having a salad at least 5 days a week is one of my goals that makes meal planning so easy. 

Support your local farmers.  If you see a fruit or vegetable you haven’t tried yet, ask farmers how the farmers use them.  Teach your children to be curious.  Eat from the main food groups - fruits, vegetables, whole grains, and legumes (beans and lentils) – every day. Eat nuts and seeds in moderation.  Limit/eliminate foods from animals.  This way of eating is so good and good for you, your kids, and our planet!

With love and kindness,

Nancy Heinrich, MPH

Founder and Wellness Architect