May 2017 Newsletter
Chartwells

Harvest of The Month
Seafood:
Healthy Serving Ideas:
• Make a fish taco bar (steam or bake a local white fish, such as pollock) and include lots of different toppings, like salsa, cabbage, cheese, and avocados.
• Bake Pollock or redfish in tin foil packets. Place each fillet into a piece of tin foil, add a little olive oil, salt, pepper and a piece of lemon, close up the packet and put it in the oven for about 15-20 minutes at 350F. You’ll know it’s ready when it flakes easily.
• Make your own baked fish nuggets: Use any local white fish, coat in egg, dip in bread crumbs and bake at 400F for 15 minutes, until lightly browned.
Fun Facts:
• Massachusetts State Fish is the Atlantic Cod.
•There are over 25,000 species of fish.
Schools of fish can cross thousands of miles of ocean in just a few months.
•A fish does not add new scales as it grows, but the scales it has increase in size. In this way, growth rings are formed and the rings reveal the age of a fish.
Seafood Tips:
• Fresh fish should not have a “fishy” smell!
•If purchasing a whole fish, make sure the eyes
are clear, not cloudy.
Frozen Fish Tips:
•Fish should be free of ice crystals.
•No crushed/torn edges of packaging

Go Fish!
Fish is delicious and so good for us. It’s a great source of protein, low in saturated fat and rich in nutrients that promote our health! Fish is a wonderful source of omega-3 fatty acids, an essential fatty acid known for keeping our hearts healthy. In the 1970s, research revealed that Eskimos who eat a lot of fatty fish actually had low cardiovascular related deaths, contrary to popular belief! Research also shows that Omega 3 fatty acids also boost brain health and help manage mental illness. Not all fish are created equal, some have much higher levels of Omega 3s than others. The fattiest fish tend to be cold-water varieties like salmon, mackerel, rainbow trout, sardines, anchovies and albacore tuna. Very lean fish include tilapia, cod, Pollock, shrimp, crabs and clams.
How much?
The American Heart Association recommends eating fish (particularly fatty fish) at least two times a week. Each serving about 3.5-ounce oz.

Is there a Catch?
Some types of fish can contain high levels of mercury and other environmental contaminants. Levels of these substances are highest in older, larger, predatory fish and marine mammals like shark, swordfish, king mackeral or tile fish. Pregnant women and children should avoid these types of fish. In general, try to eat a variety of fish, especially low levels of mercury fish including salmon, Pollock and canned light tuna.

Berries:
Berries come in all sorts of lively colors and unique shapes and include the ever-popular strawberries, blueberries, and raspberries, but some others you may know are blackberries, cranberries, and boysenberries. These bright and colorful fruits are perfect for someone who wants to eat a healthy snack but has a craving for sweets!
Berries are packed with important vitamins and nutrients, such as vitamin C, antioxidants, and fiber. These are all helpful in keeping your body healthy. Some of those nutrients have been shown to help build your immune system so you can fight off illnesses, control blood sugar for people with diabetes, and protect against many forms of cancer. You should try to eat at least a ½ cup of berries each day whether in fresh, frozen, dried, or 100% juice forms.

Berry Berry Yogurt Parfait:
Ingredients:
2 cup vanilla yogurt
1/2 cup blueberries
1-1/2 cup strawberries
Your favorite type of granola
Steps:
1. Mix blueberries and
strawberries together
2. Put a 1/2 cup of yogurt in a cup
3. Add 1/2 cup of fruit
4. Top with granola

Add a dash of cinnamon, a few dark chocolate chips or other types of fruit to truly customize!

Look at Last Month’s Food and Nutrition Events

1-Earth Month Promotion at Davis School
2-“Chopped” at Plouffe Middle School