Affordable Healthy Eating - Tomato Okra Sautee

Since doing health education modules with community members on hypertension, I've become especially interested in feasible, actionable ways of encouraging everyone to eat healthier. The DASH-sodium diet seems especially successful in helping people of African descent improve their blood pressure by encouraging increased fruit and vegetable consumption and decreasing salt.

Though I know healthy eating guidelines and recipes are available all over the internet, not many cater the the community with which I presently work -- low-income, African-American/Caribbean-American individuals. I hope to present some healthier/affordable options to the meals commonly eaten in this community which can be enjoyed by all!

Today's meal: Tomato Okra Sautee

• 2lbs okra diagonally sliced
• 1 tomato diced
• 1/8 of an onion
• pinch of sea salt
• pepper
• 1tbsp olive OR canola oil
• italian seasoning (or dried oregano)

To skillet on medium heat, add olive oil, let it heat for 1-2 mins, add onions and tomoto. Sautee for about 3 mins. Add okra. Add pinch of salt, black pepper, dried seasoning. Stir. Remove from heat 2 mins later (or longer if you prefer softer okra).

This is done in less than 10 mins! and can be served with brown rice.

I usually just eat it by itself, because it's sooo good!

This dish is about 3 of the recommended 4-5 servings of vegetables required daily.

Bon Appetit!

Healthy Eating Plate

I'm swooning over Harvard School of Public Health's direct challenge to USDA's MyPlate. I love...

• that it is annotated -- I mean, shouldn't that be obvious, USDA?

• that it stresses WHOLE grains and HEALTHY proteins.

• that the glass is filled with water and not dairy

• That it notes foods to avoid and limit

• That it includes staying active!

Great job HSPH! I think I'll be adopting this for my health education spiels instead. 

Photo credit: Harvard Health Publications. http://www.health.harvard.edu/blog/harvard-to-usda-check-out-the-healthy-eating-plate-201109143344

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