I wanted to talk about one more thing before I wrap
up…shopping at farmer’s markets.

I’m going  to give you some  insights you can use
immediately.

However-if you want more in depth information

NOW-you can quickly download your copy of
Healthy Urban Kitchen

The more you know-the better equipped you
are to shop at farmer’s markets.

>>Healthy Urban Kitchen

I love my farmer’s market-and I love the idea of
supporting my local farms.  But if you’re like
me…there are times you have to watch your pennies.

Depending on the time of season, produce can be priced
high.

If budget is no problem for you-I have one thing to
say:  get to the market early!  If you’re there
before everyone else, you’ll have your pick of the
prime.

If you want to shop more frugally, read on.

Like I hinted at, prices fluctuate during the season.
Produce tends to be more expensive at the beginning
and end of the growing season.

What I recommend during these times is to be flexible
and look for less conventional food items, such as
Asian or lesser known heirloom fruits & vegetables.
Basically that which is less in demand.

The next thing to consider is showing up at the end of
the market day.  You’ll have to take your gamble on
what’s left in the bins.  But this is when sellers
are willing to lower their prices in order to unload
their goods.

If this is something you want to do on a regular
basis, consider spending  a set amount every time.
Say $15.  If you cultivate this kind of
relationship with a farmer, you’ll end up getting
lots of value for your money-and they’ll feel like
they’ve won too.

Like I said earlier-Healthy Urban Kitchen
goes much more into depth about farmer’s markets
-and everything else related to health & diet.

>>Healthy Urban Kitchen

I’m dying to know if you get the same benefits
from Healthy Urban Kitchen that I did.  Please drop
me a line and let me know.

Related articles

• Buy or By-pass: Tools for Knowing What Produce is in Season (laist.com)
• Redesigning the Farmers Market: Farm on Wheels FTW! (laist.com)
• Campus News Blog: Eat Locally! (smudailymustang.com)
• Which Foods Are the Most Beauty-Enhancing? (totalbeauty.com)

Today I want to discuss foods that are good for your
skin.   I don’t mean slathering avocado all over
your face–although that’s not a bad thing.

I’m talking about nurturing your skin from the
inside out.  By eating foods that specifically benefit
your skin.

Science is discovering something new everyday about
the healing properties of fruits and vegetables.
Today I’m going to cover just a few.

If you want to find out about the rest click here:

>>Healthy Urban Kitchen

Blackberries, blueberries, strawberries, and plums.
Notice these fruits have vibrant rich , dark colors?
Purple fruits (and vegetables) as a rule are filled
with antioxidants that fight skin damage caused by
excess sun, pollution-and dehydration.

Eating these fruits regularly protects you
from further damage and slows down the ravaging
effects of free radicals.

Salmon, Walnuts, Canola Oil, and Flax Seed.
These 4 foods  have one thing in common: they deliver
essential fatty acids to your body and help nourish
your skin.

Without getting too scientific about
it-the properties in these oily foods help cell
membranes hold water…which keeps your skin moist.

Healthy Oils. Like the items above, these deliver
essential  fatty acids to your body and  help keep
skin lubricated.  When choosing an oil, look for  cold
pressed, expeller processed, or extra virgin.

Talking about oils…Healthy Urban Kitchen is a wealth
of information on which oils have the highest amounts
of Vitamin E and Omega-3 acids-both considered
essential for healthy skin.

If you want a comprehensive guide about oils and other
skin-healthy foods…visit this website.

>>Healthy Urban Kitchen

Green Tea. You’re probably already aware of all the
skin care products out there that have green tea
extract.  The good news is that what’s good for the
surface of the skin is also beneficial at the cellular
level.  This beverage has anti-inflammatory properties
that protect cell membrane.  Some studies suggest it
may even protect against skin cancer.

Tomatoes. The lycopene carotenoid that makes
tomatoes red  is proving to be another protectant
against skin damage.  Some even call lycopene
Nature’s sun screen.   Surprise, surprise…tomato
in its concentrated, tomato paste,  is considered
the most potent in protecting the skin..

Well, those are just 5 types of foods  considered skin
friendly.  There are lots more.

You can find out about each and every one of them
when you order Healthy Urban Kitchen.  Not only that
you’ll also learn to select fruits and vegetables at peak color.
Remember: vibrant colors make your skin vibrant!

Order your copy today…

>>Healthy Urban Kitchen

Related articles

• Green Tea Skin Care Secrets (e-prescribe.biz)
• Your Healthy Skin Diet in 6 Steps (diet-blog.com)
• 100% Pure and Natural Oils from Suki (beautygirlmusings.blogspot.com)
• Does Your Skin Need To Detox? (health.yahoo.com)

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I wanted to share two quick eats with you today.  A delicious spinach and pecan salad–and scrambled eggs.

If you’re watching your waistline like I am-yet refuse to eat food that’s blah and leaves you hungry-
wait ’til you try these!

First a little tip: when you take a mouthful of food, chew 30 times before swallowing.  Not only is it better for your digestion…it fills you up sooner and
allows you to savor the flavor.  Eating shouldn’t be a rush job!

For more tips like this-download Healthy Urban Kitchen.   Start having a whole new relationship with food.

Healthy Urban Kitchen

Spinach & Toasted
Pecan Salad (serves 4)

1 cup pecan halves
1 large bunch of lettuce, either baby or later harvest
1/2  small red onion, finely sliced
1/2 cup olive oil
2 teaspoons Dijon mustard
3 tablespoons white wine vinegar
1/2 teaspoon salt, or to taste
freshly ground pepper to taste
1/2 cup grated Parmesan (optional)

Preheat oven to 300.  Spread pecans on large baking
sheet and bake in oven until they begin to
darken-about 5 minutes.  Watch that they don’t
burn.

Put spinach onion and toasted pecans in a large
bowl.  In a small bowl, combine olive oil, mustard,
vinegar, salt & pepper.  Pour dressing on salad just
before serving.  Sprinkle with Parmesan cheese if
using,

Today’s egg recipe uses butter.   Antonio
Valladares–author of Healthy Urban Kitchen–also
suggests another oil that takes scrambled eggs and
omelettes to a whole new level.  Wow!  I would’ve
never thought of using this oil. He’s turned me onto
it for both flavor and healthy properties.

To find out what I mean-order your copy of the book
today.

Healthy Urban Kitchen

Fluffy Scrambled Eggs
With Mushroom & Garlic (1 serving)

2 eggs
1/2 small onion, chopped fine
1 clove of garlic, chopped
3 small mushrooms, chopped
Pinch of salt, pepper, chili powder, curry powder
2 tablespoons butter 2 teaspoons water

Whisk the eggs in a bowl and add water.  Set aside.
Melt butter in frying pan.  When it is hot, add the
onion and cook, stirring until translucent. Add garlic
and mushrooms. Stir in seasoning.

Once the vegetable mixture is softened, add egg.
Using a spatula, push eggs toward center while
tilting skillet to distribute runny parts. To side of pan.

Continue this motion as the eggs continue to set.
Break apart large pieces as they form with your
spatula. When the egg is no longer runny, flip pieces
over. Allow to cook 15 to 25 seconds longer.

There’s lots more mouthwatering recipes in Healthy
Urban Kitchen. Plus tips on which oils to use-and
which ones to avoid.  If healthy weight loss & eating
are a priority-this book will be your shopping &
cooking bible for years to come.

Here’s  what one Healthy Urban Kitchen fan has
to say:  “Before Antonio, I had given up on feeling
and looking good all the time thinking I was just
cursed with a sensitive stomach, sweets cravings and a
slow metabolism but Antonio and his Healthy Urban
Kitchen Program taught me otherwise! I truly can’t
thank him enough for how happy I am with my results!
He has changed my lifestyle in too many positive ways
to list!”

To read more go to

Healthy Urban Kitchen

Related articles

• Recipes with olive oil: Broccoli and boconccini salad (telegraph.co.uk)
• How to cook for kids (guardian.co.uk)
• Simple Cooking – Warm Brussels Sprout Salad with Bacon Vinaigrette (chicagoist.com)
• Two-Color Spicy Lentil Salad with Cucumber and Pickled Radish (justbento.com)

You know what cracks me up when I go food shopping?
Other shoppers often ask me for advice.
They ask me things like whether the broccoli
crowns look good-or what do I think of the tomatoes.

These aren’t people who know me, mind you.
Sometimes yes–I run into a neighbor here or there.
But mostly these are strangers.

I kid you not!

The first time it happened I looked down at my
clothing.  Was I dressed like a store employee, I
wondered?

I’m still taken by surprise when this occurs.
Because usually I’m minding my own
business…tapping melons & sniffing lemons.

Ok…maybe that’s why they ask me for advice.  I
look like I know what I’m doing.  I don’t grab a
stalk of celery while talking on the cell
phone–blindly stuffing it into a plastic bag.
Instead, I examine it for firm texture-checking to
see  it has no brown edges.

Today I’m going to give you some pointers on how to
select the best produce when shopping.

Hopefully you’re buying organic and visiting
farmer’s markets.  But even if you’re not-these
tips can help you select quality fruits and
vegetables.

When you shop you need to depend on
3 senses-    sight,    smell,   and touch.

Let’s go…

Tomatoes–When you buy tomatoes, be sure to choose
ones with  firm texture-not too hard and not too
soft. Avoid pale or spotted tomatoes.  Be sure to
smell for tomato fragrance.  The stronger the aroma,
the deeper the flavor.  Do not chill tomatoes, store
them at room temperature.

If you place a tomato stem-side down you can further
the ripening process. Depending on where you live,
local tomatoes are available July thru October.

Apples-Here’s a little known secret about apples:
the rounder the shape, the more flavorful the fruit!
Feel for any soft spots-you want crisp, not mushy.

The only time you want overripe, soft apples is when
you plan to cook with them.  And be sure to do the
nose test.  A quality apple will smell good even 4-6
inches from your face.  Apples can be stored  up to
3 days in the fridge to preserve freshness.

Broccoli-The tender sweetness of ripe broccoli has
made such a difference in flavor to me, I’ve been known to
show  fellow shoppers how to choose broccoli–whether
they ask me or not.

Choose broccoli that is dark green or has a purple tinge
in the floret. Not only does it taste better-but the vegetable
is packing lots of beta carotene at that stage.  Pale green or
yellowish means the stalk is past prime.  Make sure
the stems are firm but not woody.

Like all produce, broccoli should be stored unwashed.
To keep it crisp, place in a loosely closed plastic bag
-and store in crisper section of fridge. Use within 2-3 days of
purchase.

That was quite a lot of information, wasn’t it?

Well you haven’t seen anything yet.  Healthy Urban
Kitchen covers it all-from arugula to zucchini.  If
you feel goofy and clueless about selecting high quality
fruits and vegetables …your problems are over.

http://www.healthyurbankitchen.com

Wait! I’ve got one more for you:

Potatoes-Make sure potatoes aren’t green, are
sprout free and have few to no eyes.  Eyes mean the
potatoes are old.  Dirt on potatoes is fine.  Don’t
wash until ready to use.

Yukon gold potatoes are considered the best for mashed,
red potatoes are best for boiling & are particularly nice
in potato salad. Russet potatoes are ideal for baking and frying.

Potatoes are best stored in a brown bag. Plastic bags
increase risk of mold growth. Store in a cool, dark
place with ventilation.  Avoid storing with onions!
Storing these vegetables together causes spoilage of
both.

Potatoes can be stored for up to 2 months.  But be
sure to check for any sprouting.  If you see sprouts,
toss the potato.

Well, that’s it for now.  If you found this
information on choosing and storing produce
useful-you’re going to LOVE the Healthy Urban
Kitchen Cookbook.  It goes into lots of detail about any
type of food you can think of.

http://www.healthyurbankitchen.com

And hey, don’t be surprised if people start
approaching you  at the store for advice on choosing vegetables or
fruits.

Related articles

• Take advantage of fresh produce while it’s in season (nationalpost.com)
• Raw Food Cleanse: Guidance For A 10 Day Cleanse (fitnesstipsforlife.com)

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