Life Long Learners Taste Fall

 

It was the perfect time to meet with boomers to share soup and sample breads from local grower Julie Mallow. Our meal of vegetarian chili , pumpkin goat cheese soup and whole grain breads was followed by a show of things to make with fall favorites: 

The meal was fiber rich, diverse in plant foods and minimally processed.

It was exciting to hear that Julie’s family farm fields (The Vegetable Garden and Davis Brothers Inc.) now planted have enough soft winter wheat and hard red winter wheat to make their bread next year with 100% of their own flour!

This meal offered 10 grams of fiber . 21 grams for women and 30 grams for men is recommended. Fiber is only found in plants. To increase eat more fruit, vegetables, whole grains, legumes, nuts and seeds. When increasing fiber, increase fluids too.

Those who consume diverse plant foods have a more diverse microbiome (the different microorganisms in the gut). A diverse microbiome is crucial for overall health.

Diversifying seeds is good for the environment. The foundation of any sustainable food system is local foods.

Our meal was made with mostly minimally processed foods.

This meal has 10 grams of protein. Since older adults need 1-1.2 grams of protein per kilogram of body weight (average is 60 grams protein) it was suggested to add protein by adding meat, cheese, egg, hummus, peanut butter or milk. Greek Yogurt is a great source of protein and probiotics, more beneficial to a healthy microbiome.