Archive | February, 2017

Spring’s Fresh Fruits & Vegetables

28 Feb


As we move out of the winter months, there becomes a greater variety of fresh fruits and vegetables. Different seasons produce different fresh foods, and spring is just the beginning!

Fresh fruits available in the spring:


Bitter Melon








Fresh vegetables available in the Spring:


Asparagus (Green, Red and White)




Green Beans

Lettuce (Butter, Red Leafy and Spring Baby)



Snow Peas


Swiss Chard

Vidalia Onion




Q & A With HAWA Nutritionist, Valerie Bannos

21 Feb


Q: How do you start planning for your weekly menu?

A: The planning begins with looking for easy, versatile recipes. In these Winter months, I love using the crockpot to make different soups, chili, pulled chicken or pork. I like to double the recipe and freeze half for either the next week or a quick meal. Choosing recipes with similar ingredients saves time and money when grocery shopping.

Q: How do you navigate inside the grocery store?

A: Very few people know this about me, but I LOVE grocery shopping. I get excited about vegetable and fruit sales and love planning my grocery list, especially if I have a good recipe. I do a virtual walk-through of the grocery store in my head when writing my list to cut down on time and searching. Most stores go from fresh fruits and vegetables, to meat, to dairy, to snacks to frozen – and that’s how I organize my list.

Q: How do you prepare on-the-go meals for the office?

A: For on-the-go work meals, I get everything ready the night before. If you plan right, it usually just takes 10 minutes. Breakfast is anything from hard boiled eggs, to instant sugar free oatmeal, to overnight oats. Lunch is a protein source and vegetable usually. Snacks are Triscuits with string cheese, apple or banana.

Q: What is your favorite quote about meal prep/planning?

A: I don’t know if I have a favorite quote about meal planning specifically, but one of my favorite quotes, that relates to nutrition and health goals is “Consistency is key”. It’s important to stick with a new plan for at least 21 days for the new routine to become a habit. It may seem tough at first but it will get easier – and know that you have the HAWA Providers for great support.

HAWA Meal Prep Made Easy

10 Feb

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Try out these 4 HAWA recommended meals! They are easy to prepare, healthy and delicious. Below, we include links to each of the recipes and an easy-to-follow grocery list with everything you need to start cooking. Take a look at the pantry list as you may already have many of these items at home!

Meals to prep:

Crock Pot-Ginger Honey Lime Shredded Pork

Crock Pot Turkey Chili

Turkey sausage egg bake

Banana Snack Cake

Grocery List –


2.5 lbs pork loin

1.25 lbs ground turkey

Eggs (dozen)

1 lbs ground turkey sausage



Olive Oil (1T)

Honey (½ C)

Soy Sauce (¼ C)

Worcestershire Sauce (1T)

Nut butter (peanut, almond, sunflower seed-1C)

Baking Soda (¾ t)

Vanilla Extract (1t)

Ground Cinnamon (1t)

Tomato Sauce (1 29oz. can)

Black Beans (1 15oz. can)

Kidney Beans (15 oz. can)

Diced Tomatoes (14.5 oz. can)

Chili Powder/Cumin/Garlic (or chili seasoning packet)

Cayenne powder, garlic powder, black pepper (optional for breakfast bake)



Lime (1)

Fresh Ginger (1in)

Bananas (3)

Onion (1)

Bell Pepper (1)

Green Beans (1lb) (side dish for the pork)

Red Onion (1)

Roma Tomatoes (2)

Kale Leaves (3-optional)


Dairy (or dairy substitute):

Almond milk  (½ C)

Parmesan Cheese (¼ C)