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Eating ‘The Rainbow’, Farmers’ Market Style

August 16, 2016 By marketeditor

By Pattie Garrett

[pjc_slideshow slide_type=”rainbow”] Photos by Pattie Garrett

August is a peak produce period for farmers, and the vendor stalls at the Saratoga Farmers’ Market are bursting with color. Everything looks so good that you want to buy everything. But that abundant array also can feel a bit overwhelming.

As a Registered Dietitian, let me propose the following strategies:

• First, start with your seasonal favorites. For instance, if you love corn on the cob, now is the time to savor it. Make sure to buy some to eat now, and perhaps some to freeze for later.

• Next, think about color. A popular notion is to eat the colors of the rainbow. It’s a fun, easy way to think about the foods we eat. Colorful vegetables and fruit are generally considered to be rich in nutrients. And since we need a variety of nutrients, eating an array of colors is one way to ensure that you’re getting a balance.

• How can a trip to the farmers’ market help you eat the rainbow? Well, start with the color green, the easiest color. Think about broccoli, spinach, cabbage, salad greens, Swiss chard, kale, collards, and the huge array of Asian greens. These leafy green vegetables are often a good source of folic acid, Vitamin K, potassium, and carotenoids.

• Then, think red. Tomatoes and watermelon are not only bright and beautiful. They also are associated with lycopene, an antioxidant. Red vegetables and fruit also are usually high in Vitamin C and folate.

• For orange, there’s carrots, cantaloupe, and soon sweet potatoes. The color orange is associated with beta-carotene, an antioxidant. This is converted to Vitamin A in our body. Often these foods have high levels of Vitamin C.

• We’ve covered yellow, with corn. But there’s also yellow summer squash, crooknecks and patty-pans.

• And, finally, think purple: beautiful blueberries, blackberries, and eggplant. Their deep blue to purplish hues signify a rich level of phytochemicals.

All vegetables and fruits, of course, are a good source of fiber and each has their own unique combination of vitamins and minerals.   It is recommended that we eat at least 10 servings of vegetables and fruit each day. So, fill half of your plate with vegetables and fruits. And if your bags are too heavy, ask the market’s Veggie Valet volunteers for some help.

The Saratoga Farmers’ Market is open 3-6 p.m. Wednesdays and 9 a.m. to 1 p.m. Saturdays through October at High Rock Park.


Playing the Rainbow Dinner game

The following “recipe” for a rainbow meal is adapted from a game by the Whole Kids Foundation. It’s a great game for adults, too. Using the rainbow, you can plan a meal or several meals.

Play the game, and share your results with the Friends of the Market volunteers tomorrow at the Veggie Valet tent:

1. Draw a rainbow on a sheet of paper. Bring it with you to the Saratoga Farmers’ Market.

2. Look for a food to match each color while browsing through the farmers’ market.

3. Devise a salad, a stir-fry, or a grilled plate of veggies that would include all of the foods you chose. Or, perhaps make your rainbow dinner into a multi-course meal.

4. Share your results with your friends and with us.

You can view the game here.


Recipe photo by Pattie Garrett

Rainbow Summer Vegetable Salad

Adapted from Eating Well

Serves 4

Ingredients:

* Ingredients currently available at the Saratoga Farmers’ Market
• 1/3 cup cider vinegar *
• 2 teaspoon honey *
• 1 small clove garlic, minced *
• ¼ teaspoon ground pepper
• 1 cup sliced cherry tomatoes *
• ½ medium cucumber, halved, seeded, and sliced thin *
• ½ medium zucchini or yellow summer squash, quartered and sliced thin (use both for color) *
• ½ medium sweet onion *
• Kernels from 2 ears of corn *
• 2 Tablespoons coarsely chopped fresh dill or basil *

Instructions:


Whisk vinegar, honey, garlic, and pepper in a medium bowl. Add tomatoes, cucumbers, squash, onion and corn. Stir well to combine. Let sit at room temperature for at least 30 minutes and up to 2 hours, stirring occasionally, before serving. Garnish with dill or basil.

Nutrition Facts: 52 calories, Fat 0 g, Cholesterol 0 mg, Carbohydrates 11 g, Sugar 7 g, Added Sugar 3 g, Protein 2 g, Fiber 2 g, Sodium 149 mg.

Filed Under: Featured Article, News Tagged With: Fruit & Vegetable Facts, Saratoga Farmers' Market Recipes

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Get ready to mushroom into a world of flavor at th Get ready to mushroom into a world of flavor at the Saratoga Farmers' Market! 🍄🌱 This week, we're thrilled to highlight the Mushroom Shop and their incredible selection of locally grown and harvested mushrooms. We spoke with owner's Jacob and Elysee to learn more.

Q: What are some of the health benefits associated with consuming mushrooms?

A: Mushrooms contain a multitude of medicinal compounds. The mushroom species Cordyceps militaris contains cordycepin, which increases your blood's ability to absorb and transport oxygen, improving exercise performance. Mukitake or Panellus serotinus possesses compounds that have shown in recent studies to improve liver function in people suffering from fatty liver disease. Reishi mushrooms improve immune health, warding off sickness and reducing inflammation. Other medicinal mushrooms include Turkey Tail, Chaga, Agarikon, Maitake, and Lions Mane.

Q: What inspired you to start selling mushrooms at the farmers' market?

A: We initially got our inspiration from a mushroom farm based in Tennessee called Mossy Creek Mushrooms. They have many videos on Youtube covering every aspect of operating a mushroom farm from building and maintaining equipment to harvesting and marketing mushrooms. Jacob has had an interest in growing mushrooms as a hobby for about eight years when he discovered a patch of oyster mushrooms growing in the wild. We got the opportunity to lease land in the beginning of 2021 and shortly after started selling at farmers’ markets.

Q: How do you recommend customers prepare and cook the mushrooms they purchase from you?

A: At our farmers markets we always provide printed recipes that utilize the mushrooms available during the current season. Like meat, mushrooms can be cooked in a variety of ways, such as sautéing, roasting, and grilling to create a flavorful dish. One of our recent favorites is a Spicy Crispy Lion's Mane Sandwich- a thick slab of Lion's Mane mushroom battered and fried on a toasted bun with spicy mayo and pickles. This is a delicious take on a chicken sandwich made entirely of whole, natural produce. 

*Find the Mushroom shop year round at our Saturday markets!*

#saratogafarmersmarket
Get ready for a mouth-watering adventure! 🍴🌍 Get ready for a mouth-watering adventure! 🍴🌍 Join us on Saturday, March 25th from 9:30 am to 1:30 pm at the Saratoga Farmers' Market's International Flavor Fest in the Wilton Mall food court! 🎉 Indulge in frgál cakes, julekaker, burek, curries, samosas, and more, representing cuisines from all around the world! 🌎 There will be live music, family-friendly activities, and food tastings that will take your taste buds on a journey around the globe! 🎶👨‍👩‍👧‍👦 Plus, our friends at the World Awareness Children's Museum will be hosting a paper fortune cookie making session for the kiddos! Don't forget to pick up your passport for a chance to win a prize by filling it with stamps from market vendors! Let's celebrate our traditions, history, and community through the language of flavorful food! 😍🍴

 #InternationalFlavorFest #SaratogaFarmersMarket #FoodieAdventure #CommunityConnection
Join us tomorrow for our Saturday market! From 9:3 Join us tomorrow for our Saturday market! From 9:30-1:30 you can find all your favorite vendors in the Wilton Mall Food court. We’ll by joined by the Academy of Life Long Learning, AIM Services, and musician Lee Paquin. Hope you can make it!!!

Photos of: @squash.villa.farm , KOKINDA Farm, and @eurodelicaciesco by Graciela Colston

#saratogafarmersmarket #saratogasprings #farmersmarket #agriculture #shoplocal
The Saratoga Farmers’ Market is seeking donation The Saratoga Farmers’ Market is seeking donations to help improve our market and keep our nonprofit organization running. Your donation will be used for essential functions of the market as well as helping us reach more of our long-term goals for the community. We are looking for additional resources to expand our community offerings such as hosting family friendly events, programs and activities.

You can help us by donating via our GiveButter account (link in bio) or in person at the market via our market manager. Thank you for your ongoing support. We couldn’t do it without you! 

#saratogafarmersmarket #supportlocalfarmers #nonprofit #communitylove #givebutter

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