Shop Local, Eat Fresh at the Saratoga Farmers' Market | Food, Crafts, Music in Saratoga Springs

Shop Local, Eat Fresh

healthy eating

Foods for good health at the farmers’ market

By

By Julia Howard

 

The best way to stay healthy during cold and flu season is to take preventative steps before you feel that first sniffle. If you become sick, resting, staying hydrated, and getting proper nutrition are some of the most important things you can do to feel better and recover faster.
Many locally grown and sourced foods are packed with immune-boosting nutrients to keep your body strong, healthy, and ready to fight infections.

Vitamin C is primarily associated with a strengthened immune system and may help to reduce cold and flu symptoms. Brussels sprouts, potatoes, tomatoes, and fresh herbs like parsley and thyme are high in vitamin C and currently available from local farms.
 Pasture-raised chicken is available at the farmers’ market and can be boiled down to make nutrient-dense broth. Bone broth/stock is rich in minerals, amino acids, and essential fatty acids and has many health benefits. To get started, place 1 gallon of water, 2 tbsp apple cider vinegar, 2-4 pounds of bones and meat, and salt and pepper in a large pot. Bring to a boil, reduce to a simmer, and cook for 12-24 hours. The longer it cooks, the better the broth will taste and the more nutritious it will be.
 Freshly harvested leafy greens like spinach and kale can also help boost your immune system as they contain vitamins E and C. A green smoothie or a raw salad can offer a daily dose of these essential, health-building vitamins.

Ballston Lake Apiaries, photo by Pattie Garrett


 Whether you’re looking to alleviate a cough or boost your immune system, honey is an excellent food to consume on its own or in a cup of tea. Honey is known for its antibacterial and anti-inflammatory properties. Bee products such as propolis and bee pollen are high in zinc, magnesium, and B vitamins.
 Garlic has been used in alternative medicine for centuries. Scientists have found that plant compounds in garlic are immune-supportive and anti-inflammatory even when consumed raw in small doses. 

Garlic, photo by Pattie Garrett

Turmeric, a spice well known as an ingredient in curry, contains a chemical called curcumin, which might reduce swelling. Turmeric is also regarded for its antioxidant and antiviral properties. It’s also grown locally!

While no food alone can cure sickness, eating the right foods may help support your immune system and relieve certain symptoms.

The Saratoga Farmers’ Market is open on Saturdays from 9:30 a.m.-1:30 p.m. in the Wilton Mall Food Court. Find us online at www.saratogafarmersmarket.org, where you can sign up for our weekly newsletter, and follow us on Facebook and Instagram @SaratogaFarmersMarket.

Maple Yogurt Cake

By

Adapted from the recipe by Clotilde Dusoulier of Chocolate & Zucchini
Prep Time: 15 minutes

Cook Time: 35 minutes

Serves 8

 

Ingredients

*Ingredients currently available at the farmers’ market

  • 1 cup plain yogurt*
  • 1 cup minus 2 tablespoons maple sugar* from Slate Valley Farms, divided (see note)
  • 2 eggs
  • 1/3 cup vegetable oil
  • 2 cups minus 2 tablespoons all-purpose flour
  • 1 1/2 teaspoons baking powder
  • 1/2 teaspoon baking soda
  • a good pinch salt
  • one large apple* of a variety that holds its shape when cooked


Instructions

  1. Preheat the oven to 360° F and line a 10-inch cake pan with parchment paper.
  2. Set aside 1 rounded tablespoon of the maple sugar for the topping.
  3. In a medium mixing bowl, whisk together the yogurt, the remaining maple sugar, eggs, and oil.
  4. In another mixing bowl, combine the flour, baking powder, baking soda, and salt. Peel the apple, then core, quarter, and slice it thinly. Add the flour mixture to the yogurt mixture and whisk it in quickly, until just combined. Don’t worry about lumps and do not overmix.
  5. Pour the batter into the prepared pan, arrange the apple slices on top, starting from the outside, and sprinkle with the reserved maple sugar.
  6. Put into the oven to bake for 35 to 40 minutes, until the top is golden and a cake tester inserted in the center comes out clean. If you feel the apple slices might be browning too quickly, cover with a piece of parchment paper.
  7. Lift the cake cautiously out of the pan and transfer to a rack to cool. Serve slightly warm or at room temperature.

Notes:

Substitute 3/4 cup maple syrup and use just 3/4 cup yogurt to make up for the extra moisture.

Farmers’ Market Breakfast Hash

By

Adapted from recipe in Eating Well and shared by My Saratoga Kitchen Table

Serves: 2

INGREDIENTS

*Ingredients currently available at the farmers’ market

  • ¼ pound bulk breakfast sausage*
  • 1 Tablespoon olive oil
  • 1 small russet potato*, baked, chopped into ½ inch cubes
  • 1 cup fresh baby spinach*
  • 2 large eggs*
  • ½ cup shredded cheddar cheese*
  • freshly ground pepper

INSTRUCTIONS

  1. Cook sausage over medium-high heat in an 8 inch cast iron skillet until browned. Add oil in needed. Add potatoes and cook until browned. Add spinach, toss until wilted.
  2. Make 2 wells in the center of the hash. Crack one egg into each well. Reduce heat to medium and cook until eggs are set. Sprinkle with cheese, cover and cook until cheese is melted and egg whites are completely set. Garnish with pepper.

NOTES

Options: add onions, crispy bacon.

Kale Salad with Roasted Acorn Squash

By

Adapted from recipe by Kitchen Confidante, shared by My Saratoga Kitchen Table

Serves: 6

 

INGREDIENTS

*Ingredients currently available at the farmers’ market

For the dressing:

  • 2 Tablespoons apple cider vinegar
  • 1 Tablespoon maple syrup*
  • 1½ teaspoons Dijon mustard
  • ¼ cup olive oil

For the salad:

  • 1 acorn squash, halved, seeds removed, and sliced into ½ inch thick slices*
  • 2 Tablespoons olive oil
  • 1 teaspoon paprika
  • 6 cups chopped kale*
  • 1 cup shredded carrots*
  • 1 cup shredded red cabbage*
  • ½ cup currants
  • ½ cup sunflower seeds, plus more for garnish
  • ½ cup crumbled goat cheese*

INSTRUCTIONS

  1. To make the dressing: In a small bowl, whisk together the vinegar, maple syrup, and mustard. While whisking, drizzle in the oil and continue whisking until the dressing is fully emulsified.
  2. To make the salad: Preheat the oven to 400 degrees with wire rack placed in the center. Line a baking sheet with parchment paper. In a bowl, toss the slices of squash in the oil. Place the slices of squash on the baking sheet. Season the squash with paprika. Place in the oven to roast for about 40 minutes, flipping halfway through.
  3. In a bowl, toss the kale with half of the dressing. Massage the kale with the dressing until wilted, the color is darker and looks shiny. Let it sit for around 5 minutes. Add the carrots, cabbage, currants, and sunflower seeds. Arrange the salad on a platter or in a salad bowl and top with the squash. Drizzle the remaining dressing and top with cheese and a few more seeds for garnish.

NOTES

Delicata squash makes a great addition or substitute for the acorn squash.