more veggies

August is the time to eat more veggies

Eric Rose

Some activities are synonymous with summer: concerts, fireworks, swimming and, of course, gardening and farmers markets. Here in Central New York, we are blessed with so many great local farmstands and markets including one of the area’s largest our CNY Regional Market. There is no better time to visit these places than in August. It is prime season for local fruits and vegetables.

Ritually, I visit the CNY Regional Market every Sunday to get fresh vegetables and fruits and my opinion; there is no other shopping experience that quite lives up to the satisfaction of purchasing locally grown goodies on a warm sunny day. Plus, with inflation and other factors causing a rise in grocery prices, buying food and products from local vendors may help keep more money in your pockets.

But the crazy thing about the market is, I would be willing to pay more. The market vendors are such a unique breed of people. They are some of the proudest people I have ever seen, and they love to not just sell you their goods but educate you as well. They inspire visitors to try new vegetables, eat cleanly, and even share all kinds of preparation techniques. Growers love to talk about their products. If you do not regularly check a produce calendar for a list of what is in season, simply ask. Buying in season guarantees the fruit or vegetables will be at their tastiest and full of the most nutrients possible. Plus, you never know what you might learn by striking up a conversation. This last trip to the market I had other intentions. In anticipation of writing this article I spent significantly more time listening to the conversations, watching the vendors, processing the different smells, as well as striking up numerous conversations with owners. One of the things that I found enlightening is how many business owners were woman. I discovered that chances are really good that much of the produce sold at local farmer’s markets was grown by a woman-owned farm.

One proud owner that I watched pour into the market goers about the benefits of organic farming was proprietor of Main Street Farms, Alison Thomas. She is a ball of energy strongly convicted to grow the best produce and to teach market goers about the health benefits of organic farming.

One shed over I spoke with Lori Daratt. Lori is a third-generation owner of her family farm that has been supplying some of the best local vegetables to the public for over 30 years. “Running a farm is great but getting to interact and educate the community is what it’s all about,” was what Lori told me she like best about the market.

Watching these owners, you could hear the passion in their voices and feel the love they have; being proud farmers.

If you need another reason to plan a trip to the market, consider this: By shopping at a local farmers market, you are helping to grow and support your local community’s economy. Farmers take home about $0.97 of every dollar spent at the farmers’ market. According to [the U.S. Department of Agriculture], farmers selling through the traditional retail system get $0.17 for every dollar spent at retail.

Whether you are in it for the food, the community, the economics, or the fun, carving out time from your week to visit a farmers’ market

A few tips…

If you are planning on visiting a market or farmstand here are a few of my tips:

Plan for fruits or vegetables to be the center of the plate … and then add protein and grains. Some vegetable-grain combinations do not require additional protein but when you do add meat or cheese, think of it as flavoring. It will save you some $$.

Plan meals around fruits and vegetables that go a long way. Plan to include fruits and vegetables you can grab as quick snacks or turn into soups and casseroles that you can eat a couple of times during the week.

Many vegetables that are in season and cost effective now can be canned or frozen for future consumption. There is not much better than having a pasta dinner in the fall and winter knowing there is a little extra love in the dinner because you made the sauce.

Cool Cucumber, Watermelon & Blueberry Frosty

Ingredients: 6 oz frozen lemonade concentrate 2 cups fresh blueberries 2 cups fresh seedless watermelon cubes 1 cup sliced cucumber peeled, and seeded 1-2 cups Ice cubes Method: In a blender, combine frozen lemonade concentrate, cucumber, watermelon, and blueberries. Puree until very smooth. Add ice cubes; blend until mixture is slushy. Add sugar or stevia if needed. Garnish with watermelon triangle or cucumber slice.

Zucchini Bread

Ingredients: 2 cups all-purpose flour 1 cup vegetable oil ¼ tsp baking powder 2 cups zucchini, course grated 1 ¼ tsp ground cinnamon ½ cup pecans, chopped 1 ½ tsp vanilla extract Non-stick cooking spray 1 tsp salt 3 whole eggs** 1 tsp baking soda 2 cups Truvia Sweet Complete® Granulated All-Purpose Sweetener Method: 1. Spray two 8 x 4 bread pans with non-stick cooking spray. 2 In a large bowl, beat eggs until frothy. Gradually add Truvia Sweet

Complete® Granulated All-Purpose Sweetener, oil and vanilla extract.

Beat until thick and yellow colored. 3. Stir in zucchini. 4. In a medium bowl, whisk together flour, cinnamon, baking soda, baking powder, and salt. 5. Stir dry mixture into the wet mixture. Add chopped pecans. 6. Pour batter into pans and bake at 350° F for 1 hour or until a pick inserted in the center comes out clean. 7. Cool for 10 minutes. 8. Remove from pans and cool completely on a wire rack. *This zucchini bread has 150 calories and 0 grams of sugar per serving as compared to regular zucchini bread which has 200 calories and 16 grams of sugar per serving.

Yummy Honey Sriracha Garden Kabobs

Serves 12 Chicken kabobs marinated in a zippy sauce are a great alternative to usual barbecue fare. The honey-soy mixture does double duty as a marinade and a basting sauce, adding delicious flavor to every bite of juicy chicken. Use any fresh garden vegetables like mushrooms, cherry tomatoes, or other veggies and marinate overnight if desired. Intimidated by the grill? These can be cooked under your broiler or in an air fryer! Ingredients: Marinade: ¹/³ cup honey ¼ cup canola oil ¹/³ cup soy sauce (low sodium) 1 tbsp lime juice 1 tbsp sriracha sauce ¼ tsp ground black pepper ¼ tsp garlic powder Kabobs: 8 skinless, boneless chicken breast halves - cut into 1-inch cubes 2 large red onions, cut into 2-inch pieces 2 medium bell peppers, cut into 2-inch pieces 2 small zucchinis, halved and cut into 1-inch pieces 2 cloves garlic 12 bamboo skewers, or as needed, soaked in water for 30 minutes *Cherry tomatoes can also be used as a great option. Summer squash is also a great alternative. Method: 1. Whisk together honey, soy sauce, oil, sriracha, lime juice, garlic powder and black pepper for marinade in a large glass bowl. Remove ¼ cup of the marinade to use while cooking. 2. Add chicken, onions, bell peppers, and garlic to the marinade in the large bowl. Cover and marinate in the refrigerator at least 2 hours up to 24 hours. 3. When ready to cook, preheat an outdoor grill for high heat and lightly oil the grate. 4. Drain marinade from the chicken and vegetables, and discard marinade.

Thread chicken and vegetables alternately onto skewers. 5. Place kabobs on the preheated grill. Cook, turning frequently and brushing with the reserved marinade, until the chicken is no longer pink in the middle and the juices run clear, 12 to 15 minutes total. 6. Serve over some fresh garden greens or a nice rice or grain for a complete meal.