Local Food

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Food Food for Good Health at the farmers ’ market

SATURDAYS

9:30 A.M. - 1:30 P.M.

WILTON MALL | FOOD COURT

by Julia Howard for Saratoga TODAY

Photos by Pattie Garrett.

Gomez Veggie Ville

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 can alleviate and support you during the healing process.

Pasture-raised chicken and grass-fed beef bones are available at the farmers’ market and can be boiled down to make nutrient-dense stock. Bone broth 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 animal bones, and salt and pepper, to taste, in a large pot or slow cooker. Bring to a boil, reduce to a simmer, and cook for 12-24 hours. The longer it cooks, the better it will taste and the more nutritious it will be.

Vitamin C is largely 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. 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 essential, healthbuilding vitamins. Whether your looking to alleviate a cough or boost your immune system, honey is the perfect 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, available at Ballston Lake Apiaries, 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.

Ballston Lake Apiaries

While no food alone can cure sickness, eating the right foods may help support your immune system and offer relief from 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.

Chicken Noodle Soup

YIELDS: 6 servings | PREP & COOK TIME: 40 mins

INGREDIENTS:

*Ingredients currently available at the farmers’ market

• 2 tablespoons butter* or olive oil • 1 large onion*, chopped • 2 large carrots*, chopped • 2 stalks celery, chopped (optional) • 4 cloves garlic*, minced • 2 bay leaves • 3 sprigs fresh thyme* or use 1/2 teaspoon dried thyme • 1 pound skinless, boneless chicken thighs or breast* • 8 cups chicken stock, low sodium, or broth or use homemade stock • 5 ounces egg noodles (or pasta of choice) • Salt and pepper, to taste • 1/4 cup fresh parsley*, finely chopped • Water or more stock, as needed

INSTRUCTIONS:

1. Melt butter in a large pot or Dutch oven over medium heat. Add the onions, carrots, and celery. Cook, stirring every few minutes until the vegetables begin to soften; 5 to 6 minutes. 2. Stir in the garlic, bay leaves, and thyme. Cook, while stirring the garlic around the pan, for about 1 minute. 3. Pour in the chicken stock and bring to a low simmer. Taste the soup then adjust the seasoning with salt and pepper. Depending on the stock used, you might need to add 1 or more teaspoons of salt. 4. Submerge the chicken thighs into the soup so that the broth covers them. Bring the soup back to a low simmer then partially cover the pot with a lid and cook, stirring a few times until the chicken thighs are cooked through; about 20 minutes. 5. If, during this time, the broth seems low, add a splash more stock or a bit of water. Turn the heat to medium-low. 6. Transfer the cooked chicken to a plate. Stir the noodles into the soup and cook until done, 6 to 10 minutes depending on the type of noodles used. 7. While the noodles cook, shred the chicken into strips or dice into cubes. Slide the chicken back into the pot and then taste the soup once more for seasoning. Adjust with more salt and pepper, as needed. Stir in the parsley and serve.

A PROMISE... Scaling Down

by John Reardon Hellomy Foodie Friends! for Saratoga TODAY January: The notorious month of New Year’s resolutions is officially here! Though you can obviously plan healthy meals for every month of the year, we’re betting that eating healthy in January tops your list of priorities. If you’re trying to eat clean this month, it can be hard to know where to start. One of the definitions of the word Resolution is: a promise to yourself that you will make a serious effort to do something that you should do. Though it’s a pretty well documented fact that most New Year’s resolutions fail, we keep making them—and we’re not alone. The custom of making New Year’s resolutions is most common in the West, but it happens all over the world. Losing weight, eating healthier, getting fit, improving our health, or getting back in shape are among the most popular resolutions made every New Years. Unfortunately, this is a resolution that we tend to remake year after year. It can be daunting when your list of New Year’s Resolutions is as long as your holiday shopping list. In addition to the post-holiday slump, not being able to keep your resolutions by February, March or even late January may increase your anxiety. When your holiday decorations are packed up and stored away, the frustration of an unused gym membership or other reminders of failed resolutions can make the later winter months feel hopeless. However, it is important to remember that the New Year isn’t meant to serve as a catalyst for sweeping character changes. It is a time for people to reflect on their past year’s behavior and promise to make positive lifestyle changes. By making your resolutions realistic, there is a greater chance that you will keep them throughout the year, incorporating healthy behavior into your everyday life. Making healthier food

Sheet Pan Chicken With Sweet Potatoes, Apples and Brussels Sprouts

INGREDIENTS

• 4 boneless skinless chicken breasts, trimmed of excess fat and lightly pounded to a relatively even thickness • 3 tablespoons extra-virgin olive oil, divided • 4 cloves garlic, minced • 2 tablespoons chopped fresh rosemary, divided • 1 teaspoon ground cinnamon • 1 teaspoon kosher salt, divided • 1/2 teaspoon black pepper, divided • 4 cups Brussels sprouts trimmed and halved (quarter if very large), about 1 pound • 1 large sweet potato peeled and cut into 1/2-inch cubes • 1 medium red onion cut into 3/4-inch pieces • 1 medium apple peeled, cored, and cut into rough 1-inch pieces (these pieces should be larger than the other vegetables) choices can help with improving the quality of your diet. However, regulating the size of food portions is a simple process that can help with weight loss. Weighing out food before it is eaten is a convenient method of controlling portion sizes and is something you can easily do at home with basic kitchen equipment. A digital kitchen scale helps with measuring. A pointer to assist with weighing: Weigh out the desired portion size. According to the U.S. Department of Health and Human Services, a standard portion for most meats and fish is 3 ounces. Look for portion size information on packages and use on-line resources such as MyPyramid.gov to learn about the recommended portion size of other foods. Weigh the food before it has been washed or cooked. Place the plate of food on the scale. The calibrated scale will measure the weight of the food only. Remove or add more of the foods until you reach the required portion. You can remove the plate as many times as you like provided that you do not press the tally button for a second time. For Food Safety reasons, you need to wash the plate thoroughly with hot water and detergent between weighing different foods. Keeping our Promise to scale down as a part of those New Years resolutions can require using the right tools to make it work. Stop by Compliments to the Chef, your neighborhood Kitchen and Cutlery store, located at 33 Railroad Place in Saratoga Springs to select a digital scale to assist with weighing ounces, pounds, fluid ounces, grams, and milliliters. We wish you all a happy, healthy, and fun in the kitchen year ahead. Remember my Foodie Friends: “Life Happens in the Kitchen.”

Take Care, John & Paula

THINK BIG shop small

Support The Community Where You Work and Play!

INSTRUCTIONS

• Preheat the oven to 425 degrees F. • Place the chicken breasts in a large ziplock bag. Drizzle with 1 1/2 tablespoons olive oil, then add the garlic, 1 tablespoon rosemary, cinnamon, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Zip the bag tightly, then shake and rub the bag to coat the chicken in the oil and spices. Set aside while you chop the vegetables and apples or refrigerate for up to 1 day. • Once chopped, place the Brussels sprouts, sweet potato, onion, and apple on a large, rimmed baking sheet. Drizzle with the remaining 1 1/2 tablespoons olive oil, then sprinkle with remaining 1/2 teaspoon kosher salt and 1/4 teaspoon black pepper. Toss to evenly coat, then spread into an even layer. • Remove the chicken from the marinade and place on top of the apple and vegetables. Place in the oven and roast until the chicken is cooked through and the internal temperature reaches 160 to 165 degrees F, about 18 to 22 minutes, or until done. Once the chicken is cooked through, remove to a plate to rest and cover with foil to keep warm. Toss the apple and vegetables on the pan, then return the pan to the oven and continue baking until caramelized and tender, about 10 to 15 additional minutes. Sprinkle with the remaining 1 tablespoon fresh rosemary. Serve warm with the rested chicken.