Tour Your Local Farmer's Market for Fresh, Healthy Delights

This month we're doing a short series on shopping and cooking from your local farmer's market. Farmers markets can be one of the best sources for fresh, healthy foods. Usually picked that day, produce at your local farmer's market is often much fresher and thus more nutritious than even organic produce at the supermarket. You can also find great deals, especially if you shop towards closing time, when farmers are eager to unload their remaining goods at a discount. Fall is a great time for farmers market shopping, with cool mornings, fresh breezes, and the bounty of summer still in abundance, and fall crops coming on as well.

Walk through your local farmers market and you're walking into a world of wonder.  You'll immediately be intrigued with the amazing scents and sights.  Let's just take a tour through a sample farmers market.  We'll choose a scenario in the South as an example just to get you thinking.  Here we go.

The Entry

Farmers market, Saint Paul, Minnesota (Photo credit: Wikipedia)

Farmers markets are mostly outdoors in the South, or possibly in several tents or shelters, but with sides wide open. There may or may not be a single entry point. Either way, the masses of people arrive usually pretty early in the morning to avoid the heat of the day. Shoppers descend on the booths and the farmers just after daybreak. You're right there with the swarm, making the chicory coffee tent your first destination. 

As you make your way into the line of tents, you see people bartering over the prices, learning techniques on how to skillfully pick the ripest produce off the vine. You see the samples of honey, salsa of all types, and fruit preserves being tasted and swooned over. The sun is up now and shining bright, but a cool breeze is blowing, thankfully. “Turned out to be a pretty nice day,” is commonly exclaimed by the farmers. The fall season offers a break from the heat, and any break from the heat is a “pretty nice day.” At this point, you have to decide which way to go, so you look and decide to follow the crowd.

The Senses

You don't get far before you notice the aromas. You take a deep breath and enjoy.  Depending on the season, you're treated to the smells of fresh fruit like cantaloupes, peaches, strawberries, and watermelon.  Suddenly you feel extremely hungry.  You begin to check out the offerings, hoping for samples now. You aren't disappointed.  There's a display of cut up cantaloupe.  And there's a peach with a knife stuck in it, meant for you to help yourself.  It looks like there are little spoons next to the honey and salsa display.  Bingo!

You realize you've been sampling a bit too much and decide to buy some honey before you move on.  There are other tables that draw your attention now with an array of gorgeous colors and aromas. You begin to move through the market.  You now spot the deep eggplant purples, the Swiss chard red and greens, and the pale mix of creamy white and yellow of the corn on the cob.  Then you see the beautiful colors of the bins and bins of pumpkins, squash, fall beans, potatoes, beets, and onions.  And and of course the abundance of fall greens; collards, kale, mustard, beet greens.  You turn the corner and the air is thick with a blend of aromas from the rows and rows of fresh herbs.  Now your arms are loaded with an array of colors and aromas, promising flavors beyond compare. You could linger longer just to let your senses enjoy, but, it's time to continue exploring, and sampling.

Taken at the Traverse City Farmers Market. (Photo credit: Wikipedia)

The Surprises

On your trip around the tents, you come across some rather unique stations. One farmer is selling everything dairy you could possibly think of including homemade butter, raw milk, and soft cheeses.  He offers you a taste of the chocolate milk he is selling and amazingly it tastes like liquid pudding in a cup.  Now you notice another merchant who is making fresh kettle corn.  He picks up his little paddle and begins to make circular movements in a large black kettle. Suddenly, kernels come popping out as he stirs faster and faster.  This may be the perfect snack right now.

You find more of a variety of products than you could ever imagine, from homemade soaps, natural cosmetics, garden decorations, and handmade jewelry and accessories. There is one tent that has handmade organic cotton baby clothes. There is a woman at another tent selling rag rugs she made using her grandmother's patterns.  If you can imagine it, you'll probably find it.  You wander into another section and you are met with a wall of canned goods.  Now you're exhausted.  You're only halfway through the market.  Do you leave or continue your journey?  One more tent.  Just one more.  Then you hear popping in the background and make your way towards the noise and find a farmer freshly grinding grits and cornmeal.  These are the things you didn't really plan to see.  What's next?  Will your pocketbook be able to handle the surprises?

The Purchases

You've exhausted yourself and your supply of cash.  You finally head back out to the car with your bags of goods and examine the spoils you came away with.  A half gallon of that delicious chocolate milk, a small bag of kettle corn, a couple cantaloupes, a jar of honey, some peaches, collard greens, potatoes, carrots, okra, and even a bar of homemade soap.

Oh yes, you will definitely be back. Maybe you should measure that spot you've been thinking of putting a rug.  You never know what you'll find at the farmers market, but it's sure to be a fun and rewarding trip!

Recipe: Simply Sparkling Cranberry Apple Punch

This simple and delicious drink is packed with the tangy flavors of fall, but it's great any time of year!  From a holiday or special occasion, to a summer evening sipping on the patio, this one is sure to please the palate of just about anyone. The cranberry lends a beautiful color, and the soda gives it a festive flair. For the ultimate in freshness and nutrition, make your own fresh juices. It's really easy with a good juicer, like the one we reviewed on Wednesday.  Just juice, mix, pour, and sip away!

(Photo credit: Wikipedia)

Simply Sparkling Cranberry Apple Punch
(Serves 2-4.)

Ingredients:

2 cups cranberry juice
2 cups apple juice
1 1/2 cups orange juice
2 cups Club soda
ice cubes
orange slices for garnish

Directions:

• Pour the three juices into a large punch bowl or pitcher and lightly stir to combine.
• To serve: Pour the Club soda in and stir, then pour into glasses with a few ice cubes and float an orange slice on top for garnish.

Review: Breville BJE200XL 700-Watt Compact Juice Fountain

Juicing is delicious and healthy and all you need is a high quality juicer to give your overall well being a boost with delicious vegetable and fruit juices. The combinations of juices from fruits and vegetables are practically endless and just about anyone can make a juice that is to their taste.

Breville BJE200XL Compact Juice Fountain (Photo credits: Best Buy)

The Breville BJE200XL Compact Juice Fountain is a powerful device that juices quickly and efficiently. Whether you are trying to juice pineapple (with the rind still on), carrots, or apples, you'll have a delicious drink in no time flat, and you can extract much of the nutrition which is in the peels as well, which sometimes makes the juice even healthier than just eating the fruit. (However, be sure to only use organically grown fruits and vegetables if you are juicing with the peels on.)

The machine is straight-forward to clean, with some parts being dishwasher-safe. A helpful cleaning brush also comes with the machine. It is highly reviewed by users, and is one of the most popular and well-liked juicers on the market today. The Juice Fountain has a centered knife-blade assembly and cuts the fruit and vegetables into tiny bits before pressing them through the stainless-steel micro-mesh filter. The end product is healthy, delicious and nutritious juices for the whole family. Drink them plain or mix with sparkling water for a refreshing soda-like beverage.

Overall, if you are looking for a good quality but relatively inexpensive juicer, this one is a great choice

Where to buy: www.amazon.com 

Healthy Homemade Drinks That Keep You Hydrated

When the weather is warm it's important to make sure that you have the proper fluid intake. But drinking too many of the wrong fluids can actually make you more thirsty. Here are some homemade drinks you can make that taste good and keep you full and cool.

What is it about drinks? We feel thirsty so we grab all manner of wet liquids, but they all aren’t created the same. And many people forget to count their drinks when they are adding up calories in their day.

Here is an eye-opener. One glass of soda is one cup or 8 ounces. With one of those large 24-ounce bottles, that would equal three servings. If each serving is about 120 calories, then drinking the whole bottle means you’ve just consumed 360 empty calories (not to mention all the chemical additives you just consumed). That could be the better part of a meal that would have kept you full. Instead, it’s a soda that will leave you hungry in 20 minutes.

Healthy Drinks

(Photo credit: Wikipedia)

What we need is a drink makeover. Separate the hydration drinks from the non-hydration drinks. Sodas are definitely non-hydration drinks. This means that while they may taste good, they are not meeting the thirst need.

In your body, all of that extra sugar is actually causing more water to be pulled out of the cells. The same thing happens with caffeinated drinks. So, caffeine drinks and sugar-filled drinks are not what you want to drink if you need to stay hydrated.

Here are some drinks that you can make at home that will fit the bill. Obviously the best hydration drink is water but sometimes you need a change. Many other healthy foods contain water and you can use that to your advantage.

* Smoothies – Fruit contains natural sugars and also a lot of water. Use fiber-filled fruits like mangoes, bananas, strawberries and blueberries. Mix with vanilla or plain yogurt and some ice cubes or fruit juice. If you need to, add a little honey to taste. Mix well in a blender. (I do this pretty much every morning for breakfast throughout the summer when I want something cool and fresh to start the day. I also add a tablespoon or so of organic virgin coconut oil for a bit of healthy fat and it really does keep me full until lunchtime.)

* Lemonade – Instead of using those drink mixes, make your own. Juice six to eight lemons. Add the juice to a large pitcher. Fill to near the top with water. For sweetness, instead of adding sugar, try a natural sugar substitute like Stevia or honey or agave nectar. Mix well. Allow to chill in the fridge. Serve over ice.

* Fruit teas – Start with your favorite flavored tea or herbal infusion. Be sure that it is decaffeinated. Steep the tea bags in a pot of boiling water. For taste, add some honey. You can also add some fruit juice concentrate to further sweeten the taste.

If you like soda, for any drink that you make at home like lemonades or teas, you can mix with equal parts seltzer water for a bubbly refreshing take on soda without all the extra calories. Or use one of the popular soda maker machines to turn just about any beverage into a sparkling drink.

Drink to your health this summer and stay hydrated with these healthy and refreshing drink ideas.

Recipe: Chocolate Banana Campfire Bundles

Just as campfire cooking doesn't always have to mean beans & franks, campfire dessert doesn't always have to mean s'mores. (Although if you like s'mores, go for it!)  But this recipe will blow the pants off even the fanciest s'more - with marshmallows, chocolate, AND peanut butter, your kids will never want to go  back - except for more...of this! You'll like it too - it's simple and easy, and with minimal cleanup since the foil packets serve as the dish.

Chocolate Banana Campfire Bundles

Ingredients:

1 banana per serving
1/4 cup chocolate chips or chocolate bar, cut up
2 Tbsp peanut butter chips
1/4 cup miniature marshmallows
1/2 Tbsp cold butter
heavy duty aluminum foil, one square per banana

Directions:

1. Peel the bananas, then slice each banana lengthwise.
2. Place a pat of butter (about 1/2 Tbsp) on a sheet of foil.
3. Lay banana halves on top of the butter and cover with the remaining ingredients.
4. Wrap tightly inside the foil and place on hot campfire coals for about 3 to 5 minutes. 
5. Use a heavy set of tongs to remove package from the fire.
6. Open carefully and eat with a spoon in the foil packet. Makes one per person.

Recipe: Campfire Stewed Beef And Veggies

Whether you're rustling up some grub before settling in for a long night of campfire ghost stories, or wanting a hot breakfast on a cool fall morning by the campfire, this one hits the spot. Apples add a fall flavor to this traditional cool-weather dish, and making it outdoors over a campfire will add an authentic twist to an old classic.

Campfire Stewed Beef And Veggies
(Feeds 4-6.)

Ingredients:

(Photo credit: Wikipedia)

3 Tbsp flour
2 tsp salt
1/2 tsp pepper
1/2 tsp dried thyme
2 lbs beef stew meat
3 Tbsp cooking oil
2 cups fresh apple cider
1/2 cup water
2 Tbsp apple cider vinegar
1 bay leaf
4 medium red potatoes, scrubbed and cut into bite size chunks
3 small onions, rough diced
2 carrots, peeled and cut into bite size chunks
2 celery stalks, washed and cut into bite size chunks
1 tart firm apple, washed, cored, and cut into bite size chunks

Directions:

1. (This part can be prepared before you get to your campsite, and you can also bring all of the vegetables and meat already cut up.) Start by combining the flour, salt, pepper, and thyme in a large ziploc bag. Toss beef into the bag with flour mixture and shake until beef is coated well. 
2. Into a cast iron Dutch oven (or other campfire safe pot) add the cooking oil, heating it over a medium flame.  Add the meat (a little at a time) and brown the pieces, removing as necessary to make room for more.
3. When all the meat is browned, put it all back into the Dutch oven.
4. Add to the Dutch oven the fresh apple cider, water, and vinegar, and bay leaf, cover and bring to a boil.  
5. Move pot to lower flame on campfire, and let soup simmer until meat is tender. This should take anywhere from 15 to 25 minutes depending how low you can get the flame.
6. Add the remaining vegetables and continue cooking over low flame until the vegetables are tender, about another 15 to 25 minutes.
7. Serve hot in big bowls with crusty bread to compliment.

Food Safety While Camping

It's a great time of year for camping, with cooler nights, and warm days where swimming, hiking, and fishing are all great activities for the whole family. When camping, there are a few special concerns to keep in mind when it comes to food.

Safety is, and should be, your first concern when camping.  All the planning and excitement for a fun-filled camping experience won't do you any good if it's all ruined because of an unpleasant experience, or worse.

(Photo credit: Wikipedia)

When thinking about safety, most people think about putting the fire out safely, having bandaids ready,  or even about insect repellent and sunscreen.  But, believe me, there is another concern to think about – food safety.  And we're not just talking about keeping your potato salad cold.  We're also talking about keeping your food, and you, out of harms way.

How does food storage affect your safety at a camp site?

1. Food poisoning – cases are reported every year of campers suffering from illness and actual food poisoning due to improperly cooked or improperly stored food.

2. Wild animal attacks – although rare, cases of attacks due to an animal being startled while foraging for food are still reported.

As you can see, food storage accounts for several safety issues. Let's take a look at some tips and tricks for how to safely store food when camping.

The Cold Food

Choose a cooler that will safely accommodate your food and keep it cold. Placing frozen bottles of water inside of your cooler will keep your food and the cooler colder for a longer period of time, and you can drink the water. Freeze any meat that you won't be using the first day in camp. This will allow it to thaw inside of the cooler and cut down on the chances of it spoiling before you use it.  It will also act as an ice block to keep everything inside the cooler cold. Think of it this way; a frozen block of ice takes up room and doesn't feed anybody, whereas a frozen slab of bacon, meat, or fish does double duty. 

The Nonperishable Food

Store your nonperishable food items in plastic containers with airtight lids. This will keep your food items safe from weather, bugs, and larger hungry critters, and will also keep everything together in one place. Bread, cookies, and other dry food items should be kept in one container, tightly sealed.  Other heavier items, like fruit, should be kept together in a separate airtight container. You don't want your grapefruit rolling around on top of your bread.  And, yes, keep your canned goods in this same manner. Even though critters won't get into a can, if it rains, you won't lose the labels and end up with 'surprise soup' for dinner.

Camping Breakfast Day Two (Photo credit: Simply Bike)

The Cooking Utensils

Place your cooking items such as pots, eating and cooking utensils, plates and cups in several plastic containers with snap on lids. This way you'll have everything in one place when you need to find it. By storing them in the container, you'll keep everything clean when you go to use it again. The plastic containers also double as wash up stations, which is another important safety consideration. You don't want to leave dirty food-covered utensils sitting around.

Safeguard Containers For Car Campers

Place your food storage container and cooler inside of your car before you crawl into your tent at night. Critters such as raccoons and squirrels are quite resourceful and will figure out how to open or chew through almost anything holding food.  If you're in bear country, you may just wake up and find entire containers missing.  And never, ever, ever store your food inside of your tent.

Safeguard Containers For Hikers

If you are hiking into your campsite, you won't have your car to store your food containers.  Instead, you'll need to put your sealed food containers into sacks and hoist them up in a tree. Your goal is to keep them out of reach of any animals, such as bears, that may be attracted to your food. Make sure you still put your foods in airtight containers so an animal is less likely to smell anything tasty. Then be sure to hoist the bags up in a tree at least 50 yards away from camp. Do this on day one because if an animal gets even one treat from you, they will be back for another, even if you have safeguarded it.

Planning for food safety for your camping trip takes a bit of work, but it's worth it.  Food cooked over a campfire under the stars somehow makes everything taste better.  Keep your food, and your family, safe with these simple food storage tips, and enjoy the great outdoors!  And be sure to check back later this week for some tasty campfire recipes!