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Wednesday at the market!

6/30/2015

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4th of July weekend is around the corner and I can't think of a better way to celebrate the holiday than with fresh grilled local veggies, thick cut tomatoes, and juicy peaches! What's more patriotic than eating locally grown fruits and veggies? 

This week’s vendors include:
  • Mileur Orchards:  Peaches, assorted fruit butters and sauces, and 6 inch pies and crisps
  • Homer Grown: Sweet corn, tomatoes, green beans, cabbage, kale, carrots, beets, new potatoes, broccoli, onions, scallions, and summer squash
  • Karl Sweitzer Produce: new potatoes, summer squash, kale, collards, cabbage, beets, onions, sweet corn, and tomatoes 
  • Mustard Seed Growers: Collards, kale, chard and fresh herbs
  • Countrysprout Organics: kale, carrots, flower bouquets and Maryanne's Organics Body Care
  • Flora Bay Farm: Flower bouquets, cut herbs, new potatoes, heirloom kale, Swiss chard, hard neck garlic, hot peppers
  • Mclaughlin's Strawberry and Vegetable Farm: Tomatoes
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Featured Produce: Fresh Cut Herbs!

6/29/2015

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It's peak vegetable season. One of the best way to flavor up all of the fresh produce you can get at the market is with fresh cut herbs. Many of our vendors have great selections of these and more exotic cut herbs available at market. Try something new this week! 
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Market Scavenger Hunt!

6/26/2015

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Get to know your produce and your farmers with a market scavenger hunt! For the next two weeks at the Community Farmers Market we will be providing short and easy to complete scavenger hunt sheets to be completed at the market. This is a great way to engage you kids at the market, to teach them about new foods, and to get to know your farmers! 

Scavenger hunts can be picked up at the Market Information Table on market day. Return your completed scavenger hunt sheets to the market information table to be entered for a market drawing at the end of the season. 

Do you Instagram? Photo catalogue your responses via Instagram by tagging #marketscavengerhunt @carbondalemarket. 

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This week at the market!

6/26/2015

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t's officially summer and we are rapidly approaching peak vegetable season. Stop by and soak up the summer abundance at the Community Farmers Market this Saturday. New this week: nectarines and a limited supply of tomatoes! Looks like another cloudy, cool Saturday morning. Perfect weather for a market! Hope to see you there!

 
Have you seen those big beautiful heads of cabbage at the market the last few weekends? They are HUGE! and perfect for making sauerkraut with. Sauerkraut is super easy to make at home, and a fun way to experiment with fermented foods if your own kitchen. Fermented foods provide valuable probiotics that help regulate gut flora that help with digestion. Are you wanting to reduce inflammation, loose weight, improve your mood, or lower your risk for cancer? Eating more fermented foods, in addition to diet and exercise, may be the answer! Grab a head of cabbage at market this weekend and try for yourself! 
This week’s vendors include:
  • Mileur Orchards: Nectarines, white nectarines, peaches, assorted fruit butters and sauces
  • Stuart's Sweets:Carrot Cake Cupcakes, Whoopie Pies, Apple Cinnamon Loaves, and Ice tea 
  • Homer Grown: Green beans, cabbage, kale, carrots, beets, new potatoes, broccoli, onions, scallions, summer squash, and a limited supply of tomatoes
  • Karl Sweitzer Produce: new potatoes, summer squash, kale, collards, cabbage, beets, and onions
  • Mustard Seed Growers: Collards, kale, chard, salad mix and fresh herbs
  • Countrysprout Organics: kale, carrots, flower bouquets and Maryanne's Organics Body Care
  • SIU Sustainable Farm to Fork: Asian greens, new potatoes, carrots, baby beets, onions, cabbage, and fresh herbs

Small Batch Sauerkraut

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Ingredients:
  • 1 medium head of cabbage
  • 1-3 tablespoons sea salt 
Instructions:
  1. Chop or shred cabbage. Sprinkle with salt.
  2. Knead the cabbage with clean hands, or pound with a potato masher or Cabbage Crusher about 10 minutes, until there is enough liquid to cover. 
  3. Stuff the cabbage into a quart jar, pressing the cabbage underneath the liquid. If necessary, add a bit of water to completely cover cabbage.
  4. Cover the jar with a tight lid, airlock lid, or coffee filter secured with a rubber band.
  5. Culture at room temperature (60-70°F is preferred) until desired flavor and texture are achieved. If using a tight lid, burp daily to release excess pressure.
  6. Once the sauerkraut is finished, put a tight lid on the jar and move to cold storage. The sauerkraut's flavor will continue to develop as it ages.

Makes approximately 1 quart

from: 
http://www.culturesforhealth.com/sauerkraut
1.


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Featured Produce: Swiss Chard!

6/22/2015

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Swiss chard is known for it's large, dark, glossy leaves. It is a close relative to beets and spinach and has a mild flavor that is subtly sweet with earthy undertones similar to beet greens. Though lesser know, chard is every bit as vertical as it's cousin spinach and can be used place of spinach in most of your favorite recipes. Chard, unlike spinach, is available summer through late fall and into the winter. Chard stems can come in a variety of colors including electric red, light pink, bright orange and pale green and add a great pop of color to any dish!    

Nutrition Fun Facts: Swiss chard is an excellent source of minerals such as calcium, potassium, and magnesium! Together, these three minerals target the muscles to ensure proper maintenance, fluid retention, and contraction occurs. (2) Chard also has been linked to blood sugar regulation by helping regenerate cells in the pancreas (3).


Storage Tips: 
Do not wash Swiss chard prior to storing as it will cause it to deteriorate faster. Chard should be stored in a plastic bag in the crisper of the fridge where it will last for up to 5 days. (3) 

Preparation Tips:
Stalks and leaves can be consumed raw, baked, blanched, boiled, pickled, and sautéed. For a quick sauté, remove the leaves from the stems and chop into 1 inch strips. Stems take longer to cook and should be finely chopped and added to the pan when you add onions, garlic or root vegetables. Leaves will cook down quickly and can be added at any time to a sauté.  Large leaves can be used in place of tortillas for a healthy veggie wrap. Chard is a great 



Ingredients

•   6-7 large Swiss chard leaves
•   1 small head of orange cauliflower
•   1 and ½ TBS olive oil
•   3 cloves garlic, pressed or minced
•   pinch of salt
•   1 sprig of fresh basil, leaves finely chopped
•   1 medium zucchini
•   Sweet pepper (1 large or two small) thinly sliced
•   1 medium avocado, sliced
Optional:
·   Protein: marinated chicken, tofu or tempeh
·   Dipping sauce: peanut sauce, thinned pesto, vinaigrette, goddess dressing, etc. 

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Instructions


1.     Chop off the stems of the swiss chard at the point where it meets the leaf.
2.     Chop the cauliflower into small pieces and pulse them in a food processor until it looks like rice.
3.     Place the olive oil in a sauté pan over medium-high heat. Once the pan is hot, add the garlic and let it fry for about a minute or two, or until the garlic starts to brown. Add the pulsed cauliflower rice and cook it for about 2-3 minutes. Add a pinch of salt and chopped basil to the cauliflower and stir.
4.     Make zucchini ribbons with a vegetable peeler, by peeling
5.     To assemble the wraps, place a large leaf flat down. Add sautéed cauliflower, zucchini noodles, red pepper, and avocado along the swiss chard stalk and optional protein and fold chard leaf to create a wrap.

*These wraps are best consumed when they are freshly made. Refrigerate any leftovers in an airtight container

recipe adapted from: Lisa Lin's Vegan Swiss Chard Wraps at Healthy Nibbles and Bits 

1. “Chard.” University of Illinois Extension. <http://extension.illinois.edu/veggies/chard.cfm>
2. “Minerals.” Nemours Children’s Health System. <http://kidshealth.org/kid/stay_healthy/food/minerals.html>
3. Stephens, James. “Swiss Chard-Beta vulgaris.” University of Florida IFAS Extension. < https://edis.ifas.ufl.edu/mv143>.

4. “Swiss Chard” Worlds Healthiest Foods:  http://whfoods.com/genpage.php?tname=foodspice&dbid=16

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This Saturday at the market!

6/19/2015

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We've got a great market planned for this weekend. Mileur Orchard will be back with early season peaches and summer produce is picking up stride and we will have a wide array of veggies from broccoli and cauliflower, to new potatoes and zucchini. Get stocked up for a farm to table Father's Day dinner!
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A BIG thank you to everyone who made it out to our first Wednesday Community Farmers Market of the season! We are really pleased with the new time and location and look forward to being able to provide local foods to the Carbondale area during the week. Be sure to stop by next week and check it out! 

The Community Farmers Market Downtown is located on Washington Street between US Hwy 13 east and west. Weekday market hours are Wednesday from 4-7pm.
This week’s vendors include:
  • Mileur Orchard: Early season cling stone peaches, donut peaches, apple and peach butters and sauces 
  • Flora Bay Farm: Flower bouquets, cut herbs, mulberries, hot peppers, heirloom kale, Swiss chard, and scallions
  • Homer Grown: green beans, black raspberries, cabbage, kale, carrots, beets, new potatoes, broccoli, onions, scallions, and summer squash
  • SIU Sustainable Farm: cabbage, broccoli, carrots, beets, onions, herbs, kale, new potatoes
  • Karl Sweitzer Produce: kale, collards, cabbage, beets, new potatoes, cauliflower, herb starts and summer squash
  • Mustard Seed Growers: Collards, kale, salad mix and fresh herbs
  • Miller Tater Farm: New potatoes, cabbage, summer squash, sweet potatoes 
  • Stuart's Sweets: chocolate zucchini bread, blueberry muffins, blonde brownie
  • Tigerlily Studios: Creative knitware 
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This week on the nutrition education series we featured zucchini. We all love zucchini bread, but who wants to heat the house up baking in the summer? This week on the blog we talk you through how to grill and ribbon zucchini for savory summer treats. Follow the link to learn how to make Savory Zucchini Ribbons or stop by the market information table to pick up a paper copy. We will have a nutritionist available at the market information table to answer any and all questions about preparation, storage and nutrition. A great resource if you're looking eat more veggies this season!
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Featured Produce: Zucchini

6/15/2015

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Zucchini is the most popular of the summer squash family and grows rapidly during warm seasons. It is an extremely versatile vegetable that helps add moisture and color to recipes. Zucchini is a low calorie replacement for pasta in a number of dishes from lasagna to Asian ‘zucchini’ noodles with peanut sauce. The possibilities are endless really, why stop at zucchini bread?

Nutrition Fun Facts: Zucchini is approximately 95 percent water and very low in calories. Great for those watching their weight! It is an excellent source of vitamin C and potassium. In addition, the peel contains insoluble fiber that benefits the digestive system. (2)

Storage Tips: Store zucchini in a plastic bag for up to 4-5 days. Do not wash it until you are ready to use it, damp squash will rot even in the fridge. Store cooked zucchini for up to 2 days in a sealed container. (1)

Preparation Tips: Zucchini is incredibly versatile; it can be baked, boiled, broiled, deep-fried, grated, grilled, marinated, pan-roasted, consumed raw, sautéed, shaved, steamed, stir-fried, stuffed and of course turned into zucchini bread. The zucchini plant also produces an edible blossom that can be battered and fried. A summertime favorite preparation is grilled zucchini. Slice small to medium zucchinis length wise into quarter inch strips, toss with oil, salt, and pepper and toss on the grill. These are a great as a side or on a sandwich. 

Recipe: Savory Zucchini Ribbons 

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Ingredients

•   2 medium zucchini
•   1/4 teaspoon salt
•   1/4 teaspoon freshly ground black pepper
•   2 ounces sun-dried tomatoes, packed in oil (about 24)
•   3 ounces goat cheese
•   2 tablespoons chopped fresh chives (can sub scallions or onion tops)
•   2 tablespoons extra-virgin olive oil

 

Preparation

  1. Cut the zucchini into ribbons using a vegetable peeler. Hold the zucchini firmly at the tip and draw the peeler down. Transfer the ribbons to a large bowl.
  2. Toss ribbons with oil, salt and pepper. Add in sun-dried tomato, goat cheese, and chopped chives and serve.
Serves 4

1.) “Dietary fiber: Essential for a healthy diet.” The Mayo Clinic.  <http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/indepth/fiber/art 20043983>.
2.) “Zucchini and Summer Squash.” The University of Maine. <http://umaine.edu/publications/4257e/>.
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This week at the market!

6/12/2015

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The summer bounty is starting to come in. This week at the market we will have the first of the early season peaches from Milleur Orchards, several varieties of cabbage and tender summer squash. We also welcome back Stuart’s Sweets with his better than grandma’s baked goods!

Do you struggle to make it to the Saturday market? We’ve got you covered! The Community Farmers Market is starting a weekday farmers market in downtown Carbondale. The market will take place on Wednesday afternoons from 4-7pm in the lot on the corner of Washington and Walnut. The market will feature the high quality produce from your favorite small farmers as well as honey, soaps, dry noodles and more. Stop by this Wednesday and check it out!  



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Have you keeping up with our featured produce series on the blog? Each week we feature a different seasonal produce item, provide you with a recipe, nutrition facts and storage and preparation tips.

This week we featured cabbage. Did you know that eating cabbage can lower cholesterol? Ever tried a mayo-free coleslaw? Click here to read more about cabbage or stop by the market information table to get a paper copy a the market! We are available to answer any and all questions about preparation, storage and nutrition at the market information table. Come and talk to us! 


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This week’s vendors include:
  • SIU Sustainable Farm to Fork: cabbage, broccoli, carrots, beets, onions, fresh herbs, kale, and new potatoes
  • Flora Bay Farm: Flower bouquets, cut herbs, mulberries, hot peppers, heirloom kale, Swiss chard, and scallions 
  • Homer Grown: cabbage (5 varieties!), kale, carrots, beets, new potatoes, broccoli, onions, scallions, and summer squash
  • Karl Sweitzer Produce: kale, collards, cabbage, beets, and green onions
  • Mustard Seed Growers: Collards, kale, salad mix and fresh herbs
  • Stuart’s Sweets: baked treats
  • Milleur Orchards: Limited supply of early season peaches and doughnut peaches


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Community Farmers Market, on the move!

6/11/2015

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Local produce, coming your way! The Community Farmers Market is starting a weekday farmers market in downtown Carbondale on Wednesday evenings, in addition to our Saturday morning market at the Carbondale Community High School. The market will be held at 220 S. Washington, in the lot at the corner of Washington and Walnut from 4-7pm on Wednesdays beginning June 17th.

This isn’t the first time a farmers market has been held in this downtown area.  Bruce Chrisman of Countrysprout Organics remembers bringing their 18th month old daughter to sell at the Carbondale Farmers Market in 1978. “We sold alfalfa and lentil sprouts, yellow baby watermelons, cucumbers, and tomatoes. Maryanne sold lemonade and baked goods.” The Chrisman’s currently sell their certified organic produce and skin care products at the Community Farmers Market and the Neighborhood Coop. Carbondale Mainstream operated a Wednesday farmers market downtown in the early 2000's.

We see this market as an opportunity to provide high quality local foods to Carbondale residents that cannot make it to Saturday morning farmers markets. We also hope that a weekday market may attract area chefs looking to source local produce for their restaurants. 

The market will feature a small core of produce growers, a number of whom farm without the use of chemical pesticides and fertilizers. We think it is important that customers get to know their farmers and have an opportunity to learn about what goes into their food. Our growers love to talk with their customers about their produce, how they grew it, how to prepare it, what it goes well with. The smaller market means that customers get a bit more face time with their farmer.

In addition to produce, the Community Market will also feature local honey, dried pasta, baked goods, soap and skin care. The market accepts credit, debit and EBT in exchange for market tokens. We hope to see you there!

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Featured Produce: Cabbage!

6/10/2015

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Cabbage is a versital all seasons vegetable. It can planted early in the season and harvested for summer salads, or late in the fall and stored for winter stews and soups.  Coleslaw is a staple at many summer picnics and BBQ’s, however, cabbage salads need not be drenched in mayo to be good. Try this week’s recipe for Rainbow Cabbage Slaw for a unique twist of the summer classic!

Nutrition Fun Facts: Cabbage (and it’s relatives broccoli, cauliflower, kale, etc) contain high qualities of powerful antioxidants that produce enzymes that help the body detox. Regularly consuming vegetables in the cabbage family can lower levels of ‘bad cholesterol’ in the blood and reduce the risk of heart disease. It is an excellent source of fiber, B6, folate and other vitamins that regulate heart rate and blood pressure.

Storage tips: Keep cabbage cool by storing in a loose plastic bag in the crisper of your fridge. Partial heads can be wrapped with plastic and returned to the fridge. Cabbage is a traffic storage crop and can last for weeks or months in cool environments. Once cut, cabbage begins to loose vitamin C content so use cut heads within several days for maximum nutrition.   

Preparation tips: Cabbage can be eaten raw and cooked. Raw cabbage can be cut into wedges and then into large pieces and dipped in salad dressing for a healthy snack. Thinly slice or shred for slaws or salads. Shredded cabbage is a great topper for tacos, in spring rolls, or as a crunch side salad base. Steaming cabbage brings out a different set of nutritional properties. Whole cabbage leaves can be steamed or boiled until pliable, stuffed with ground meat or rice and vegetables. Thick sliced cabbage can be added to soups and stews and is very tender once cooked down.  


Recipe: Rainbow Cabbage Slaw

INGREDIENTS

•       ¼ small head red cabbage, finely shredded
•       ¼ small head green cabbage, finely shredded
•       1 large (3 small) carrot(s) , grated
•       ¼ cup fresh parsley, chopped
•       1 green onion, finely chopped
•       ¼ cup dried cranberries
•       ¼ cup raw sunflower seeds
•       ¼ cup apple cider vinegar
•       1 tbsp Dijon mustard
•       1 tbsp fresh ginger, grated
•       ½ tsp salt
•       ¼ tsp black pepper


INSTRUCTIONS

1. Add all ingredients through white wine vinegar to a large a mixing bowl. Set aside

2. In a separate bowl, add vinegar, ginger, sambal, salt, pepper and Dijon mustard. Blend until well combined. Pour over reserved salad and stir well.

3. Serve immediately, or refrigerate for a few hours to allow flavors to develop.

4. This salad will keep for 2-3 days in the refrigerator.

Adapted from: http://thehealthyfoodie.com/sweet-potato-and-kale-chicken-patties-and-a-super-healthy-coleslaw/

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