Carbondale Community Farmers Market - CARBONDALE COMMUNITY FARMERS MARKET

Featured Produce: Cabbage!

6/12/2016

Ever wonder how coleslaw became the official dish of summer BBQs? It's because spring cabbages are coming out of the fields in June and early July after lettuce and other leafy greens have called it quits for the season. Every picnic needs a salad, and cabbage holds up better to the heat of summer than tender lettuce.

Out of all of the late spring vegetables, cabbage probably gets the least amount of love. People who claim not to like cabbage likely haven't had it roasted or grilled. Roasted cabbage gets caramelized around the edges and takes on a buttery flavor regardless of whether butter was used or not. In the summer, grilled cabbage steaks are a fun vegetarian main dish or a nutritious omnivore side.

There are many different varieties of cabbage, some green, some purple, some crinkly, some smooth, and while most are round, there are even some unique cone shaped varieties. Now is a great time to buy cabbage at the market and try some new recipes. For some inspiration, check out this list of 20 cabbage based recipes form the Kitchn.

Recipe: Oven Roasted Cabbage with (or without) Bacon

Ingredients:

1 head green or Savoy cabbage, outer leaves removed
Olive oil
Coarse kosher salt and freshly ground black pepper
Optional: 4 slices thick bacon, 6 to 8 ounces
Optional: 3-5 cloves garlic minced (or 3-4 garlic scapes!)

Recipe:
http://www.thekitchn.com/recipe-roasted-cabbage-with-bacon-recipes-from-the-kitchn-105338

Directions:Heat the oven to 450°F. Cut the cabbage into quarters and slice the bottom of each quarter at an angle to partially remove the stem core. Cut each quarter in half again so you have eight wedges. Lay these down on a large roasting pan or baking sheet and drizzle very lightly with olive oil. Sprinkle generously with salt and pepper.
(Optional) Cut each slice of bacon into small strips and lay on top of the cabbage, tucking into the nooks and crannies of the leaves.

(Optional) Spread the garlic evenly over the slices of cabbage.
Roast for 30 minutes, flipping the cabbage wedges once halfway through. If the edges aren't browned enough for your taste after 30 minutes, put them back in for five-minute increments until they are.
Serve immediately; the wedges cool down fast.

Featured Produce: Garlic Scapes

6/5/2016

Garlic scapes are one of my spring time favorites. After a winter of eating store bought garlic and onions, I get a little unnaturally excited for these early season alliums. Never heard of a garlic scape? It's not surprising, they aren't sold in the grocery store and are only available at markets for a short period each spring. Scapes are the shoots that grow from hard-neck varieties of garlic*. They look like curly green stalks with tightly closed buds on top when they're young and tender. Farmers and gardeners harvest them in the late spring so that they won't drain nutrients from the garlic bulbs that will be dug up in a couple of months for storage.

What to do with scapes? I chop them up small and use them in place of garlic when sautéing vegetables, toss them whole on the grill, or whizz them up into a herb pesto in the food processor. Scapes are milder than garlic, slightly sweet, and a great addition to your spring ingredient rotation.

*There are many varieties of garlic, some are hard neck, which produce scapes, and others are soft neck which do not. Most of the garlic available at the grocery store are soft neck varieties that do not form scapes.

Recipe: Scape Pesto

Ingredients:

1/4 cup pine nuts (or walnuts, sunflower seeds, or almonds)
3/4 cup coarsely chopped garlic scapes*
Juice and zest of 1/2 lemon
1/2 teaspoon salt
A few generous grinds of black pepper
1/2 cup extra virgin olive oil
1/4 cup grated Parmigiano Reggiano cheese (optional)

*Or use half scapes and half herbs such as basil, dill and chervil

For more ideas on what to do with scapes, check out the following post with 7 suggestions: http://www.seriouseats.com/recipes
/2010/06/the-crisper-whisperer-what-to-do-with-garlic-scapes-recipe.html

Directions:

In a small, dry pan set over very low heat, lightly toast the nuts, stirring or tossing occasionally until just beginning to brown, about 2-3 minutes. Remove from the heat and let cool for a few minutes.
Combine the scapes, pine nuts, lemon juice and zest, salt, and pepper in the bowl of a food processor fitted with the blade attachment. Pulse about 20 times, until fairly well combined. Pour in the olive oil slowly through the feed tube while the motor is running. When the oil is incorporated, transfer the pesto to a bowl and stir in the grated cheese. If you plan to freeze the pesto, wait to add the cheese until after you've defrosted it.

Yes it's local, but how was it grown?

5/23/2016

One of the benefits of buying fresh local food from a farmers market is you have the opportunity to find out exact what’s in, or on any product you purchase . Farmers markets’ put you face to face with a farmer or producer, and give you an opportunity to ask questions about how your food was grown or prepared. It can be intimidating to ask your farmer about their growing practices if you don’t know what to ask. The questions on the side are a good starting point for engaging in a conversation with your farmer.

Some questions to ask
at a Farmers Market:

What are your growing practices?
How do you raise and feed your animals?
What do you do about pests and weeds?
How do you care for your soil? From where do you source seeds?
If your market allows carrying or reselling goods from another farm, ask the farmer if they grew everything in their booth and when it was harvested
Who are your role models or is there a farm after which you fashion your practices?

We at the Carbondale Community Farmers Market require that our farmers tell us about their growing practices in the application to sell at the market. We also ask that farmers display a provided sign stating whether their products are are certified organic, sustainably produced, or conventional produced. These labels, however, are not comprehensive and it's still important to talk with your farmer!

Certified Organic: This farm is has been certified organic by the USDA. This involved rigorous farm inspections that ensures fruit & vegetable crops were grown with NO Chemical Fertilizers, Pesticides, or Herbicides. Animals were raised under humane conditions and are free of antibiotics and growth hormones. No GMO seeds or animal feed were used. Foods were prepared using certified organic ingredients.

Sustainably Produced: Fruit & vegetable crops were grown with NO Chemical Fertilizers, Pesticides, or Herbicides. Animals were raised under humane conditions and are free of antibiotics and growth hormones. No GMO seeds or animal feed were used. Foods were prepared using certified organic and sustainable produced ingredients.

Conventionally Produced: Fruit & Vegetable crops may have been grown with the use of Chemical Fertilizers, Pesticides, or Herbicides. GMO seeds or animal feed may have been used. Prepared foods feature conventionally produced ingredients.

Ingredient: The Local Food Movement Takes Root

5/23/2016

The Sustainable Living Film Series is presenting "Ingredients: The Local Movement Takes Root", on Wednesday June 1st at 5:30pm. This is a great film about the local food movement that showcases the perspectives of farmers, chefs, and consumers. Reanna Putnam, Community Farmers Market manager, will be leading a discussion afterwards highlighting the importance of eating seasonally and supporting local farmers and markets. Several of the vendors from the Community Farmers Market will join us after the film and talk about why growing and selling in local food is important to them. Market shoppers will receive a free ambrosia tea, just show your market tote or goodies to the wait staff.

Community Farmers Market Downtown on Wednesdays!

4/18/2016

Downtown Farmers Market starts this week! Come support farmers, makers, bakers, and musicians. This season's market will feature 10-15 vendors each week with locally grown vegetables, fruits, sustainably raised meats and eggs, hand crafted soaps, herbal wellness, and baked goods.

This year, the market has a new location in the 200 block of N. Washington Street near town square between Jackson and Oak streets. There will be music, children’s activities, artisans, and educational opportunities scheduled throughout the season. The new site is adjacent to the Flyover Community Garden and close to many downtown Carbondale restaurants. Community supported radio station WDBX has worked with the market to arrange a weekly line up of local music. Local restaurants will provide hot food and cold beverages for sale at the market. What a fun way to spend a Wednesday afternoon!

We'll have greens, greens and more greens at the market this week. Spring is all about the greens. If you are looking for an out of the box way to incorporate more delicious spring salad mix into your weekly food routine, check out the recipe below for easy weeknight spring rolls!

This week’s vendors:

SIU Sustainable Farm: Salad Mixes and Kale
Plant a Seed/La Colina Linda: Leeks, large scallions, mustard greens, carrots and gluten free vegan baked goods
Mustard Seed Sowers: Kale, chard, red romaine, fresh herbs, dried herbs, handmade reed baskets, and hot and iced herbal teas
Flora Bay Farm: - flower bouquets, fresh cut herbs,dried herbs, green garlic, French sorrel and Plant starts (herbs, veggies, fruit, Cascade hops)
All Seasons Farm: lettuce, kale, eggs, pac choi, certified organic plant starts
Silver Moon Skincare: Handmade soaps, lotions, and sprays
Dayempur Herbals: Herbal tinctures, oils, salves, sprays and syrups made from organic and locally grown ingredients. Featuring allergy relief tinctures for spring.
Union Springs Farm: spinach, salad mix, arugula, microgreens, heirloom tomato and pepper plants and other garden plants
Homer Grown: Scallions, baby bok choy, popcorn, and vegetable, herb, and heirloom tomato starts
Scratch: Rhubarb soda and hickory cream soda, flat bread, and freshly milled local bread, sourdough creations, and biscuits. Ask them about their new CSB (Community Supported Brewery) shares!
Town Square Market/ Longbranch: Town Square Market/ Longbranch: handmade breads & pies, fair-trade organic coffee & Ambrosia tea, and a dinner special: Sloppy Joe’s (bar-b-que spiced local, organic ground meat served on a homemade organic bun with all the fixins, chips and beverages. Available to eat or to go!

Special Guests:

Carbondale Parks District with Kids Activities
Illinois Nutrition Education Programs: SNAP-Education with an interactive activity table featuring a range of nutrition and healthy living topics

Music at the Market
April 20th - Matthew Decker
April 27th - John Michael Veach
May 4th - Kathleen Shaffner
May 11th - Hey Honey
May 25th- Kevin Henshold-Spier

Burrito Bowl

3/10/2016

I would like to introduce you to the burrito bowl, my go to busy weeknight meal. Start with a base of cooked rice and beans: I use local Mckaskie brown rice and home cooked dried orca beans from the bulk section of the Coop, but quick cooking white rice and canned beans would speed this meal up even more. Top your rice and beans with roasted or stir-fryed veggies, add salsa and yogurt or cashew cream and maybe some tortilla chip crumbles and enjoy! A filling, quick, affordable way to eat healthy local food any night of the week.

This recipe uses produce readily available in late winter: sweet potatoes obtained from Miller Tater Farm early in the season and greens from Hollow Pumpkin Farm. A spring version could use snap pea, asparagus, and spinach. A summer version zucchini, new potatoes and bell peppers, and fall version butternut squash and collard greens. Here the veggies are cooked on the stovetop, but oven roasted root veggies like carrots, beets, and turnips would also be a welcome addition. Mix up the veggies based on what you have on hand and what is in season.

Recipe: Burrito Bowl

Ingredients:

2-3 cups cooked rice
2-3 cups cooked beans (pinto, black, or heirloom orca beans)
1 TBS dried oregano
1 tsp granulated garlic
1 medium onion, chopped
2-3 medium or one large sweet potato, diced into quarter inch cubes
1 cup kale, collards,spinach or other winter greens chopped (about half of a bunch)
1-2 TBS olive oil
1 TBS chili powder
1 tsp smoked paprika
1 tsp ground cumin
salt and pepper to taste

Optional toppings:

Crema (plain, unsweetened yogurt, sour cream, or cashew cream)
Chopped cilantro
Salsa or hot sauce
Avocado or guacamole
Crumbled tortilla chips (from the bottom of the bag)

Preparation:

Cook rice according to package directions
Season beans with oregano and granulated garlic. If using dried beans, add spices to cooking liquid when cooking. If using canned beans, drain and rinse beans then combine beans and spices in a small sauce pan and warm on low heat until ready to serve
Heat a large skillet over medium heat. Once pan is hot, add oil, followed by the onion. Lightly salt the onion and allow to cook for 2-4 minutes until soft. Add in cubed sweet potato and cook covered for 8-12 minutes. Remove the lid and continue cooking sweet potatoes until tender. Once tender, add remaining spices and stir to coat. Add greens and cover for 2-4 minutes until greens have cooked down. Stir to incorporate.
To assemble the bowl add cooked rice followed by seasoned beans and then sweet potatoes and greens. Top with a dollop of crema, chopped cilantro, salsa or hot sauce, and tortilla crumbles. Add sliced avocado or homemade guacamole if you're feeling adventurous!

Featured Item: Local Eggs

2/26/2016

Not all eggs are created equal, and deciphering the meaning of labels at the store can be tricky. Cage-free, brown-eggs, natural, free range, soy-free, pasture-raised, local? How to choose! And does it really matter?

Yes it does! Eggs coming from confinement operations are more likely to contain growth hormones, antibiotics, and present a higher risk of salmonella. Currently about 95% of eggs produced in the US come from confinement operations and it’s important to know what alternatives there are. Cage-free means that hens are not confined to cages, but does not ensure that they have access to the space or conditions necessary for the birds to thrive. Free-range or free-roaming similarly do not guarantee that hens will have adequate space or humane conditions, simply that they have access to the outdoors. Labels to look for in a store include Organic, Animal Welfare Approved, and Certified Humane which are certified by outside organizations that have high standards for animal welfare. Another common label is pasture raised, or pastured eggs. Pastured often hens live in mobile chicken coops in pasture where they have access to fresh air, grass, and bugs and produce healthier eggs. The pastured label is not well regulated, so be sure to purchase from a farmer you know! Local pastured eggs are the best!

Nutrition fun facts: “Eggs are quite possibly the world's perfect protein source. The six grams of protein in each egg has the highest biological value—a measure of how well it supports your body's protein needs—of any food, including beef. The yolks contain vitamin B12, deficiencies of which can cause attention, mood, and thinking problems.” Studies have shown that eggs from pastured chickens have twice the amount of vitamin E and more than 2.5 times more omega-3 fatty acid levels. (1)

Recipe: Kale Potato Frittata

Ingredients:

4 TBS extra-virgin olive oil
4 medium Yukon gold potatoes, peeled and chopped into 3/4-inch cubes
1 large onion, thinly sliced
2 cups kale, chopped
6 eggs
Salt and pepper

Preparation:

Pour the olive oil into a large cast-iron skillet set over medium heat. Add the onions and potatoes. Cook, stirring carefully and occasionally, until the onions brown and the potatoes are tender. This should take about 15 to 20 minutes. Toss in the kale and cook for five minutes, stirring occasionally. Turn off the heat and season with salt and pepper.
Crack the eggs into a large bowl and whisk together. Pour the eggs into the skillet. Smooth mixture out with a spatula.
Preheat the broiler. Turn the heat back on to medium. Cook for a few minutes, until the edges are cooked but the middle is still runny. Then place the skillet underneath the broiler and cook for a few minutes until the top is golden brown. Be careful not to let it burn.
Remove the frittata from the pan and let cool on a plate for a few minutes. Then slice up and serve.

Recipe:www.seriouseats.com/recipes/2009/12/potato-and-kale-frittata-recipe.html

Egg facts: www.rodalesorganiclife.com /food/free-range-eggs

A Happy ValenSwine!

2/3/2016

Pigs on pasture at Lick Creek Beef and Pork

Say I love you this Valentine's day with a home cooked meal with local meats, veggies and sweet treats. Lick Creek Beef and Pork will be offering a ValenSwine's day special of a free breakfast sausage with the purchase a two pork chops or steaks. There will also be a discount on their grass fed beef as well. This special is available only at the Community Farmers Market on February 6th and 13th. Plant a Veg Seed will be baking up some Gluten Free valentine treats (including red velvet cupcakes!), and Mario's Mama will have valentine themed treats for you fur friends.

Unfamiliar with heritage breed pork? With all of the negative press surrounding processed meat and pork recently, what's there to love about heritage breed pork? Here are four reasons.

Better for the environment: Heritage breeds are not suited to confinement settings so you can be assumed that the pig's quality of life was better than 'the other white' meat you are purchasing in the store.Pastured pork has a much smaller environmental footprint than concentrated animal feed operations (CAFOs). Waste is not concentrated and has a lower risk of contaminating water supplies.
Healthier, Happier Pigs: Pastured pigs are less likely to be over crowded, reducing the risk of illness and need for antibiotics. Pastured pigs have a more varied diet and increased exercise which leads to healthier, happier pigs.
Support small farmers supporting breed conservation: Heritage breeds were selected over several generations to preserve desirable traits that were suited for the geography and taste preferences of a specific region. Commercial pork comes almost exclusively from the White Pig, which was bred for industrial production, not flavor. Heritage breeds are raised almost exclusively by small farmers who take the extra time and care to tend to these breeds. Buying heritage breed meats helps support the farmers who make that happen.
Taste better, better for you: Unlike the bland 'other white meat' you see in the store, heritage breed pork come in a variety of textures, flavors, and marbling to suit any taste buds.Heritage breeds are often more nutritious, containing more desirable fats and nutrients thanks to a healthier diet and better living conditions.

To find out more about heritage breed pork check out the following websites or chat with our pork producers at the Community Farmers Market.

Featured Produce: Oyster Mushrooms!

1/27/2016

Oyster mushrooms enjoy a terrific reputation for being easy to cultivate, richly nutritious and medicinally supportive. They are also renowned for their ability to degrade environmental toxins, particularly hydrocarbon-based contaminants. Their role as guardians of the biosphere becomes clear as new research into their complex biochemistry proves their potential to combat hunger, improve immunity and clean up polluted lands.*

Nutrition fun facts: Oyster mushrooms are one of nature’s super foods. They are rich in protein, loaded with B vitamin, have no cholesterol, and significant levels of a cholesterol-lowering molecule lovastatin. Research has also shown oyster mushrooms to have immune supporting properties that can help fight cancer.

Storage tips: Store mushrooms in a paper or cloth bag in the refrigerator. Do not wash mushrooms prior to storage. If mushrooms need cleaned, brush them off with a rough clean town or a brush.

Preparation tips: Sauté mushrooms in a bit of butter or oil until crispy and slightly golden. Resist the temptation to stir mushrooms to allow for deeper caramelization. Crispy mushrooms make any dish special; add them to tacos, serve them a top of brown rice and greens, or reduced with wine on top of grilled meats.

Recipe: Pulled 'Shroom Sandwiches

Ingredients:

1 tablespoon grapeseed oil
2 pounds oyster mushrooms shredded/pulled into strips
2 medium yellow onions sliced
4 jalapeno peppers seeded and sliced
1 cup BBQ sauce make
1/4 cup apple cider vinegar
1 tablespoon chili powder
1/2 tablespoon thyme dry
1/4 tablespoon garlic powder

Preparation:

Heat up oil in large cast iron pan (or pot) and saute onions and peppers for about 7 minutes on medium heat until some browning occurs.
Stir in pulled mushrooms until they are well mixed in with the peppers and onions. You might need to do this in a couple phases depending on the size of your pot.
Stir all ingredients together and cook for about 20 minutes over medium-low heat stirring occasionally. You can keep them like this for even longer if you need/want to.
Serve on a soft bun, with toppings of choice (pickles, vegetable slaw,

Recipe from: http://vegetariandude.com/vegan-pulled-pork-sandwich/

*From: http://www.huffingtonpost.com/paul-stamets/oyster-mushroom_b_2522084.html

Green Smothies

1/4/2016

Looking for a little reboot after all of the holiday eating? Why not try adding a green smoothie to your breakfast routine and get a healthy does of leafy greens to start your day. Below is a basic recipe for making green smoothies.

My favorite is to use half a frozen banana, a small handful of frozen blueberries, half a bunch of locally grown kale or chard, and nut milk for my liquid. I'll add fun things like chia seeds (great for the guts and very filling!) or bee pollen (great for the immune system) to bulk up the smoothie. If I want my smoothie to be a meal replacement, I'll add half an avocado or a table spoon of coconut oil. Green smoothies are super versatile and a great way to incorporate locally grown greens from the market into your breakfast routine.

What's your favorite green smoothie combination?