TOO HOT TO COOK?

TOO HOT TO COOK?

August 2,2020

Not all of us have AC's in our kitchens.  Feeding our families on those very hot day days, just thinking about turning on the stove makes you feel faint. Here are some things we have learned we thought would help.  Think differently about summer meals. Think about summer meals the same way you think about summer clothes. Plan more colorful meals with a Lighter taste that fits the season. Think of your your fridge and freezer as a "food closet." Stock it with a variety of colorful choices.

What to eat:.

• Listen to your body. Your body needs energy, not extra heat in the summer.  Juicy fruit and veggies give you the nutrition you need without the extra heat.

• Make fruit and veggie combinations the center of your plate:  Prepare satisfying, delicious, lighter meals with the nutrition you need to feel better in the heat. Add cooked meat or tuna to add more flavor.

• "Accessorize" your food with fresh mild and spicy salsas and fresh herbs.

Stock your fridge and freezer like your closet: 

• Shop local and fresh for the week. Buy veggies with a dish in mind. Shopping at local farmers markets like Harvest Home gives you the best quality of ripened on the farm and picked the day before produce.  You can use SNAP, WIC and Senior Farmers market coupons and Health Bucks to pay.

• Build your food wardrobe

  • Store your veggies properly in the fridge or on the counter

  • On cool days or early in the AM, cook meat, pasta or rice and store meal size portions in the fridge.  

• Accessorize- Make extra salsa, sofrito or pesto and freeze in ice cube trays. Now they are ready to use whenever you need them.

Think differently. With a "food closet", it's easy to be creative and prepared for any hot occasion.  Stay cool and enjoy.

RECIPE: Taste of August Taco Salad

INGREDIENTS:

• 3 cups of chopped lettuce or other greens

• 1 can of beans or chickpeas ( or 1 ½ cups of leftover beans)

• 3 tomatoes

• ½ cup of corn, cooked or raw kernels

• 2 or 3 scallions or ¼ red onion

• 1 ½ cups of tortilla chips, roughly broken

• ¼ cup of shredded sharp cheddar cheese

For the Dressing: Add just before you serve

• ½ cup of sour cream or yogurt

• Juice of 2 limes (About 4 Tablespoons)

• Salt and pepper to taste

PREPARATION:

1. Mix all the ingredients except the dressing in a large bowl.

2. Mix sour cream or yogurt with lime juice, salt and pepper in a separate bowl and adjust to your taste.

3. Add dressing just before you serve and toss. 
    

BE CREATIVE: Use the basic recipe above and add what you like.

• Add avocado, grated carrots or sugar snap peas, slices of cucumber, seeded and chopped bell peppers.

• Go spicy with a small amount of jalapenos.

• Add more crunch with walnuts.

• Add cooked chicken or any left-over meat.

TIPS: Stocking Your
"Food Closet"

VEGGIES: Shop for the week

Wash greens, wrap lightly in a paper towel and keep in open plastic bags.

Peas, beans, carrots, peppers and corn go in the fridge.

Peaches, melon, tomatoes on the counter out of the sun. Store in the fridge after you cut them.

COOK AHEAD

• Use brown rice instead of white rice.  It adds a nutty flavor and is packed with manganese to help your body use up fat, stabilize blood pressure and help reduce the risk of diabetes.

• Use short curly pasta for salads. Cook and rinse in cold water and store in plastic food storage bags.

• Use meat or tuna as an "additive"  to make recipe more flavorful and robust.

STAY COOL

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BE SAFE - EAT WELL

BE SAFE-EAT WELL

July 20, 2020

Our city is starting to open up. We have all worked to get this virus under control.  BUT IT HAS NOT DISAPPEARED. We all need to keep doing what we have been doing: Wearing Masks, Washing Hands, staying 6 feet away from other people. IT IS EXTREMELY IMPORTANT TO EAT THE PROPER FOODS TO KEEP OUR BODIES RUNNING WELL.

Make it simple. Think of what you eat in a day or even a week. Half of what you eat should be fruits and veggies...more veggies than fruits.  The other half should be dividing between healthy protein, grains, nuts or carbs. Avoid the white carbs. Thinking about your meals divided on a plate like this can help.

Harvest Home will provide recipes and tips for making tasty food healthier.

• Join the conversation.

• Let us know what you think.

• Share your recipes.

• Together we can stay healthy.

 HEALTHY PLATE:* An easy way to think about your meals

* Based on Harvard T.H. Chan School of Public Health Nutrition Source

SIMPLE STEPS TO BETTER EATING: Making small changes can lead to healthy results when you balance what you eat.

• Step #1: A little less meat and carbs; A LOT MORE VEGGIES! Plan a veggie meal and then add a little meat. Or skip the meat and adding beans for protein.

• Step #2: Cook your own food.  Save money; get the taste you enjoy. It's easier to get healthy because you know what's in your food!

• Step #3: Plan your meals before you shop. Get FRESH veggies and fruit at a Harvest Home farmers' market Harvest Home in your neighborhood.

• Step #4: Cut back on packaged foods with hidden "dangers" like pounds of sugar and fat that don't help power you through a busy day.  They can actually slow you down as well as being costly.

SAVOR THOSE VEGGIES

RECIPE

SATAY: A South West Asian Dish

Serve hot or cold depending on the weather! Prepare the main ingredients & then add the dressing or sauce. (Serves 6)

INGREDIENTS:

• 2 cups of cauliflower florets

• 4 carrots cut in match-stick size pieces

• 1 cup broccoli

• ½ onion sliced thinly

• 2 teaspoon of olive oil

• Satay Dressing (see below)

PREPARATION:

Veggies:

• Steam the cauliflower and carrots for about 4 minutes until slightly soft.

• Add the broccoli for another 3 minutes

• Remove from heat, rinse with cold water and set aside.

• Add the onion and saute until the onion is soft.

• Remove from heat and mix with veggies.

Dressing:
Whisk ingredients together

• 1 tablespoon reduced sodium soy sauce

• 1 tablespoon white vinegar

• 1 tablespoon olive oil

• 1 tablespoon minced fresh ginger

• 1 garlic clove, finely minced

• 2 teaspoon curry powder

• ¼ teaspoon salt

Add dressing and let sit for at least 2 hours at room temperature OR cover & refrigerate for a day.
NOTE: Add a little chicken or beef or fish if you like.

TIPS: Veggies Make a Meal

TRY COCONUT RICE:

INGREDIENTS:

1 ½ cups brown rice 1 can coconut milk½ teaspoon salt

PREPARATION:

Rinse rice. Add it to a pot with coconut milk, salt and 2 ½ cups of water.Bring to a boil, lower heat and simmer covered with a tight lid for about 20 minutes.Turn off the heat, leave the cover on and let sit for 10 to 15 minutes.

Cook greens you like: collard greens, spinach or kale. Add your favorite beans like chickpeas or black-eyed peas to make meal. Season to your taste. Add cooked chicken or beef for flavor and a bit of protein.

USE WHOLE GRAIN BROWN RICE:A slightly nutty taste with extra fiber and vitamins

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RED, WHITE & BLUE...BERRY CELEBRATING 4TH OF JULY

RED, WHITE & BLUE...BERRY
CELEBRATING 4TH OF JULY

July 2,2020

Summer berries are arriving just in time to help us celebrate! Find ripe red strawberries and plump blueberries at our Harvest Home Markets. These Berries are loaded with vitamins C, K, Copper, Magnesium, B6, K, and Fiber. These juicy, tasty, blueberries and strawberries are packed with antioxidants that may prevent a variety of diseases. They:

• * May help improve blood sugar and insulin response

• * Are high in fiber

• * Help fight inflammation

• * May help lower cholesterol levels

• * May help protect against cancer

• * May help keep your arteries healthy

Red, White and Blue....berries your meals. For breakfast or a snack, energize yourself with a refreshing mix of strawberries, blueberries and low-fat vanilla yogurt. Yogurt adds sweetness without extra calories and helps your digestion. 

The 4th of July is all about family fun, gatherings, picnics and incorporating these lovely Berries to your meals you can add festive colors and sweetness to any summer dish! 

RECIPE:

Berry Salsa

Bring some zing to your picnic with Red, White and Blue...berry salsa.

PREPARATION: Mix together in a large bowl:

1 cup fresh blueberries and 1 cup of diced strawberries

1 cup diced jicama

1/3 cup cilantro

¼ cup finely chopped onion

2 Tablespoons finely chopped stemmed and seeded jalapeno pepper

Juice from a large lime

TIPS: Make the Season Last!

Summer fruit, especially strawberries, are available for too short a time. You can make the season last longer by freezing.

FREEZING BERRIES:
Mix together in a large bowl:

• Wash berries under cool running water. Lay out on a paper towel or clean dish towel to dry. Let dry completely before freezing.

• Arrange fruit in single layer on a baking sheet. Don't let the berries overlap. Place in the freezer overnight.

• Label and store in the freezer. Good for about 3 months.  

Any way you combine these berries, it's a treat for your mouth and a boost for your health. 

“Red, white and blue....berry your 4th of July and ENJOY!
”

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A FEW IDEAS FOR ADDING FRESH TO YOUR EATING

A FEW IDEAS FOR ADDING
FRESH TO YOUR EATING

June 15, 2020

DELICIOUS: Strawberries that melt in your mouth; crunchy, plum sugar snap peas or juicy plain peas, zesty red radishes and greens, greens, greens, crisp, flat leaf or curly lettuce, kale, Swiss chard and spinach! These REALLY FRESH tastes you have missed all winter.

Strawberries: More vitamin C than an orange! Put them on your cereal, eat them as a snack, serve them as dessert, and add them to salads. Add them in your smoothie.

REALLY FRESH:Our fruits and veggies are grown by local farmers, ripened in the fields and picked the day before they arrive in our Harvest Home Farmer's Markets. (Click here to find one near you) That's really FRESH! Better taste and better nutrition.

Greens, including Spinach and Kale: Great for the start of a salad.  (NOTE: If kale is too bitter for you, try freezing it first.  Add it to smoothies with bananas.  It's a super powerhouse of nutrition.) Strawberries and spinach with pecans, chunks of apples, sugar snap peas and a bit of cheese are delicious with a light balsamic dressing or your favorite dressing.  

FITS A BUDGET: Our farmers accept SNAP, WIC & EBT. PLUS Health Bucks at our markets can increase your SNAP buying power. SNAP users can get 2 extra $$ for every $5 of SNAP dollars!

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TIP - Sugar snap peas are tasty dipped in almost anything. OR toss them into stir-fried meals. Cook them lightly in a bit of olive oil and garlic.  Cooking lightly keeps the crunch!

CREAMY, CHEESY CASSEROLE - YUM!

RECIPE: Spinach Casserole

INGREDIENTS

• 1 package of egg noodles, cooked

• 2 cups cooked spinach: Add 1 Tablespoon of water to a cup of spinach, cover and microwave    for 1-2 minutes until the spinach wilts.

• 2 cans of tuna fish

• 2 teaspoons of grated or finely chopped onion

• 2 cups cheddar cheese

PREPARATION:

• Preheat oven to 350.

• In a casserole mix together and cook noodles, spinach tuna, onion and half the cheese.

• Sprinkle the remaining cheese on top and bake for 20 minutes.

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We are excited to start another season and look forward to see you at our markets!:

HELP BUILD YOUR COMMUNITY REMINDERS

Fill out your CENSUS FORM: https://my2020census.gov

Register to VOTE: https://www.ny.gov/services/register-vote

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IN SEASON - BETTER QUALITY, TASTE & VALUE

IN SEASON - BETTER QUALITY, TASTE & VALUE

IN SEASON - BETTER QUALITY, TASTE & VALUE

June 1, 2020

IN SEASON FRUITS AND VEGETABLES TASTE BETTER
AND ARE HIGHER IN NUTRIENTS
As our farmers' markets begin to open for the season, we encourage our consumers to come out and shop for the freshest produce available in June. And here is why: In season fruits and vegetables that are ripened on the vine and harvested or picked a day before coming to market are fresher, taste better, sweeter and  are high in vitamins and fiber. These crops do not travel long distances they come directly from the farm to the Farm stand at the market. 

Keep a look out for these fruits and vegetables that will be available when you come out to shop.

• Asparagus, Beets, Beet greens, Broccoli, Cabbage, Garlic, Herbs, Lettuce, Mustard greens.

• Onions, Peas, Potatoes, Radish, Rhubarb, Spinach, Summer Squash, Swiss chard, Tomatoes.

• Turnip Greens, Zucchini.

• Apples, Sweet Cherries, Peaches, Plums, Strawberries. 

SOCIAL DISTANCING :

In order to ensure your safety and that of our staff and farmers here is an example of what social distance will look like.

Taken from:

https://www.cdc.gov/coronavirus/2019-ncov/prevent-getting-sick/social-distancing.html.

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RECIPE: Baked Parmesan Yellow Squash Rounds

Baked Parmesan Yellow Squash Rounds...an easy and delicious squash recipe requiring just two ingredients: yellow squash and grated Parmesan!

https://www.fivehearthome.cm/baked-parmesan-yelllow-squash-rounds-recipe/

Needed: 13- x 18-inch Half Sheet Pan
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Servings: 2 to 4 servings
Calories: 139kcal
Author: Samantha Skaggs

INGREDIENTS:

• 2 medium-sized yellow summer squash

• Garlic salt & freshly ground black pepper

• ½ cup freshly grated parmesan cheese

PREPARATION:

• Place an oven rack in the center position of the oven. Preheat the oven to 425°F. Line a baking sheet with foil (lightly misted with nonstick cooking spray) or parchment paper.

• Wash and dry the squash, and then cut each one into ¼-inch thick slices. Arrange the squash rounds on the prepared pan, with little to no space between them. Lightly sprinkle the squash with garlic salt and freshly ground black pepper. Use a small spoon to spread a thin layer of Parmesan cheese on each slice of squash.

• Bake for 15 to 20 minutes or until the Parmesan melts and turns a light golden brown. (Watch these closely the first time you make them and pull them out of the oven early if the Parmesan is golden before 15 minutes. Alternatively, you may broil them for a minute or two at the end of the cooking time to speed up the browning.) Serve immediately.

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