THE BEST TASTE OF SUMMER NOW AND LATER

THE BEST TASTE OF SUMMER
NOW AND LATER

September 26, 2020

The deliciousness of juicy red tomatoes, corn on the cob, crisp peppers and sweet peaches are quickly coming to an end. The best tastes of summer are still available at our markets. Packed with flavor just freshly picked from the farm. With mouthwatering taste, they are powerhouses of the healthy nutrition you want and need and with some planning; you can get that taste this winter, too.
NOW
Eat them as a snack. Eat them raw or cooked. Make salsa and salads or toss bits of them into anything you cook.
Tomatoes help lower cholesterol so they are good for your heart. With lots of Vitamin C that protects your immune system, are good for your eyes and the overall wellness of your skin.

• Corn is full of antioxidants that clean your body. Good for the eyes as well. Surprise: An ear of corn has about the same calories of an apple. Just watch the butter...try plant base butters or using a bit of olive oil instead.

• Peppers: Their low calorie crunch is full of vitamins A and C, fiber and beta carotene. Good for your eyes and builds your immune system.

• Peaches have 10 vitamins, like A and C and lots of B vitamins for a nutritious snack.

All these summer treats are high in fiber for better digestion and low in calories to help you maintain or obtain a healthy weight.
FOR THE WINTER: Buy an extra ear of corn, an extra peach, an extra pepper. Freeze them for the winter (Instructions below). A little extra every week or two and you'll be stocked with summer taste during the winter.

INDULGE YOURSELF. Let the pure satisfaction of the taste get you healthier.

RECIPE: Tomatoes, Corn, Zucchini Mix
Great by itself or as the basis of a whole meal. Just add chunks of chicken or some extra lettuce or even a bit of cooked pasta.

INGREDIENTS:

• 6 large ears of fresh corn (cooked or raw)

• 2 large ripe tomatoes

• 1 medium zucchini or cucumber

• 1 small onion

• 1/3 cup chopped fresh parsley (optional)

• 1/3 cup chopped fresh cilantro

• 2 tablespoon lemon or lime juice

PREPARATION:

• Zucchini and Cucumber: Peel the zucchini, remove the seeds, cut into ½ cubes, sprinkle with ½ teaspoon of salt and let drain in a colander set over a bowl, covered and chilled, 1 hour. (Removes the extra water) Cucumber: Cut into ½ inch cubes.

• Rinse tomatoes and cut into ½ inch cubes.

• Cut each ear of corn in half, stand each half ear on end and cut off the kernels

• Chop onion, parsley and cilantro.

• Combine in a bowl with lemon or lime juice

FOR A MEAL: LOTS OF CHOICES!

• Add a can of chickpeas or black beans

• Add some rice or small pasta

• Add 1 inch pieces of cooked chicken and lettuce if you want.

• Add another tablespoon of lime or lemon juice and 3 tablespoon of olive oil.

• Salt and pepper to taste

Taken from: https://www.southernliving.com/how-to/freeze-peaches

TIPS: Storage
Tomatoes and peaches: Ripen quickly on your counter. They taste better without being refrigerated. Purchase a few that are a little hard and in 4-5 days they'll be just ripe for eating.
Fresh corn: Best eaten a day or two after you buy it. Store cobs in the fridge to keep the sweetness.

SAVING FOR WINTER: One extra each week

• CORN: Cook an extra ear of corn. Run it immediately under cold water to cool. Cut kernels off the cob. Store in zip-lock bag and freeze.

• PEPPERS: No cooking needed. Remove seeds, cut in strips and freeze in zip-lock bag.

• PEACHES: Peel and slice. Sprinkle with 1 tablespoon of lemon juice. Place in single layer on baking sheet. Freeze overnight. Place in zip-lock bag.

NOTE: Remove as much air as possible from your zip lock bag before storing in freezer.

TIPS: Combos to try:

• Sliced tomatoes with basil. Add some mozzarella cheese and a bit of olive oil.

• Peaches and almonds with a dash of cinnamon makes a nice dessert.

• Grill peaches (lightly) with a sprinkle of marjoram (optional).

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SALSA THROUGH SUMMER

SALSA THROUGH SUMMER

September 05, 2020

Dancing or eating, salsa is the breath of summer! Life is livelier, food is tastier and zesty salsa can spice up your meals, improve your health and make it even easier for you to Salsa!

Salsa is not just for dipping. Put it in salads, add it to sandwiches, mix it with rice, beans and veggies or use it to perk up meats. Liven up your food and your body at the same time by using salsa to add more fruits and veggies to your meals. Fruits and vegetables have many antioxidants that keep your body running smoothly. Antioxidants act as the body's cleaning crew.

HERE'S HOW IT WORKS: Our bodies are constantly working to generate energy. As the body uses food to generate energy, it produces free radicals. Like emissions from your car engine, free radicals is the resulting waste product. Needless to say, you want to get rid of them. If you don't, your body won't work well and you won't feel your best. You can even increase your risk of serious illness. Antioxidants in fruits and veggies clean out those free radicals and help improve the way you feel while giving your meals extra zest!

Start with a basic recipe: 4 large tomatoes, 1 onion, and ½ cup cilantro. 3 garlic cloves, 1 tablespoon lime juice, ½ jalapeño and a tomatillo. Mix in a blender or chop up finely. Add other veggies like zucchini, fresh corn, or fruits like melon. The more you vary your fruits and vegetables, the more colorful and flavorful your meals will be. And, the more free radicals you clean out.

Grab a variety of fruits and veggies at a Harvest Home market and use different salsa mixtures to add healthy flavor to your meals.

RECIPE

Tomatillo Salsa Verde: Spicy, Mexican recipe from the Aztecs!
INGREDIENTS:

• 2 pounds tomatillos, husks removed and washed

• 6 jalapeños (fewer for less spicy heat)

• 4 garlic cloves

• 1 medium-large onion

• 2/3 cup fresh cilantro leaves

• 2 teaspoon salt

PREPARATION:

• Chop the onion in half, crush the garlic, and leave the jalapeños and tomatillos whole. Roast on a baking sheet in a 400-degrees F oven for about 15 minutes, turning all over halfway through roasting time.

• Peel the garlic, deseed and rough chop the jalapeño and roughly chop the onion.

• In a food processor, add all roasted ingredients, plus cilantro and salt. Pulse until all ingredients are chopped. Or chop ingredients until they are the right consistency.

Jicama Salsa: Adds zesty crunch in a salad by itself or add 2 tablespoons olive oil and 2 tablespoons vinegar to make a salad dressing.

PREPARATION:

• 1 small jicama, chopped and diced (about a cup)

• 8 radishes diceD

• ¾ cup of peeled and diced cucumber

• 2 tablespoons diced red onion

• ¾ teaspoon ground arbol chili

• 2 teaspoons fresh basil

• 2/3 teaspoon salt

Melon Salsa:

Refreshing with chips, on fish or chicken or tossed into a salad.

PREPARATION:

• 1 ½ cups chopped red onion

• 1 cup each chopped cantaloupe and chopped watermelon

• 1 tomato and 1 jalapeno pepper seeded and chopped

• ¼ cup fresh lime juice

• ¼ cup chopped fresh cilantro

TIPS
USE AS A DIP: Use raw veggies and fruit like peeled broccoli stems, celery, carrots, cucumber, zucchini slices or apples.
Add extra fruit or veggie to any salsa recipe. The more variety of ingredients, the more help you give your body. Mix things up for flavor and health; add avocado, mangoes or peaches.
Antioxidants have different names carotenoids, lycopene and flavonoids because different antioxidants do different cleaning jobs. Just eat a variety of fruits and veggies to eliminate as many free radicals as possible.

ANTIOXIDANTS: POWER IN FRUITS AND VEGGIES

• Tomatoes have lycopene for bone health and fight heart disease.

• Melons have the extra water you need in the summer, plus antioxidant vitamin C. Great for your skin.

• Cucumbers have antioxidants that help your immune system and are good for skin and eyes

• Blueberries are the super fruit of antioxidants. They cleanout and protect all your systems.

• Avocados aren't just delicious they are powerful. They contain 20 vitamins, minerals, antioxidants that protect your eyes and healthy omega-3 fatty acids for your blood pressure.

• Peppers give you more carotenoids and vitamin C and are great for your skin.

• Carrots have carotenoids that protect your eyes and skin. Great for dipping into salsa.

• Dark green leafy vegetables have vitamin C, a powerful antioxidant that helps the immune system fight off disease. Wrap up some salsa in a big leaf.

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A KID'S GUIDE TO SUMMER EATING

A KID'S GUIDE TO
SUMMER EATING

August 17,2020

Snacking is a great way to eat in the summer. A snack is a small fun to eat   refreshing and full of flavor meal. With a little creativity, you can prepare a cool  healthy snack for kids. Fresh juicy fruits and veggies  from  our Harvest Home markets can make tasty small meals that satisfy hunger and keep everyone cool, refreshed and healthy.

SLURP: Serve Slices of juicy peaches, plums, apricots and melon as shapes on a plate.  Use cookie cutters to cut  melons into hearts and stars!

LICK: Refreshing Popsicle loaded with fruit flavor:

• Smooth Treats: Mix together in a blender or mash together 2 cups of fruit and banana with 2 cups of plain or vanilla yogurt. Pour into Popsicle molds, paper cups or an ice cube tray.  Add sticks for easy eating. Freeze for 5 hours.

• Chunky Treats: Put 2 slices of peach, some blueberries and a slice of kiwi in Popsicle containers. Mash up about ½ watermelon and fill the container to the top. Freeze for 5 hours.

• Quick tricks: Adding avocado makes Popsicle creamier, plus adds healthy fat for energy, along with lots of vitamins, like C, E K, and B.

CRUNCH: Fill celery sticks with peanut butter or dip carrot sticks in peanut butter for quick protein or try Chocolate Hummus (See below).

SIP: Fruit Slushes are better than soda! Blend fruit and ice for a refreshing way to cool down. Try 2 cups fruit, cut into cubes with 1-2 cups of ice. Blend. Put ice cubes in a towel and beat with a hammer. Add water if too thick to sip through a straw.  More ice makes it easier to eat with a spoon. Try different fruit combos!

Kids' Ideas for Summer Eating 2020

RECIPE: Drink Your Breakfast

Peach "Cobbler" Smoothie

PREPARATION:

Blend together 1½ cups of almond milk with ½ cup of Quaker Old Fashioned Oats and 1 tsp cinnamon.

Add ¾ cup of peaches and 3 ice cubes. Blend again

Good for breakfast or put in paper cups or ice cube trays and freeze for a snack.

Green Goddess Smoothie/Popsicle: 

PREPARATION::

• Blend ½ cup sliced pineapple, mango or banana, ½ cup berries and 1/3 cup raw kale or spinach with ¼ cup of milk or yogurt.  

• Flavor with ¼ tsp cinnamon, ½ tsp pure vanilla extract and 1 tablespoon of honey or maple syrup.

• Put in paper cups or Popsicle molds and freeze for 5 hours. (You won't taste the kale, promise!)

Chocolate Hummus: Very healthy with nutritious chickpeas, peanut butter, and antioxidant-rich cocoa powder. Kids  will love it and it's a great way to eat more fruit. 

INGREDIENTS:

• 2 cup chickpeas (garbanzo beans) or black beans

• 4 tablespoon cocoa powder, unsweetened

• 2 tablespoon peanut butter, all-natural

• ¼ cup maple syrup, pure

• 1 teaspoon vanilla extract

PREPARATION:

• Mash all the ingredients together or add them into the cup of a large food processor. Puree until smooth. Serve with apple slices or any fruit.

TIPS: For "Cool" Kids

Making Popsicle’s

Molds can be helpful and inexpensive. You can get them on line or in stores that sell housewares or you can use ice cube trays or paper cups. Just insert the Popsicle sticks when your mixture is half frozen, after about 2.5 hours of freezing.

Make your own flavorful lemonade or any fruit drink:

Start with a simple syrup: Mix 1 cup honey to 5 cups water. Bring to a slight boil so honey dissolves. Cool. Add 1 cup lemon juice or a mixture of lemon and lime juice. Pour over ice! Add mint if you like, or slices of fresh ginger. Try basil or rosemary.

Add fresh fruit and make ice Popsicle.

Cold Refreshing snacks: Freeze blueberries, cherries or peas, bite size pieces of watermelon or cantaloupe.

Deviled eggs are a kid-friendly lunch with lots of protein.

Boil eggs in a pot of water for about 10 minutes. Run them under cold water until they're cool to the touch.

Peel and cut them in half, then scoop out the yoke and place in a mixing bowl.

To the yoke, add a dash of mayonnaise and mustard.  Top with dill, cilantro or any herb you like, and then place back in the white for a filling and energy-boosting finger food.

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STAY COOL WITH A SPLASH OF FLAVOR

STAY COOL WITH A SPLASH OF FLAVOR

August 10, 2020

Hot! Humid! Make sure you are drinking enough fluids to keep yourself cool. In the summer, we need a lot of extra fluid to stay hydrated. Drinking the right amount of fluids will make you feel less like a dropping flower. How much fluid? Depends on your age and what you are doing. Everyone's has a different activity level. We are supposed to drink about 10½ cups of liquid a day....men need more and women need a bit less. AHH, you may be thinking: "That's a lot of liquid to drink!!" At Harvest Home Markets, we have delicious, easy ways to help you get the liquids you need.

Start with what you eat: Snacking on summer fruits and vegetables, like watermelon, cantaloupe, peaches, plums, cucumbers, celery and tomatoes is a delicious way to stay refreshed and add extra nutrition on those hot days.

Drink the right liquids. Some liquids are healthier than others and can help you stay cool.. Sugary drinks like soda and flavored juices are loaded with sugar and your body generates heat to process them . More heat is not what you need on hot summer days! The best thing to drink is lots of plain water. You may be thinking "BORING!"

Take the "boring" out of water. Keep it cool in the fridge. Add refreshing flavor with herbs, pieces of fruit or even veggies. See tips below.

Refresh with a new iced tea flavor. Our favorite hot weather drink is African red tea, Rooibos Tea, poured over ice. Try it and you'll understand how people in Africa, beat the heat! See more recipes below.

Take a Walk on the Cool Side

TIPS: Take the Boring Out of Water

Icy cold tap water with a hint of flavor can keep you cool and refreshed....and save you a lot of $$$. Plain or flavored, keep a large pitcher of water in the fridge so it's cool when you need it.

FLAVOR YOUR WATER:
Add fruit, herbs or spices to a pitcher of water cooled in the fridge overnight. Just keep adding water to the pitcher as you drink it. It will last about a week. Try some of these combos...

• A bit of mint adds a refreshing taste to almost any beverage.

• ½ a lemon and ½ a lime cut into slices

• 4 or 5 long cucumber stick about ¾ inch thick

• About ¼ to a ½ of pineapple cut in chunks

• Chunks of watermelon or cantaloupe; honeydew with a bit of basil

• More combos at https://deliciouslyorganic.net/flavored-water-recipes/

RECIPE: A New Refreshing Taste for Tea and Ice

Minty Green Ginger Root Tea:

PREPARATION:

• Put 2-3 green tea bags in a teapot with 2 inches of grated ginger and a few sprigs of mint.

• Fill the pot with boiling water. 

• Let sit for 5 minutes. Pour over ice.

Peach Mint Tea

INGREDIENTS:

• 8 tea bags

• 4 ripe peaches, cut into ½ inch pieces

• 1 small bunch of mint

PREPARATION: 

• Bring 8 cups of water to a boil and add 8 tea bags. Let sit for 10 minutes.

• Remove the tea bags and chill.

• For a strong peach-mint flavor, add peaches and mint to water immediately. For milder flavor, add fruit before drinking. Remove the fruit after one day in the fridge.

Ginger Root Tea: A great stress reducer and good for digestion.

• Plain: Take a 2 inch piece of ginger root and crush it. Toss it in boiling water and simmer for 15 minutes. Pour over ice. Add a few sprigs of mint.

Green Teas: Mild in taste, easy to make, well for adding flavors plus improve blood flow.

"Cold Brew": Put a teabag of green tea in 6 ounces of water. Cover and chill in frig overnight or 6-8 hours. In a hurry? Make it with hot water like any tea.

• Add lemon or lime slices

• Mix in a bit of chopped apple or apple juice

• Sweeten with pineapple slices

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