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Healthy Snacks for National Nutrition Month 2014

March is National Nutrition Month and this year’s theme is “Enjoy the taste of eating right.” It’s been really cold out – and when it’s cold, we definitely snack more than we usually do.  BUT snacking can be good if they’re eaten with purpose and thought.

We asked you – our patrons – to send us your favorite healthy snack recipes. Here they are below!

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BAKED APPLE CHIPS
Recipe by Kathryn Braisted for National Nutrition Month, March 2014

Ingredients:

  • 2-3 apples of your choice (though a firmer variety like Gala works better than McIntosh)
  • 1/4 tsp. cinnamon, or other spices
Directions:
Preheat oven to 250 degrees and prepare a baking sheet with parchment paper. Slice apples very thin, with either a sharp knife or mandolin. Place on baking sheet and sprinkle with cinnamon on one side. Bake for 45-55 minutes, flipping once after about 35 minutes. Finished chips should be crisp.

 

CILANTRO PEACH PASSION GREEN SMOOTHIE
Recipe submitted by Penny Glover

Cilantro is the hero of this green smoothie, thanks to it’s awesome cleansing powers. Peaches lend a lovely summer flavor that combines well with the coconut water to replenish and restore your body.

Ingredients:

  • 11/2 cups fresh kale
  • ¾ cup coconut water
  • 2 Tbsp. cilantro (coriander)
  • 2 cups peaches, frozen
  • 2 Tbsp. chia seeds

Directions:

1. Blend kale and coconut water together until smooth.
2. Add remaining ingredients and blend again.
3. You can either blend in chia seeds or sprinkle on top— whichever you prefer.

 

KALE CHIPS
Recipe by Becky Wilcher

Ingredients:

  • Handful of kale
  • 1 Tbsp. of olive oil
  • 1 tsp. of seasoned salt
  • 1/2 tsp. of garlic powder

Directions:

  1. Preheat oven to 350 degrees F (175 degrees C). Line a non-insulated cookie sheet with parchment paper.
  2. With a knife or kitchen shears, carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with seasoning salt.
  3. Bake until the edges brown but are not burnt, 10 to 15 minutes.
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Tips for a Healthy Easter by Carrie Wissemeier, & Easter Recipes

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I don’t know about you, but I can’t believe Easter is upon us! Just as we are getting over the gluttonous winter holiday season we are confronted with mounds of jellybeans and Easter eggs stuffed with chocolate. It’s time to review how to put a little ‘healthy’ back into the Easter holiday! Here are my tips, as a Registered Dietitian, to make your Easter weekend part of a healthy lifestyle.

1. Remember what the day is truly about – Catch up with friends and family that you don’t get to see as often as you’d like, and move your conversations away from the snack table. The conversations and bonding can make you feel just as full and satisfied as the buffet line.

2. Make your dish healthy – It is a common practice in my large family that everyone brings a side dish or appetizer for the day. I challenge you to bring some health to the day by preparing a low-calorie, nutritious item such as fruit with a Greek yogurt dip, some veggies, or a unique vegetable side like Garlic Parmesan Roasted Asparagus.

3. Play – Hang out with the kids and expel a little extra energy. Whether it is hiding eggs or going along for the hunt, don’t be on the sidelines! Often, people like to make the holidays an “off” day, but I strongly recommend that you incorporate physical activity during family gatherings or suggest a post-dinner walk.

4. Practice a little self-discipline – My parents recently taught me that they use the line, “I already know what that tastes like” to prevent snacking. For example, you have snacked on pretzels and chips before, and have definitely eaten a few jellybeans in your life, so you can skip munching on these throughout the day. Instead, save your calories for the main meal or for a special dessert.

This post was written by Carrie Wissemeier, the author of Carried Away About Nutrition, a blog for preventing and reversing chronic disease. Carrie is a Registered Dietitian with her Certificate in Adult Weight Management who focuses on the every day behaviors to maintain quality of life.

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Need some ideas for what to cook on the big day?  Follow these original recipes below.  Enjoy, and Happy Easter!

Roasted Spring Vegetables with Arugula Pesto
Recipe from EatingWell.com, 2005

This dish is a great way to incorporate the young spring vegetables at the market into your meal!

Serves 8

4 cups baby or new potatoes, 1 to 2 inches in diameter, halved or quartered depending on size (from Twin Springs Fruit Farm or, Bending Bridge Farm)
5 tsp. extra-virgin olive oil, divided
4 cups baby carrots (from Twin Springs Fruit Farm or Bending Bridge Farm)
1 bunch asparagus, trimmed and cut into thirds
1/2 tsp. salt
1/2 cup baby arugula for garnish (from Young Harvests)
1 clove garlic, peeled
5 cups baby arugula (Young Harvests)
1/2 cup finely shredded Asiago cheese
1/4 cup toasted pine nuts
1/4 cup extra-virgin olive oil
1/4 tsp. salt

Vegetables

1. Position rack in upper and lower thirds of oven and preheat to 425°F.
2. Toss potatoes with 2 teaspoons oil in a large bowl and spread on a large baking sheet. Roast in the lower third of the oven for 5 minutes.
3. Meanwhile, toss carrots with 2 teaspoons oil in the bowl and spread on another large baking sheet. After the potatoes have roasted for 5 minutes, place the carrots in the upper third of the oven and roast potatoes and carrots for 15 minutes.
4. Toss asparagus with the remaining 1 teaspoon oil in the bowl. Add to the pan with the potatoes, toss to combine, and return to the oven. Continue roasting until all the vegetables are tender and starting to brown, 8-10 minutes more.

Pesto

1. Drop garlic through the feed tube of food processor with the motor running; process until minced. Stop the machine and add arugula, cheese, pine nuts, 1/4 cup oil, and 1/4 teaspoon salt. Pulse and then process, scraping down the sides as necessary, until the mixture is a smooth paste.
2. Toss the roasted vegetables with 1/3 cup pesto and 1/2 teaspoon salt in the large bowl (reserve the remaining pesto for another use: refrigerate for up to 1 week or freeze). Transfer to a serving dish and garnish with arugula, if desired.

Mint-Pesto Rubbed Leg of Lamb
Recipe from EatingWell.com, 2005

The fresh mint pesto is a great healthy alternative to serving mint jelly.

Serves 12

1/2 cup packed fresh basil leaves
1/4 cup packed fresh mint leaves
1/4 cup packed fresh parsley leaves
2 Tbsp. toasted pine nuts
2 Tbsp. grated Parmigiano-Reggiano cheese
2 Tbsp. extra-virgin olive oil
1 clove garlic, peeled
1 tsp. salt, divided
1/2 tsp. freshly ground pepper
1 3.5 lb boneless leg of lamb, butterflied and trimmed

1. Preheat oven to 350°F.
2. Place basil, mint, parsley, pine nuts, cheese, oil, garlic, 1/2 teaspoon salt and pepper in a food processor and process until fairly smooth. Sprinkle lamb all over with the remaining 1/2 teaspoon salt. Reserve 2 tablespoons of the pesto; spread the rest over the top side of the lamb and roll it closed. (It will not be a perfect cylinder.) Tie kitchen string around the roast in five places; do not tie too tightly or the pesto will squeeze out. Rub the reserved pesto over the outside of the lamb and place in a roasting pan.
3. Roast the lamb until a thermometer inserted into the thickest part registers 140°F for medium-rare, about 1 hour 20 minutes. Transfer to a cutting board; let rest for 10 minutes. Carve the lamb, leaving the string in place to help hold the roast together.

Rhubarb Almond Crumble
Recipe by Toni Roberts, C-House

Executive Pastry Chef Toni Roberts loves this recipe because it’s simple to prepare and is the perfect dessert to welcome the Spring season.

Filling
2.5 lbs rhubarb, cut into 1-inch pieces (about 6 cups)
2 1/4 cups sugar
1/2 cup light brown sugar
2 tsp. lemon juice (zest and reserve for crumble)
1 tsp. salt
1/4 cup cornstarch
1/4 cup Moscato

1. Heat oven to 400 degrees.
2. Combine rhubarb, sugars, lemon juice, and salt in a large bowl.
3. In a smaller bowl, whisk together the cornstarch and Moscato. Pour over rhubarb mixture and combine.
4. Fill either a 9” x 9” pan or ramekins with the filling. If using ramekins, leave an inch of space between the filling and the rim.

Crumble Topping
1 1/4 cup All Purpose Flour
2 1/4 cup rolled oats
3/4 cup (3 oz) sliced almonds
1/4 cup sugar
1/3 cup light brown sugar
Zest of 1 orange
Zest of 1 lemon
8 oz cold butter, cubed
1/2 tsp. salt

1. Combine all ingredients in a mixing bowl. Using the paddle attachment, mix on low until the butter is smaller than peas.
2. Sprinkle generously over the top of the rhubarb filling. Bake until the filling is bubbly and the tops are golden brown, 30-45 minutes, depending on pan or ramekins used.
3. Allow to cool a bit. Serve with vanilla ice cream.