Farmers Market Education Plan Why Farmers Market Farmers

Farmers Market Education Plan

Why Farmers Market • Farmers market vendors: • can often tell you: • Where and how your food was grown or made • What foods are in peak season • How your purchase helps his or her farm • How to prepare new foods, ways to prepare your favorites

Other reasons: • A wide selection of fresh, local produce that is high • in nutritional quality and flavor. • Access to food items that are grown in the region, so they spend less time traveling than most food found at the supermarket. As a result, buying locally often means that fruits and vegetables will stay fresh longer. • A venue to meet and engage with other members of your community with similar interests.

Health Benefits handout • • Fiber Vitamin C Iron Antioxidants super food

Health Benefits of Radishes • A good source for anthocyanins which keep our hearts functioning properly, reducing the risk of cardiovascular diseases. • Radish also provides your body with potassium , which can help lower your blood pressure, and keep your blood flow in control, especially if you are known to suffer from hypertension • www. med-health. net/Health-Benefits-Of-Radishes. html

Fun ways to cook Radish • Serve them raw • Roast them : A quick blast of high heat mellows the radishes transforming them into a whole new, sweet and buttery vegetable. • Grill them! The radishes and black pepper great together, and will pair well with other veggies that you may want to grill. www. epicurious. com/archive/blogs/editor/2014/04/the-tk-best-ways-to-eat-radishes. html

Health Benefits of Peas Snap peas are actually a cross between snow peas and garden peas, very similar appearance and flavor to snow peas but is sweeter in taste. In terms of their nutrient content, snow peas are packed with vitamin A , vitamin C, Iron, Potassium, Fiber, Magnesium. . These pods are also very low in calories making them a great TV snack ! www. organicfacts. net/snow-peas. html

Fun ways to cook Snap peas • Serve them raw • Sautee them : Remove and discard the stem end and string from each sugar snap pod. Heat the olive oil in a large saute pan over medium-high heat. Add the sugar snap peas, salt and pepper and saute, tossing occasionally for 3 to 5 minutes, until the sugar snap peas are crisp tender. • Boil them! Pluck off and discard the string from each pea pod. Bring salted water to boil; there should be enough to cover peas when added. Add peas. When water returns to a boil, cook about 3 minutes www. epicurious. com/recipes/food/views/sauteed-snow-peas-sugar-snap-peas-and-pea-shoots

Health Benefits of Rhubarb • Rhubarb is packed with minerals and vitamins. The stalks are good at several B-complex vitamins such as folates, riboflavin, niacin, vitamin B-6 (pyridoxine), thiamin, and pantothenic acid. • Red color stems carry more vitamin-A than the green varieties. Further, the stalks also contain small amounts of ß-carotene, zeaxanthin, and lutein. These compounds convert into vitamin-A inside the human body and deliver same protective effects of vitamin-A. www. nutrition-and-you. com/rhubarb. html

Fun ways to cook Rhubarb • Top them in Salad : Roast Rhubarb for 10 minutes for a tart topping for a mixed green salad with raisins, walnuts and goat cheese. Grill them : Brush rhubarb with oil. On an outdoor grill or indoor grill pan, grill rhubarb directly over high heat for about 5 minutes or until lightly charred and softened, turning frequently. Chop rhubarb. Meanwhile in a bowl, stir together strawberries and preserves www. midwestliving. com/recipe/grilled-rhubarb-dessert-salsa http: //www. eatingwell. com/recipe/252369/roasted-rhubarb-salad

How to store your seasonal produce • Fresh rhubarb, snow peas and radish is quite perishable, It is best to store for 3 to 5 days in the refrigerator crisper drawer. You can freeze the Rhubarb : Cut the rhubarb stalks into 1 -inch chunks and seal in an airtight bag. Frozen rhubarb will keep up to a year at 0 degrees F. www. thespruceeats. com/rhubarb-selection-and-storage-1808059

How to get more from your veggies • Salad demo containing walnuts , spinach and goat cheese = Ingredients found at the farmers market • Ingredients • Dressing: • 1 tablespoon red wine vinegar • 1 tablespoon minced shallot or red onion • 2 teaspoons Dijon mustard • 1/4 teaspoon kosher salt • Freshly ground black pepper • 3 tablespoons olive oil • Salad: • 8 cups baby spinach leaves, stems trimmed, washed, and dried • 1/2 cup whole or chopped toasted walnuts • 1/3 cup crumbled goat cheese