Category Archives: Kale

Snap To Market

How to Use Your SNAP Benefits at the Farmers Market

Having farm fresh produce available on a weekly basis is an excellent resource for maintaining a healthier lifestyle. Much like our grocery stores Farmers Markets are becoming more and more accessible to everyone. Thanks to the Farmers Market SNAP Benefit program all EBT cardholders are able to purchase goods and produce at participating Farmers Markets. If you’re a cardholder here is what you can expect when you head out to your local Farmers Market.

When you first arrive look for a table with a banner that reads “Use Your EBT Card Here”. Hand your card to the cashier and purchase as many $1 tokens as you need. While shopping look for the market booths with an “EBT Tokens Accepted Here” sign. You do not have to use all of your tokens in one shopping trip. Unused tokens can either be refunded back onto your card or you can use them the next time you shop at your Farmers Market. Keep in mind that the tokens are market-specific and cannot be transferred between markets.

The overall experience of being at a Farmers Market is more enjoyable and the selection is always fresh and unique. What can you buy with your tokens? You can purchase everything from fruits and vegetables to fresh baked bread and dairy products. Sometimes meats, fish, and poultry are also available making it easy to plan dinner that night.

It’s not a bad idea to take note of your favorite venders so you can go back and spend time with them during your next visit. The farmers and vendors are always willing to share recipes and preparation tips with their customers. They can keep you informed on what’s in season and what will be in the future. Making it more about the experience is beneficial to both you and the vendors. So take your time and enjoy!

What’s being picked this week: Grapes, Beets, Cabbage, Broccoli, Beans, Zucchini, Peppers, Eggplant, Potatoes, Winter Squash, Onions, Raspberries, Collards, Kale, Apples, Brussel Sprouts

Recipes: Looking for a way to make your lunch exciting? (http://www.honeyandbirch.com/grilled-chicken-salad-lettuce-wraps/)

Photo Credit: Patrick Kuhl Via Flickr Creative Commons

plastic containers for storing food in the fridge

How-to Keep Your Produce Fresh: Shelf-life 101

Everyone loves to enjoy fresh fruits and vegetables, but it can be difficult to keep produce fresh without spoiling. Each year, Americans dump $43 billion worth of spoiled food. To save your SNAP EBT benefits and the environment, use these tips to maximize your produce’s shelf-life and minimize waste.

Location of Produce

To lengthen the shelf-life of your produce, you must slow each food’s respiration using cold temperatures, typically using the refrigerator. Warmer temperatures speed up the rate of respiration. Some fruits release ethylene, a gas that’s speeds the rate of respiration and spoiling. To maximize your produce’s freshness:

  1. Refrigerate these ethylene releasers: Apples, Apricots, Cantaloupe, Figs, and Honeydew
  2. Do not refrigerate these ethylene releasers: Pears, Plums, and Tomatoes
  3. Keep these away from ethylene releasers: Broccoli, Brussel Sprouts, Cabbage, Carrots, Cauliflower, Cucumbers, Eggplant, Lettuce and other leafy greens, Parsley, Peas, Peppers, Squash Sweet Potatoes, and Watermelon

Always make sure to never store produce in airtight bags or containers, lack of air flow accelerates decay.

Secret Tips

Specific fruits and vegetables last the longest when stored in particular ways. For example, berries last longer when rinsed in a one-part vinegar, three-part water mixture. Some other tricks to fresh produce are:

  • Store lettuce in a bowl with a paper towel and a dash of salt. The paper towel and salt absorbs the moisture and wetness from the lettuce
  • Store carrots in a bowl of water and seal with plastic wrap to keep them moist
  • Wrap onions in pantyhose to allow the right amount of air to circulate to keep the vegetable fresh
  • Store apples with potatoes to keep your potatoes from sprouting
  • Soak apple slices in salt water to prevent them from browning
  • Wrap celery in aluminum foil to allow ethylene to escape

What to Eat First

Although storing your fruits with the correct vegetables and following these secret tips help lengthen your produce’s shelf-life, you still must eat more perishable produce first. Delicate fruits such as raspberries are never going to last regardless of your storing techniques. Follow this guide to know how to prioritize your produce:

Eat on Day 0 – Day 2: Artichokes, Asparagus, Basil, Broccoli, Cherries, Corn, Dill, Green beans, Mushrooms, Mustard greens, Strawberries, and Watercress

Eat on Day 3 – Day 5: Arugula, Cucumbers, Eggplant, Grapes, Lettuce, Lime, and Zucchini

Eat on Day 6 – Day 7: Apricots, Bell peppers, Blueberries, Brussel sprouts, Cauliflower, Grapefruit, Leeks, Lemons, Mint, Oranges, Oregano, Parsley, Pears, Plums, Spinach, Tomatoes, and Watermelon

Eat on Day 8+: Apples, Beets, Cabbage, Carrots, Celery, Garlic, Onions, Potatoes, and Winter squash

Check out what’s being picked this week*: Grapes, Kale, Apples, Brussel Sprouts, Beets, Cabbage, Broccoli, Beans, Zucchini, Tomatoes, Herbs, Peppers, Eggplant, Potatoes, Squash, Sweet Corn, Raspberries, Okra & Collards

*Availability will vary by market due to differences in growing zones.

Recipe of the Week:

Looking for a last minute side dish for dinner tonight? Try this recipe!

 

kale

What’s the deal with Kale?

 A breakdown of the trending vegetable and its nutritional benefits

Looking for nutritious vegetables to purchase at your local farmers’ market with your EBT SNAP card? Look no further– Kale is the answer. Kale is a leafy green that has been a trending vegetable for the past fifteen years. The previously unknown vegetable has now become a well-known superfood. Kale is much more than a member of the cabbage family, its nutritional benefits and low cost, make it the perfect vegetable for every family.

Learn more about kale with these super facts:

  • Kale is one of the most nutrient dense foods on the planet because it is low in calories and high in nutrients.
  • Kale is packed with antioxidants and is an excellent source of calcium and iron.
  • One cup of raw kale contains:
    • 33 calories
    • 134% of your daily vitamin C needs
    • 684% of your daily vitamin K needs
    • 204% of vitamin A
    • 10% of your daily fiber needs
  • Kale is a member of the cruciferous vegetable family which includes broccoli, brussel sprouts, cabbage, arugula, and collard greens.
  • It is one of the simplest crops for local farmers to grow and thrives in small plots of land and personal gardens.
  • Kale has its own holiday. National Kale Day is celebrated each year in October.
  • There are over 50 varieties of Kale some include Lacinato, Redbor, True Siberian, Red Russian, White Russian, Dwarf Blue Vates, Chinese Kale, Sea Kale, and Walking Stick Kale.
  • Kale can be prepared in a variety of ways: sautéed, cooked, baked, blended, and tossed and has the same nutritional benefits cooked and raw.
  • Kale is a great source of carotenoids, which are linked to optimism levels.
  • Kale has been cultivated for over 6000 years.
  • Kale is harvested and available at NYS farmers’ markets* from June to December. Purchase Kale at your local farmers’ market with your EBT SNAP card.

Looking to cook with this popular vegetable? Try this “kale-ever” twist on pesto with this recipe.

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Check out what is being picked this week*:

Scallions, Snap Peas, Rhubarb, Beets, Cabbage, Kale, Lettuce, Swiss Chard & Peas

*Availability will vary by market due to differences in growing zones.

Recipe of the week:

Looking for a perfect veggie-packed summer salad with a kick of spice? Try it here.