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Getting Your Kids to Eat Vegetables!

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As an adult, going to the farmers market and picking out fresh and local vegetables with your EBT SNAP benefits card is exciting. Unfortunately, your children may not be as enthused. If your child is a picky eater, it can be challenge to get them to eat healthy. Make the most of your farmers market produce and try these tips and recipes to get your kids to eat healthy foods!

1. Get Them Cooking
If your children are involved in the food preparation process, from start to finish, they will be more inclined to eat the healthy dish. Take them to the farmers market and help them pick out the produce. Cooking together will not only be a quality experience but it will make your child feel involved and proud of the finished product.

2. Pair Vegetables with Their Favorite Foods
Children will be more willing to try a new vegetable if it’s paired with their favorite food. Try adding vegetable toppings to a pizza or taco or mix in vegetables with a pasta dish. If your child is resistant, don’t give up. Your child’s taste preferences will change as they grow. It could be helpful to serve a familiar vegetable with a new one so your child will be more likely to eat them.

3. Don’t Force Your Child to Eat Vegetables
Although it is frustrating when your child will not eat their vegetables, it is not productive to yell or make ultimatums. DO NOT force your child to eat any food. This can cause emotional trauma surrounding the food and have them avoid eating it, even as adults. The best strategy is to ask them to eat small portions of the food to try, not clean their plate.

4. Put Them Everywhere
When children are hungry, they usually pick what is easy and accessible. Your job as a parent is to make fruits and vegetables reachable snacks. Cut them up and put them in containers on low shelves in the fridge. If healthy snacks are already cut and ready to eat, your children will be more likely to choose them. Also, have snack-sized dips like hummus or ranch available to pair with raw vegetables.

5. Set a Good Example
Children mimic their parents’ behavior. If they see you eating healthy foods, they will eat them as well. Eat the foods you are asking them to eat and be a role model for them. Teach them about healthy foods and nutrition and they will most likely adopt your ways.

If none of these tips work on your picky eater, try hiding vegetables in plain sight. Check out this website with over 100+ recipes kids will enjoy but secretly contain vegetables.

Check out what is being picked this week*:
Tomatoes, Herbs, Blackberries, Peppers, Lima Beans, Rhubarb, Beets, Cabbage, Kale, Lettuce, Swiss Chard, Onions, Snap Peas, Broccoli, Beans, Zucchini, Cherries, Raspberries & Cucumbers

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

Summer Time is Grilling Time! Tips to Grill Vegetables to Perfection

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Once you’ve purchased your locally grown vegetables with your EBT SNAP card, the question becomes how should you cook them? The best way to eat vegetables in the summer is to grill them. Not only can you enjoy the summer weather and cook outside, but it can be done in less than 30 minutes. To grill to perfection this summer follow these tips:

1. Know Them
Some vegetables are grown for the grill, while others do not fare so well. It is important to know which vegetables are best for the grill and how long they take to cook. Asparagus, corn, eggplant, mushrooms, peppers, onions, and cabbage are great grilling vegetables. Squash, tomatoes, potatoes, zucchini, and even romaine work well on the grill as well but beware of their cooking times. Denser vegetables like potatoes will take much longer where tomatoes grill quickly. Make sure to avoid grilling cucumbers, celery, and most leafy greens. Their high water content makes them hard to grill.

2. Coat Them
When grilling vegetables, it is important to always coat them in cooking oil or marinade. Without oil, the vegetables will dry up when heated. Before grilling, make sure to toss your vegetables lightly in cooking oil or marinade and add some seasoning for flavor. Avoid adding too much because dripping oil can cause flare-ups and off-flavors. The correct amount of cooking oil or marinade will keep your vegetables tender and help the seasoning stick.

3. Cut Them
To minimize grill time, you want to make sure your vegetables have the most surface area touching the grill. Cut your larger vegetables in decent-sized chunks to maximize surface area. You don’t want to cut them too small or they will fall through the grill. Cutting your vegetables to similar thicknesses will also help them cook more evenly. Another tip to cooking vegetables more evenly is to separate your dense and delicate vegetables. Individually, sear each grouping over high heat then move them to a cooler part of the grill to finish cooking.

4. Kabob Them
Sometimes you can’t cut your vegetables into decent-sized pieces. Small vegetables like cherry tomatoes are prone to rolling around on the grill. To prevent them from falling, use a skewer, and make kabobs with other small vegetables. Smaller pieces cook must faster than larger pieces on the grill. Placing your vegetables on a skewer is the best way to grill vegetables quickly.

5. Place Them
If your vegetables are too big for a skewer, use a grilling pan. A grilling pan is the perfect tool to keep vegetables from burning. Separate your dense and delicate vegetables in individual pans to account for varying cooking times. Watch each pan closely until the desired tenderness is reached. Remember, denser vegetables will take much longer to cook. If you do not have a grilling pan, aluminum foil can work as well to form small grilling baskets.

Check out what is being picked this week*:
Broccoli, Beans, Zucchini, Cherries, Raspberries, Rhubarb, Beets, Cabbage, Cucumbers, Kale, Lettuce, Swiss Chard, Scallions & Snap Peas

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

What’s the Deal with Kale?

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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.

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.

6 Shopper Savvy Tips for the Farmers Market

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The farmers’ market is the best place to buy fresh produce. Not only is the produce newly picked and nutritious, but many NY farmers’ markets accept SNAP benefits. Now you are able to purchase fresh, healthy, affordable, locally grown foods for your family at your local farmers’ market with your EBT SNAP card. Make the most of your experience with these 6 savvy shopping tips.

1. Don’t Be Shy
It is rare that you are able to talk directly to the individual who grew your fruits and vegetables at the supermarket. At the farmers’ market, they are right there in front of you! Take advantage of this opportunity. Ask them any questions you might have ranging from how the produce was grown to what is expected to be sold next week. If you see an unfamiliar fruit or vegetable, ask. Learn what it is and how to prepare it. Local farmers have a great deal of knowledge about their produce and are usually more than willing to share.

2. Shop Early for Selection
If you need a specific item or are looking for the best quality produce, shop at your local farmers’ market in the morning. Farmers’ markets are usually less busy in the morning and you will have the opportunity to choose from the best of the best. If you don’t mind slightly bruised produce, many farmers offer deals on bruised or “ugly” fruits and vegetables.

3. Bring Your Own Bag
Many markets do not provide bags or boxes to carry your produce. To avoid making multiple trips to the car or dropping your produce, bring a reusable bag. Not only does the bag carry your fruits and vegetables, but it also sends a sustainable message. Don’t forget a cooler on wheels if your market sells meat, milk, eggs and/or cheese.

4. Examine Each Vendor.
Many farmers sell similar produce at the farmers’ market. Don’t purchase from the first vendor you see. Make an effort to walk around the market and compare prices of different fruits and vegetables. Check the quality of the produce and if there are any specials, then make your way back to the best stands and purchase. It helps to have a plan in mind before heading to the market so you can make the most of your SNAP benefits.

5. Be Prepared
The vast variety of produce at the farmers’ market can make decisions difficult. In order to have the most efficient experience, take the time to plan ahead. Make an effort to plan meals around what is in season and purchase the ingredients accordingly. Like the supermarket, your trip will be more effective if you bring a list. The list provides great direction for your shopping experience but make sure to have some wiggle room. You never know what you will find at the farmers’ market and you want to be able to purchase fresh produce if it comes early or try something new.

6. Try New Things
Although you may only go to the farmers’ market for some essentials, have some fun and try something new. Many farmers sell unusual produce that cannot be found at the supermarket. Ask the farmer the best way to prepare it, be spontaneous, and try it. It may make your visits to the farmers’ market even more enjoyable.

Share these tips with your friends and family and encourage them to shop at NY Farmers’ Markets and buy local.

Check out what is being picked this week*:
Beets, Kale, Lettuce, Swiss Chard, Spinach, Strawberries, Radishes, Rhubarb & Peas

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

Buy Local: The Benefits of Shopping at a Farmers Market

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Farm to table is the latest and best trend to hit restaurants since the invention of the restaurant. Whether you’re dining at the newest seasonal gastro-pub or you’re picking out produce from the supermarket, most people can appreciate the benefits of locally grown foods.

Why not skip the middleman and hand select your produce, meats, or baked goods brought to you by your local farmer? If you’ve never shopped at a farmers’ market you’re depriving yourself of the opportunity to create your own farm to table menu at home.

The benefits of shopping at your local farmers’ market are:

  • The fruits and vegetables are at their peak of freshness and flavor and in season.
  • You’ll be directly supporting your community and more importantly your local farmer.
  • Most vendors accept SNAP.
  • There is no guessing where the food came from. Nothing was shipped across the country in a freezer.
  • You can get food preparation tips right from the farmer.
  • Outdoor markets will give you a good dose of fresh air.

Saving Farmers Markets Finds for a Rain (or Snowy) Day

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Depending on where you are in New York State, you can look forward to your winter being either very long, or kind of long. Fortunately, you can keep the flavors of summer throughout winter by using a few different methods.

DRYING
You can dry (dehydrate) your produce using a cookie sheet, a piece of cheesecloth, and your oven. Even though dehydrating your produce isn’t hard, there are a lot of steps to follow. First, you will want to blanch your vegetables in hot water. Blanching is putting your veggies in boiling water for a short period of time and then cooling them under cold water.
– You can get the rest of the instructions and handy charts to help you here.
– You can get the steps to dry fruit here.

CANNING
Make your own jams and jellies at home using your saved summer fruit, and your kitchen will smell amazing! Fruits, tomatoes, and pickles can all be canned using a water bath on your stove. Learn how here.

FREEZING
Bread and meat are super easy to freeze – just pop them in the freezer! However, to reduce the risk of food-borne illness, it is best to not re-freeze meat that has been thawed. If it’s your first time freezing fruits and veggies, maybe stick with hardier fruits like blueberries (they freeze like a dream) because super soft fruits like strawberries, raspberries, or blackberries are more difficult to freeze. Here are step-by-step tips.

Remember Fruit Roll Ups (do they even still make them)? You can make your own fruit leather at home using farmer’s market fruits, and all you need is a blender, a baking sheet, microwave-safe plastic wrap, and an oven. If you make a lot, you can pop them in the freezer to save for later too! Learn how here.

What’s being picked this week*:
Pears
Plums
Carrots
Beets

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

Apples!

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There’s a good reason that apples are the official fruit of New York State: we are the second largest producer of apples in the United States, and there are almost 700 apple farms here. The apple industry in New York State employs about 17,500 people. Apple trees are happiest in a climate that is warm half the year and cold half the year. Apple trees also need a lot of water in order to produce fruit, so even though rain can dampen our spring and summer plans sometimes, it makes the apple trees very happy!

Even though the Red Delicious is one of the most popular apple varieties, it doesn’t really have the best flavor. Not all apples are best for the same thing, either; some are great for eating, while others are awesome in baking. Don’t worry if you like to eat fresh apples and cook with them – a lot of varieties work for both.

Here are some facts about apples:
  • You can use your SNAP card to purchase all kinds of apples at farmers’ markets across the state.
  • Some of the tastiest New York State apples are Braeburn, Honeycrisp, Jonagold, Macoun, and Northern Spy. Don’t be afraid to try other varieties that you might see at your local market – remember that the farmer can answer any questions you have about their products.
  • Apples are part of the rose family – yup, those roses. Peaches, plums, pears, and cherries are also in that family.
  • Most apples are picked by hand, not by machine.
  • Apples float because they are 25% air.
  • One of President George Washington’s favorite hobbies was caring for his apple trees.
  • There are 7,000 different kinds of apples grown around the world. 2,500 of these are grown in America. The only apple that comes from the USA is the crabapple.
  • Scientists think that apple trees first grew in mountains that are between modern-day China and Russia. People started growing them as a crop in ancient times (around 325 BC). The first apple orchard was planted in the United States in 1625.
  • Apples are delicious and good for you, so buy them when they’re fresh at your farmers’ market!

Here’s what’s being picked this week*:
Apples
Raspberries
Cabbage
Leeks

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

Sweet, Sweet Corn

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Corn: so sweet, so delicious. It has a long history in America, as several Native American tribes – from North America to South America – were growing it before Christopher Columbus came ashore.

Corn was grown in Mexico before it made its way north to us. After Columbus, corn made its way to Europe, Africa, and China before the year 1600. Corn is grown on every continent except Antarctica.

Corn was an important crop because it could be eaten fresh, cooked into cakes and breads, and ground into cornmeal or corn flour, so it could be used year-round, which was very important during the winter. Today, corn is grown for humans and animals such as cows and horses to eat, and used to produce fuels and medications.

  • Corn is good for you! It has lots of fiber, Vitamin C, and magnesium. It also has two chemicals that help with healthy vision.
  • An ear of corn has about the same number of calories and less sugar than an apple. Keep it healthy and don’t drown it in butter or other toppings – a little goes a long way!
  • Cooking corn makes it more nutritious. The heat releases antioxidants, which are very good for you.
  • Corn is used to make the antibiotic penicillin, ethanol that is added to gasoline, and glue.
  • It’s easy to microwave corn, just shuck it (remove the leaves and silk), wrap it in a damp paper towel, and microwave for about 5 minutes. Be sure to use potholders or oven gloves when handling it at first, because there will be a lot of steam.
  • To boil corn, fill a large pot with water (there should be enough room and water for the corn to float). When the water boils, add the shucked corn on the cob and boil for 4-5 minutes. Use tongs to remove the corn from the water.
  • If you want to use fresh corn kernels instead of frozen, slice the bottom off a corn cob so it’s flat, hold it straight up-and-down on a cutting board, and use a sharp knife to cut from top to bottom. You can mix this fresh corn with a can of drained black beans and diced bell pepper and your favorite seasoning, or sauté it with other vegetables like mushrooms and zucchini for healthy and easy side dishes.

Here’s what’s being picked this week*:
Corn
Eggplant
Plums
Blueberries

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

Farmers Markets: Fun and Good for You, Too!

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There are lots of benefits that come from eating fresh food that was grown locally, like the kinds you find at your farmers’ market.

  • Your SNAP card makes it easy for you to buy fresh and local at your farmers’ market.
  • Fresh is best! Fresh food just tastes better. The strawberries you get in December that were grown thousands of miles away just can’t compare to the ones that were just picked a day or so ago. Also, as food ages (like when it has to be shipped from another country) it loses nutrients. When you buy fresh and local, your food tastes best and is healthiest for you.
  • You know those nasty outbreaks of sickness from contaminated food you see on the news every so often? There’s less chance of that when you buy local. Less travel for your food means less handling, which means more safety.
  • Are you curious about what farmers use on their crops to keep bugs away and help the plants grow? Just ask them!
  • Buying local is good for the environment, which is good for you and your loved ones. The shorter the distance your food has to travel, the less pollution from airplanes, ships, trains, and trucks goes into the air and water.
  • Often, farmers grow produce that grocery stores don’t carry because they wouldn’t sell enough, so you get to find new foods at the farmers’ market. Just because you haven’t seen that funny-looking tomato at the store doesn’t mean that it’s not delicious!
  • What’s missing from all of the fruits and vegetables at the farmers’ market?
    • Mountains of salt, that causes high blood pressure (or makes it worse).
    • Added fat, and we all know what too much of that does. We need fat to live, but we should get it from lean meat, eggs, avocadoes, healthy oils like olive oil or canola oil, and nuts. Try having a few of your favorite nuts with your favorite fruit, or having an egg on top of some sautéed spinach or a half of a baked potato. It’s not the same as potato chips, but it’s way better for you, and you might just find your new favorite snack!
    • Table sugar – like the kind we put in coffee and bake with – sneaks into lots of foods, but you get a different sugar when you eat fruit. Sugar from fruit goes into your bloodstream more slowly, so you don’t get a sugar rush and then crash. Sugar from fruit is much better for people with diabetes than table sugar is.
    • Food coloring. Does it hurt? Some say that it does, some say that it doesn’t. Does it help? Nope. Definitely not, so why pay for it?
    • Have you every gotten a headache after eating Chinese takeout, fast food, or packaged food? That could be from MSG (monosodium glutamate). Some people are really sensitive to this, and fresh produce from the market has zero MSG, so you could literally be saving yourself a headache.
  • Want to learn more about how one family ate only local food for a year? Grab your library card and check out Animal, Vegetable, Miracle: A Year of Food Life by Barbara Kingsolver.

Here’s what’s being picked this week*:
Cantaloupes
Peaches
Hot Peppers
Swiss Chard

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

Need a Reason to Shop at the Farmers Market?

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Need a reason to shop at a farmers’ market? We have a few…

Within the past few years, farmers’ markets have become more and more popular. If you’re not used to shopping at them, it’s hard to see what the big deal is and when you’re used to shopping at your usual store the idea of changing up your routine isn’t very tempting.

There is a reason – several, actually – why so many people love going to the farmers’ market. Some of the most common are:

  • Many farmers’ market vendors now accept SNAP for fruits and vegetables, so buying them is, well, a snap.
  • Fruits and vegetables are in season, and picked at the peak of their flavor and nutritional value. In other words, they’re the best tasting and the best for you and your family.
  • When you shop at a farmers’ market, you’re supporting farmers in your community. Your local farms are basically small businesses, and they need community support to survive.
  • You know where your food comes from, and if you’re in a rural area, you may literally know the roads that some of these farms are on. At a farmers’ market, you won’t find any stickers saying “Product of Chile.”
  • If you’re not sure how to prepare something, you can be sure the farmer does. You’ll be surprised how much time you’ll spend chatting with the vendors, learning about their farms and their products (and not always because you have to, but because you want to!).
  • If the market is outside, you get fresh air, and our winters are too long to spend the nicer months indoors!

Here’s what’s being picked this week*:
Cherries
Raspberries
Lettuce
Greens

*Availability will vary by market due to differences in the climate county to county.