7 Recipes for Farm- Fresh Food

Buying local foods offers many perks such as freshness, quality, buying from those you know and trust, and the opportunity to support the local economy and a healthier, sustainable environment.


Summertime at the farmers' market isn't the only way to get farm-fresh food. Some farmers' markets operate on an extended calendar or even throughout the year.


Holiday festivities are even more enjoyable when the only thing that's stuffed is the turkey. Instead of overindulging and regretting it, or counting calories and feeling deprived, switch the focus to family, friends, good food, and gratitude. Nourish your mind, body, and soul this holiday season with these mindful living tips adapted from Michelle May, MD amlhungry.com

  • Before eating, take a moment to be thankful for the food and where it came from, including the people who work hard to get it from farm to place.

  • Choose only the foods you really like. Avoid eating food just because it's on the table. If you're not craving cranberry sauce in the shape of a can, don't eat it!

  • Be particular. If the food you select doesn't taste as good as you expected, stop eating it and choose something else.

  • When eating, give your full attention to the food and your feelings of hunger and fulness. Eat until you're about two-thirds full, especially if you want to save room for dessert! Socialize away from the sight of food so you're less likely to eat unconsciously.

  • Embrace opportunities for enjoyable physical activities. Take a walk after dinner to experience the wonders of the season. Delight in all your senses. Enjoy the company, the #atmosphere, the #entertainment, and the traditions as much, if not more, than the food.

WALDORF SALAD


Serves: 4


Ingredients

  • 3 medium crisp apples, cored and diced juice of 1/2 lemon

  • 2 large celery stalks, diced

  • 1/2 c dark raisins

  • 1/4 c finely chopped walnuts

  • 1/3 c mayonnaise or soy mayonnaise

  • Pinch of nutmeg

  • Mixed baby greens (mesclun), about 5 to 6 ounces, or as desired

Directions


Combine the apples and lemon juice in a mixing bowl and toss together. Add the remaining ingredients except for the greens, and toss well. Line 4 salad plates or shallow bowls with greens. Divide the #salad over them and serve at once.


PENNE ORTOLANO


Serves: 2


Ingredients

  • Coarse salt

  • 3 c penne #pasta

  • 1/4 c + 2 TBS extra-virgin olive oil

  • 1 clove garlic, smashed

  • 1/2 small eggplant, cut into 2-inch-by-1/2-inch strips (about 1/2 cup)

  • 1/4 small zucchini, cut into 2-inch-by-1/2-inch strips (about 1/2 cup)

  • 1/4 yellow bell pepper, cored, seeded, and cut into 2-inch-by-1/2-inch strips (about 1/2 cup)

  • 1 sprig fresh basil, leaves removed and torn into small pieces

  • 1/2 c #CherryTomatoes, quartered

  • Freshly grated Parmigiano-Reggiano cheese, for serving (optional)

Directions


Bring a large pot of salted water to a boil; add penne. Cook according to package directions until al dente. Drain, reserving 1/4 cup cooking water. Meanwhile, heat 1/4 cup olive oil in a large saute pan over medium-high heat. Add garlic and cook until lightly golden. Add eggplant and cook until browned, 2 to 3 minutes. Add zucchini and cook until softened, about 1 minute. Add half the basil; season with a pinch of salt. stir in #tomatoes, and cook for about 3 minutes. Add cooked penne and enough reserved cooking water to loosen the mixture slightly. Toss to combine. Stir in the remaining basil. Dizzle with remaining 2 tablespoons olive oil; season with salt. Divide evenly between two serving plates; serve immediately with cheese, if desired.


Resources: maplecreekfarm.com


BLACK BEANS WITH CORN AND TOMATOES


Serves: 4


Each serving equals two vegetable servings

  • 1 (15-ounce) can low-sodium, no-fat-added black beans

  • 1 cup cut tomatoes, fresh or canned

  • 1 cup teaspoon fresh parsley, chopped

  • 1/2 teaspoon chili powder

  • 1 cup frozen #corn, thawed

  • 1 clove garlic, pureed or roasted

  • 1/8 teaspoon cayenne pepper or more to taste

Directions


Drain and rinse beans. In a bowl, combine beans, corn, tomatoes, and garlic. add parsley, pepper, and chili powder. Combine and serve.


Nutrition Facts per serving: 260 calories, 10 g protein, 50 g carbs, 2 g fat, 0 mg cholesterol, 8 g fiber, 430 mg sodium.


Resources: Centres for Disease Control and Prevention


COUNTRY STYLE POTATO SALAD


A lighter, more nutrient-rich version of a classic side dish.


Serves: 4 (Serving size: 1 cup)

  • 3 medium baking potatoes

  • 1 cup chopped celery

  • 1/2 cup minced #onion

  • 1 cup fresh or frozen peas

  • 1 tablespoon prepared mustard

  • 1/2 cup low-fat mayonnaise

  • 1/2 cup nonfat plain #yogurt

  • Fresh cracked black pepper to taste garnish: lettuce and tomato

Directions


Wash potatoes, leave the skin on and cut into bite-size chunks. Place in pan and cover with water. Bring to a boil, lower to simmer, and cook uncovered until potatoes are tender about 20 minutes. Drain in a colander and sprinkle lightly with cold water. In the meantime, put the rest of the ingredients in a large mixing bowl. Add drained potatoes to the bowl. Mix well and refrigerate until ready to eat. Garnish with fresh #lettuce and sliced tomatoes.


Nutrition Facts per serving: 180 calories, 6 g protein, 18 g carbs, 10 g fat, 10 mg cholesterol, 5 g fiber, 330 mg sodium.


Resources: Alice Henneman, MS, RD, University of Nebraska-Lincoln Extension


SWEET POTATO AND APPLE CASSEROLE


Serves: 2-4

  • 2 medium sweet potatoes, peeled and cut into 1/2 inch cubes

  • 1 apple, with its skin, cut in thick slices (Granny Smith or most any apple except Red Delicious)

  • 1/4 cup orange juice

  • 2 tablespoons packed brown sugar

  • 1 tablespoon butter or #margarine

  • 1/2 teaspoon #cinnamon

  • 1/3 cup dried #cranberries or raisins

Directions


Preheat oven to 350 degrees F. Lightly grease or spray with nonstick cooking spray a 1 1/2 quart casserole dish. In a medium saucepan over medium heat, mix together all ingredients. Transfer to a casserole dish. Bake, covered, for one hour or until potatoes are fork-tender. Stor the mixture before serving to coat the sweet potatoes and #apples with the juices accumulated at the bottom.


Resources: Alice Henneman, MS, RD, University of Nebraska-Lincoln Extension


THE BEST LIGHT PUMPKIN PIE


This pumpkin pie saves 100 calories per slice from the traditional version and it tastes identical!


Serves: 8

  • 1 cup ginger snaps (20 cookies)

  • 16 ounce can #pumpkin

  • 1/2 cup egg whites (about 4)

  • 1/2 cup sugar

  • 2 teaspoons pumpkin pie slice(1 1/4 tsp cinnamon, 1/2 tsp ginger, 1/4 tsp cloves)

  • 12 ounce can evaporate #SkimMilk

Directions


Preheat oven to 350 degrees F. Grind, the cookies, in a food processor. lightly spray a 9" glass pie pan with vegetable cooking spray. Pat the cookie crumbs into the bottom of the pan evenly. Mix the rest of the ingredients in a medium-sized mixing bowl. Pour into the crust and bake until a knife inserted in the center comes out clean (about 45 minutes). Store in the refrigerator. Allow to cool and slice in 8 wedges.


Optional: Serve each wedge with fat-free whipped cream.


TOMATO BASIL BRUSCHETTA


Enjoy fresh and flavorful tomatoes in this quick and easy version of a tomato bruschetta recipe! It's great as a snack or an appetizer and is loaded with nutrients.


Serves: 12

  • 8 ripe Roma (plum tomatoes, chopped)

  • 2 cloves garlic, minced

  • 1/2 red onion, #SpanishOnion, or sweet onion, chopped

  • 6 to 8 fresh basil leaves, chopped

  • 2 tablespoons extra-virgin olive oil

  • Salt and freshly ground black pepper, to taste

  • 1 loaf Italian-or- French-style bread, cut into 1/2 inch diagonal slices.

Directions


Preheat oven to 400 degrees F. Combine tomatoes, garlic, onion, basil, and olive oil in a bowl. Season with salt and freshly ground black pepper to taste. Set aside. Arrange bread on a #baking sheet in a single layer. Bake about 5 to 7 minutes until it begins to brown slightly. Remove bread from the oven and transfer to a serving platter. Serve the tomato mixture in a bowl with a serving spoon and let everyone help themselves. Or place some on each slice of bread before serving. If adding the tomato mixture yourself, add it at the last minute or the #bread may become soggy.


Resources: Alice Henneman, MS, RD, University of Nebraska-Lincoln Extension

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