Benefits of Local Produce for Health and Wellness

Did you know the "average grocery item travels over 1500 miles to get to your plate?" - Eating Sustainably in the UI Community. When you buy local sustainably produce, it travels fewer miles and benefits the environment by cutting greenhouse gases and ozone depletion.

Spring and early summer fruits and vegetables are harvested and stocked in farmer's markets as soon as local produce harvests are ready. The best time for fruits like strawberries, blueberries, and sweet cherries starts in April or May. Seasonal fruits like apples, pears, and plums can be purchased at bargain prices during spring summer growing seasons and you can negotiate a bargain price for a bushel or two of fruit to preserve. Fresh foods are the best health insurance policy you can buy.

Summer brings many varieties of local produce like squash, pepper, tomato and other good-for-you vegetables. The beauty of these is ease of preparation, high nutritional value, and excellent flavor. Most summer vegetables can be eaten raw, or lightly steamed - no need to heat up the kitchen! Minimally processed foods eaten fresh from the garden pack a powerful nutrition boost to rev up metabolisms and strengthen immune systems.

Summer harvests end around September or October, depending on where you live, but there are still seasonal values to be found. Look for nutrient-dense root vegetables like turnips, parsnips, carrots, and beets. Other delicious and health promoting root vegetables are winter squash, kohlrabi, rutabagas, radishes, potatoes, garlic and onions.

Root vegetables are easily prepared by rubbing with oil, pricking a few times with a fork, and wrapping in foil. Roast in a 350-degree oven until soft to the touch; roasting develops a deep, rich flavor in root vegetables.

Pumpkin and melons are available summer through early winter. Bush beans, mustard greens, peas, and all types of greens are at local produce markets. Pumpkin puree is a key ingredient for many quick breads and can be used as a substitute for up to one-half the amount of fat, and what would Thanksgiving be without pumpkin pie?

Local Seasonal Produce Calender: www.uisc.uidaho.edu/mdrown/links/Local_Seasonal_Produce%20Calendar.pdf

Here are recipes for preparing seasonal produce:

Healthy Summer Squash Sauté

3 to 4small zucchini

3 to 4 small summer squash

1 medium Vidalia onion, peeled and sliced

1 teaspoon canola oil

3 tablespoons chicken broth

Seasoning salt, pepper

Scrub zucchini and squash well, pat dry. Trim ends and slice one-fourth inch thick. Set zucchini aside in cold water. Pour one cup water into a medium size bowl, add one tablespoon salt, and stir well. Add squash and let it stand 15 minutes. Drain squash in a colander, discard salt water, and rinse well with cold water. Pat dry with paper toweling, pressing lightly to remove excess moisture.

Place a large skillet over medium heat, add oil and let it warm two minutes. Add zucchini and squash, sauté 5 minutes. Add onions and chicken broth, and sauté 5 minutes more. Cover pan, turn heat to low, and let the vegetables steam until crisp-tender. Season to taste and serve warm.

Tomatoes with Balsamic Vinaigrette and Basil

2 large tomatoes

One bottle of Balsamic Vinaigrette dressing, regular or low-fat

2 tablespoons fresh basil leaves, finely minced or 2 tsp. dried basil

Slice tomatoes and layer in a deep dish, sprinkling layers with basil. Cover with enough balsamic vinaigrette dressing to cover. Let marinade in the refrigerator at least one hour, stirring gently once.

Serve cold as a side dish.

Strawberries are tasty and need no preparation, but they sure taste good dipped in chocolate or powdered sugar, blended into smoothies and shakes, or drizzled with balsamic vinegar and fresh basil. Keep a bowl in the refrigerator for an instant fat-free, cooling summer snack.

Eating seasonal gives you access to the freshest, most nutritious foods year around. Plan your weekly menus around the local produce market supply and help your health and budget.

Sources:
http://www.uisc.uidaho.edu/mdrown/index.html