Farmers' Market: April - November 2013

Finally, summer is here and we can all enjoy the bounty of fruits and vegetables that East Tennessee has to offer. East Tennessee has a rich agricultural community, offering a wide variety of local foods including meat, produce, and dairy!

We are lucky to have access to heirloom fruits, vegetables, and grain such as Cherokee purple tomatoes, pesticide-free strawberries, and Hickory Cane corn in East Tennessee. We can also buy grass-fed beef, free-range chickens and eggs, and the prosciutto of the South—Benton’s bacon! Eating locally and in season can change your perspective on how incredible fruits and vegetables can taste. Eating your vegetables is hardly a chore when they’re bursting with flavor and freshness. Market season allows the farmers and artisans to exhibit their hard work and we’ve been looking forward to it since December.

Visit every vendor
There are numerous vendors at every farmers market, and each has special heirloom varieties of produce that cannot be seen in a regular grocery store. These include heirloom red, green, or purple okra, purple beans, ambrosia corn, watermelon radishes, over 20 types of tomatoes, and much more. There are also vendors who sell handmade products such as buttermilk soap, candles, goat cheese, and granola. 
 

Food
Getting hungry while picking your produce? Don’t worry! There are several food trucks and stands to satisfy your cravings. Dale’s Fried Pies, Pop Culture popsicles, Savory and Sweet truck, Cruze Dairy Farm Milk Bar and many others have specialty foods you cannot find at other restaurants.

Giving back to your community
Not only is shopping at your local farmers market a fun and delicious experience, it is a chance to give back to your community. Buying locally supports the farmers and artisans to create and expand their business. Buying locally also takes some of the guess work out of choosing foods that are safe and nutritious—as you can ask the farmer directly about his or her growing and harvesting practices. Farmers also tend to have great ideas for how to prepare the produce if it’s new to you.

Flexibility
There is a market for almost every one. Whether you live in Norris or Sequoyah Hills, there is a market open near you. Here is a list of all of the market times and locations compiled by Rebecca Simmons for FamilyFriendly Knoxville. If you’re not from this region, see Pick Tennessee Products for a list of markets all over TN. Also see Growing Seasons to find out what is in season.

Contributed by Jaanki Purohit 2013 UTK Dietetic Intern

Memorial Day Menu Tips

Who doesn’t love a reason to gather family, celebrate, and enjoy scrumptious, homemade food? A few words come to mind when I think of the official summer kick-off: Crank up the grill. There is nothing that says summer quite like the aroma of grilled meats carried by a gentle summer breeze coupled with the harvest of beautiful fruits and vegetables to enjoy. As the summer rolls in, Memorial Day celebrations give us an opportunity to get started on the right track for season-long indulgence in the best of what summer has to offer. The sun isn’t the only bright star of the season; summer hosts a number of beautiful fruits and vegetables to make your Memorial Day healthy and satisfying to all your guests.

Memorial Day honors the fallen soldiers who protected this country. Not surprisingly, many choose to prepare classic American dishes that may be heavy in calories. This kick-off to summer doesn’t have to be the end of healthy eating! Here a few tips to get your Memorial Day celebration started off on the right track.

1. Go lean! Thinking of grilling hamburgers and hotdogs but want a healthier alternative? Turkey burgers can be a great substitute for higher fat meats such as ground beef. Create a toppings bar with fresh tomatoes and greens from your local farmer’s market and give your guests the chance to create their own burger. Instead of white hamburger buns, go for whole-wheat buns to throw in some added fiber to your dish.
2. Take advantage of nature’s harvest. Summer not only brings the heat but also a myriad of fresh fruits and vegetables that can add some vibrant colors to any dish you prepare. In honor of the fallen soldiers, many tend to prepare dishes that highlight the red, white, and blue colors of the American flag. One easy way to do this is to use fresh summer strawberries, blueberries, and low-fat cheese and arrange the fruits seen in the picture below to create a wholesome, appetizing dessert for your guests.

   

   
   
3. Grilled vegetables make a winning side item.  A festive veggie kabob could be a combination of sliced squash, zucchini, red onion, and bell pepper skewered and grilled to perfection to make a tasty side dish for your guests. It’s quick and easy to prepare. Better yet, the clean-up is a breeze!
4. 100% fruit juice popsicles will have everyone staying cool. What is more refreshing in the summer than a cool popsicle on a hot summer’s eve? Instead of the sugary popsicles sold in the store, opt to make your own! Several grocery stores sell popsicle molds that you can use to create your own treats. Just pour your favorite 100% fruit juice or sparkling fruit water into the molds for a cold, invigorating dessert to beat the heat of summer.

Please visit this website for more fun recipes for your Memorial Day Celebration!

Contributed by Meredith Howell, 2013 UTK Dietetic Intern

Guest Post & Link: Even before they are school aged, toddlers are fed junk food at day care

Are you worried about what your child is getting to eat at day care? Knoxville Academy of Nutrition and Dietetics Member, Sarah Griswold, RD, recently wrote a blog article for MomsRising.org.
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By trade, I am a registered dietitian.  So, I know a lot more than the average mom about what to eat and what not to eat.  In fact, my mother is also a registered dietitian, so the basics of a healthy diet were part of everyday life for me growing up.

As a dietitian, I know the importance of healthy diet for proper physical and mental development.  I also know the importance of having family meals for social and emotional development.  Giving my daughter the best possible start in life is a priority for me and began even before she was born.  I ate a wide variety of nutritious food during my pregnancy and breastfed my daughter for 2 years. Extended breastfeeding is not something that is celebrated in my part of the country.  Most breastfed infants born in the Southeast are lucky to be breastfed for the first 6 months of life.  Research has clearly shown the health benefits of being breastfed; yet, we live in an environment that is not always supportive of mothers who are trying to do this.

As a working mom, my toddler attends child care.  I give her fruit before “school,” then they feed her a morning snack, lunch and an afternoon snack.  My problem is the selection of snacks.  I look at the menus and see Oreos along with other items that I don’t consider nutritious being given to her at snack time.  As with many good Americans (including her parents), my little girl’s favorite foods are simple carbohydrates.  Crackers, cookies, pancakes, and pizza top her list.  She also happily eats fruit, veggies, and many other nutritious foods, but I worry about her preferences and the precedent being set at the child care facility.

Read the rest of the article here.

Nutrition in the Garden

In addition to providing essential vitamins and minerals, diets rich in fruits and vegetables may play a role in reducing the risk for developing chronic diseases such as obesity and heart disease. Unfortunately, many Americans fall short of meeting the recommended number of servings of fruits and vegetables per day (at least 5 servings, such as a small piece of fruit or a half cup of vegetables.) The national Healthy People 2020 has listed improving food and nutrient consumption (including fruits and vegetables) as a Nutrition and Weight Status Objective. Research suggests that gardening can improve dietary intake of these foods, particularly in children.

Gardening is a perfect way to relieve stress, exercise, save money, and improve access to nutrient-rich fruits and vegetables. Depending on the hardiness of the plant, spring time is the time to start planting. Some plants can be started earlier from seeds grown indoors and then transferred outside when the ground is warmer. A well-developed garden can provide many of the non-staple foods that a family needs every day of the year.

Basic techniques to keep your garden fresh and flourishing (adapted from Urban Extension, Illinois):

• Choose a good location.
• Plants depend on good soil and the appropriate amount of sunlight to grow. Most vegetables need at least 6-8 hours of sunlight, but leafy vegetables require less. Watch out for nearby trees and shrubs that could compete for water and nutrients.
• Choose the right plants.
• Start by choosing plants that will not be wasted. Grow what you like! Choose hybrid vegetables that are heartier and sturdier than other vegetables. Select seeds that have been evaluated and earned the All-American Selections award.
• Provide plants with good nutrients.
• Prepare the soil before planting to improve the soil structure. Use vegetable garden fertilizer or organic fertilizers like peat moss, compost, or composted cow manure.

Another advantage to a home garden is the option to pick and savor fruits and vegetables at their peak flavor. When harvesting vegetables, be careful not to bruise, break, or nick them as damaged produce will not last as long. Additionally, only harvest good quality food. Different fruits and vegetables require different storing conditions. Temperature and humidity are the main factors to consider.

With time, practice, and a little patience, a home garden can become a relaxing hobby and a nutritious addition to a healthy diet.

Katelyn Parker
UTK Dietetic Intern

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