Bushel Basket Market: September 4th, 2013

 Back to School!   
Lunchbag

Healthy Bag Lunches for Kids (and Adults)

Packing a healthy lunch can be a challenge, whether you’re just going back to school this week, or you’ve been out of school a long time.  Either way, the farmers market has some easy tips to making the middle meal both satisfying and nutritious. Check out our healthy lunch staples below: 

Quinoa Shaker Salad

(Courtesy of Callie Gavorek, Market Intern and Executive Chef’s Assistant at Eastern Michigan University)
This recipe is high in heart healthy monounsaturated and omega-3 fats, high in protein and high in fiber, due primarily to the grain quinoa, healthy nuts and lots of fruits and vegetables.  This dish can also be made gluten-free and nut-free for allergy sufferers.

Ingredients: 
1/2 curp cooked White Quinoa
1 Red Bell Pepper, diced
1/2 cup cooked Edamame
1/2 cup cooked Red Quinoa
1/2 cup cooked Green Peas
1/2 cup Currants
1/2 cup Green Onion, chopped
1/2 cup Walnuts, chopped
4 tbsp Gluten-Free Balsamic Dressing

Directions: Combine all ingredients except dressing. Add dressing before serving, in a sealed container – shake and enjoy.

Roasted Vegetable Wrap

(Courtesy of Prescription for Health Staff. Washtenaw County Public Health)
Roasting vegetables concentrates their sugars, improving flavors and texture for picky kids.  With the addition of calcium and protein through low-fat cheese, this wrap is sure to please.

1 medium red pepper, cut into 1″ wide sliversRoasted Veggie Wrap
1 medium zucchini, cut into 1/4″ slices lengthwise
2 medium plum tomatoes, halved
1 medium onion, quartered
4 teaspoons olive oil
Nonstick cooking spray
Dried herbs, such as basil, thyme, parsley, marjoram, etc.
4 oz light cheese (we recommend crumbled feta or ricotta from Greystone Creamery)
4 tortillas (whole wheat if possible)
Handful of fall greens (spinach or arugula)

Directions:
1.  Turn over to 375 degrees
2.  Line a roasting pan with foil and spray with nonstick cooking spray or brush lightly with oil.
3.  Brush vegetables with olive oil and sprinkle on desired herbs
4.  Place vegetable in a single layer on roasting pan.
5.  Bake until vegetable are lighlty browned and tender, about 20 minutes.
6.  Divide vegetable among tortillas, sprinkle with cheese, add some greens, wrap and enjoy
7.  For lunches, make the night before and then tightly wrap in tin foil , then put in a plastic bag to prevent leaking.

 

We are happy to accept two new programs at the Bushel Basket:
Prescription for Health (starting July 16th), and the Supplemental Nutrition Assistance Program (also known as Bridge Cards)

For more information on Prescription for Health: Visit Faith in Action and the Prescription for Health websites!  We’ll have healthy market recipes available to inspire you as you fulfill your Prescription for Health goals.You can also visit the market information table for specifics on the programs!

 

     
 
 Market Veggies
 

     Tips on Packing Healthy Lunches  

   
 BacktoSchool

By Kathleen Parenta, Director of Communications of the American Heart Association 

When packing a healthy lunch, try choosing from the rainbow of foods in your supermarket’s produce department. Include foods that are red (red peppers, apples, tomatoes), orange (carrots, peaches), green (salad, celery sticks) and choose foods from the different food groups.

The Alliance for a Healthier Generation, founded in 2005 with the American Heart Association and the William J. Clinton Foundation, suggests including one serving of vegetables or salad and one serving of fruit (fresh, canned or dried all count); one serving of a low-fat or fat-free milk or dairy item such as a low-fat cheese stick, a yogurt cup or some cottage cheese; plus one serving of meat, chicken, fish, eggs, peanut butter, beans or another protein source.

Pack healthy drinks such as water, low-fat milk or 100 percent juice with no added sugar. Beverage boxes frozen the night before can keep a lunchbox cool until lunchtime. Cut out the soda and energy drinks. These are filled with sugar, empty calories and provide little or no nutrition.

Sandwiches can be made on whole wheat bread, pita, wraps or flatbreads. Traditional luncheon meats are high in fat and sodium. When choosing luncheon meats, pick lean meats such as turkey, ham or leftover chicken breast. Use reduced fat mayo or salad dressing or mustard to dress a sandwich and top with mixed greens or spinach for extra nutrients.

 

Not the same old sandwich

Pack hummus with fresh veggies and whole wheat pita triangles or flatbreads for dipping. Hummus is a good low-fat protein source and is high in iron and vitamin C. Or try low-fat or fat-free cottage cheese with carrots, cherry tomatoes, fresh berries, or melon for a calcium-rich, high-protein lunch.

Salads topped with lean protein such as hard-boiled eggs, beans or chicken are a great alternative to sandwiches and they help get kids on track with their daily vegetable servings. In a hurry? Buy bags of lettuce or precut carrots or make extra salad for dinner then pack the leftovers for lunch the next dayRead more: http://www.wickedlocal.com/medford/news/x1655330450/BACK-TO-SCHOOL-Send-kids-back-to-school-with-healthy-meals-snacks#ixzz2drGGnr00
 

 

What can you find at the farmers market to fill a healthy lunchbox this week?

We suggest:

  • Fresh fruit from Kapnick Orchards
  • Hummus from Mama Mofoods
  • Whole grain breads by Stone Hearth Breads & Bakery and Kapp Bakery
  • Peppers, carrots, tomatoes and squash from all our produce vendors
  • Flavored nuts from Janet’s LLC and more!

New Vendor Offerings this Week:
Seasonal Vendors

Goodtimes Kettlecorn will be leaving for a few weeks, as Margie Mills goes back to her job as a school bus driver – she might try to make it back in a few weeks!
Our newest vendor, Lutz Orchards, will be joining us for the fall apple season!

Ingredient for In-Season Recipe

Kapnick’s Orchard:  Flaming fury peaches, nectarines, white peaches, last day for blueberries, black berries, paula red and ginger gold apples.  Also coming soon –  raspberries, pears, new varieties of apples, along with the usual fudge, bread and baked sweet rolls.Kapp Farms: baked goods, pretzels and rolls, cookies, bread twists, crispy treats, basil, cherry tomatoes, basil, green beans, kale and tomatoes.Lutchka Angus and Farm Market: *sweet and cooking onions, kale, *zucchini, summer squash, jalapenos, *hot and sweet peppers, cabbage, cukes, zinnias, sunflowers, corn, eggplant, apples, *cherry tomatoes, green beans.

Oak Hill Farm: honey, bee pollen, lotion bars, candles, cut comb honey, gift bags with assorted honey products.

Mark’s Farms and Greenhouse: maple syrup, kale, chard, beets, green and sweet onions, broccoli, cabbage, zucchini, five varieties of potatoes, corn, *tomatoes, *peppers, carrots, cabbage sprouts, cantaloupe.

Golden Fleece Farm, LLC: Grass fed beef products including ground beef, ground round, rib steaks, T-bone steaks, sirloin steaks, hamburger patties, beef brats, Italian sweet sausage, soup bones, grass fed chickens raised on organic corn, soy-free feed (no GMO) at 3.5-4.5 pounds at $5 per pound.

Greystone Creamery: feta, possibly ricotta, Man-chel cheese, possibly cow Gouda, Chelsea-cam, Rosy-cam, *blue Man-chel, sheep Gouda, butternut, garlic pepper and plain cream cheese.
Pregitzer Farm Market, LLC: CSA pick-up, broccoli, summer squash, zucchini, kale, corn, cabbage, cukes, eggplant, green beans, cauliflower, canning pickles, potatoes and perhaps watermelon.

Janet’s LLC: grilling rubs, jam, flavored nuts, suckers, cajun butter, assorted fudge. spices to make flavored butter, U-M and MSU dolls, and greeting cards.

Mama Mo: hummus and seitan. Hummus flavors include ginger squash, tan/cran orange, sesame chive satay, kalamata rosemary, black pepper walnut, roasted pepper, horseradish, roasted garlic, traditional, lemon zest, curry lime, tomato basil, onion dill, roasted beet, wasabi, jalapeno, chipotle.  Seitan flavors include: nuggets, traditional, fajita strips, Italian fennel sausage, breakfast sage sausage, vegan BBQ, BBQ, roast.

Bordine Farm: cut flowers, including zinnia, pin cushions, gladiola, snap dragons.

Kniffen Famly Farms: *eggs.

Enrichment Center: vegetables, candles, lip balms, lotions, bracelets, wooden toys, hand sanitizers, soaps, pens with decor that changes with the season. (And, these pens are really cute).  Enrichment Center Programs – for more details, please see their website here:  http://www.eisenhowercenter.com/enrichment-cente

Lutz Orchards:  Please welcome our newest vendor!  Lutz Orchards specialize in unique apple varieties, as well as quince and asian pears.

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Get to Know Your Vendor – Golden Fleece Farms, LLC


Golden Fleece Farms

Brett and Barb Seabury began farming when they came to Michigan in 1975 when Brett was hired to teach at the University of Michigan. They were not born into farm families but loved being outside and being with animals. It has always been important to them to have good quality food that is as natural as possible, without hormones, pesticides, fungicides, and herbicides. They wanted to be able to grow and raise as much of their own food as possible to insure that it was wholesome. 

Brett and Barb’s interest in farming evolved over time. At first farming was a part-time activity, so their children could be exposed to animals and involved in 4H.  Besides an organic vegetable garden, they’ve raised goats, sheep, chickens, turkeys, ducks, geese, and a Suri llama.  Over time, they’ve developed a greater interest in beef cattle and discovered that the Grass Fed Beef movement fit their values and their land. Their land in the  Sharon Short Hills is rolling, and the hills are best suited for pasture and hay.  They are constantly learning and are enjoying the challenge of managing a cow-calf herd and building the soil so that it provides a pasture that is sustainable and nutritious.  Spring is the most exciting time on the farm, seeing the cows give birth and raise their calves.  They sell most of our weaned calves to other farms to raise to maturity. They also raise a few to maturity for personal use and for private sale at places like the Bushel Basket Market! 

Every week until the end of the season, we’ll feature one of the vendors in our newsletter, to get to know the people behind your food.

For all the best in-season, summertime foods and recipes, stay tuned for the weekly installments of the

Bushel Basket Newsletter

Thank You to Our Partners

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