Bushel Basket Market: July 10th, 2013

As July is well underway, the colors and flavors of summer produce are in full swing. With options from asparagus to zucchini, and everything in between, it can be hard to just choose one – so why not include them all?  Preparing a diverse, colorful dish allows you to get closer to your daily produce recommendation, gives you tons of vitamins and minerals, and lets you serve a flavorful meal to WOW family and friends. Enjoy the colors and flavors that summer has to offer with this week’s in-season recipe

Grilled Garden Veggies

Grilled Garden Veggies Recipe

Who doesn’t love a colorful summer dish shared among family and friends? With this simple recipe, you and your guests can enjoy deep red tomatoes, bright yellow summer squash, rich green zucchini and more! Plus, this dish gets you well on your way towards including the seven essential colors that everyone should include in their meals every day! And along with the vibrant colors come a ton of health benefits, too!

To learn more about the benefits of cooking with color, read on!

Recipe found in Taste of Home Garden Recipes!

Ingredients                                                                                                                                                            Preparation  

  • 2 tablespoons olive oil, divided
  • 1 small onion, chopped
  • 2 garlic cloves, minced
  • 1 teaspoon dried rosemary, crushed, divided
  • 2 small zucchini, sliced
  • 2 small yellow summer squash, sliced
  • 1/2 pound medium fresh mushrooms, quartered
  • 1 large tomato, diced
  • 3/4 teaspoon salt
  • 1/4 teaspoon pepper
Nutrition Information:1 serving (3/4 cup) 61 calories, 4 g fat (1 g saturated fat), 0 cholesterol, 227 mg sodium, 6 g carbohydrate, 2 g fiber, 2 g protein. Diabetic Exchanges: 1 vegetable, 1/2 fat.
 
Read on to Learn More About the Benefits of Cooking With Color!
 

Cooking with Color!
 
Seven Colors For Your Everyday Meals and Why They Matter Most! 

It’s not just about finishing your vegetables at dinner anymore! Including fresh produce in your meals can do wonders for your metabolism, energy level and your overall health! Besides providing us with vitamins, minerals and fiber, colorful produce boasts the power of phytochemicals, which are designed to protect plants, but actually help protect us too! These nifty little molecules have the power to help prevent heart disease, cancers, Alzheimer’s, and many other health issues; and making sure you get all the right colors in your daily diet is the key! 

Red: Red foods, such as tomatoes, contain lycopene, a phytochemical that may help protect against prostate and breast cancers. Try tomatoes, watermelon, red peppers and pink grapefruit. 

Orange: The alpha and beta carotenes responsible for the brilliant orange colors in the fruits and vegetables we love are also responsible for keeping your eyes, bones and immune system healthy.Try nectarines, carrots, oranges, and mangoes. 

Yellow and Green, part 1 (leafy greens):  Lots of yellow and green vegetables are good sources of lutein and zeaxanthin, phytochemicals that protect our eyes against age-related macular degeneration. Dark leafy greens are also packed with iron and rich in beta carotene. Try lettuce, summer squash, spinach, mustard greens and chard.

Green, part 2 (cruciferous): Cruciferous vegetables are unique in that they provide compounds called indoles and isothiocyanates, which may help prevent cancer by aiding our body in the production of enzymes that clear out toxins. Try broccoli, cauliflower, green cabbage and kale.

Blue and Purple/Deep Red: Blue, purple and deep-red fruits and vegetables are full of anthocyanins and proanthocyanins, antioxidants that do wonders for heart health! Try blueberries, eggplant, red radishes and raspberries. 

Adapted from Eating Well By Color

 How Many Colors Have You Had Today?

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New Vendor Offerings this Week:
Seasonal Vendors

Ingredient for In-Season Recipe
# Cooking with Color Produce

Good Times Kettle Corn: kettle corn in small and large bags.

Kapnick Orchards: Tart cherries, possibly sweet cherries, raspberries#, snap peas, fudge and baked sweet rolls. (Blueberries and peaches coming soon.)

Sprouted Alive Bakery: whole grain, raisin, sprouted and gluten-free bread.

Kapp Farms: baked goods, pretzels and rolls, hot and olive twists, crispy treats, cinnamon rolls, zucchini* #, snap peas, string beans.

Lutchka Angus and Farm Market: onions*, eggs, Bok choi, radishes, spinach#, beets, herbs, snow peas, sugar snaps, kale#, zucchini* #,
summer squash* #, jalapenos, and dillweed.

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

Mark’s Farms and Greenhouse: maple syrup, Bok choi, kale#, chard#, spinach#, kohlrabi, beets, green onions, broccoli#, lettuce#, cabbage#, green peas, zucchini#, summer squash#, mustard greens#.

Golden Fleece Farm, LLC: Will be back to two weeks with 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.

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: will not be at the market this week.

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

T. J Farms: Tomatoes* #, zucchini* #, onion*, sroses, lilacs, hydrangea and other perennials, nursery stock plants, trees and bushes.

Parker Kitchen: assorted bread, radishes, cookies, catnip toys, afghans and quilts, glasses for rednecks.

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.

Stone Hearth Breads and Bakery: pumpernickel, German rye and German rye seeded, Italian Milano, honey whole wheat, San Francisco sourdough, assorted cookies and buns, four-cheese pepperoni rolls, spinach feta cheese bread, multi-grain bread, country loaf, cheese bread, rosemary herb and tomato basil bread, four-cheese bread sticks, jalapeno cheese bread and assorted sweet breads — including cinnamon, cinnamon raisin, strawberry white chocolate, peach pecan, wild blueberry cream cheese, Reuben rolls, and bacon cheddar bread.

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

Bushel Basket Newsletter