Build a Better Breakfast
We all want to eat something good in the morning, but sometimes we just can’t find the time or the energy – the farmers market is here to help! The following recipes can be made on a lazy weekend morning or pre-made for a quick and tasty meal – either way, we’ve incorporated plenty of produce, starches and healthy proteins to give you the oomph you need to get through your morning.
Indian Sweet Potato and Egg Stacks
1 sweet potato (or regular potato)
5 large eggs
1/4 tsp coriander powder (find in the spice isle of your supermarket)
1/4 tsp. cumin powder (find in the spice isle of your supermarket)
5 Tbs. vegetable oil
1 cup chopped tomatoes
1 clove garlic
2 Tbs. lime juice
1 cup arugula
1) Combine potato, 1 egg, 1/8 tsp coriander, 1/8 tsp cumin in a bowl and season with salt and pepper.
2) Heat 3 Tbs. oil in skilet over medium heat, scoop 1/3 cup potato mixture , flatten with spatula and cook 5 mins. per side
3) Wipe out pan, and heat 1 Tbs. oil with remaining spices, add tomatoes and bring to a simmer, 5 minutes. Remove and add lime juice
4) Wipe out pan and add remaining 1 Tbs. poll and fry 4 eggs sunny side up.
5) Stack potato pancakes, egg, tomato sauce and arugula on top. Pancakes can be made ahead, along with sauce, and reheated with a fried egg in the morning!
Per Serving: 297 cal; 10 g prot; 24 g total fat (3 g sat fat); 11 g carb, 233 mg col; 111 mg sod; 2 g fiber, 5 g sugars
Cherry Cream French Toast with Maple-Almond Butter Sauce
1/4 cup cherries (stones removed)
1 Tbs. vanilla
1 Tbs. maple syrup
1/2 cup cream cheese
1 cup almond milk
4 thick slices artisanal-style or country French bread
1) Place cherries, vanilla, maple syrup and 1 Tbs. warm water in a bowl – Let stand 15 – 20 minutes, strain and reserve liquid. Crush cherries into a paste, stir in cream cheese.
2) Stir almond butter into reserved cherry juice for the sauce.
3) Whisk almond milk with eggs, and add remaining Tbs. maple syrup.
4) Spread bread with cream cheese mixture, and top with another piece of bread. Soak in eggs and milk mixture, 2 seconds each.
5) Coak skillet with butter. Heat over medium, and cook sandwiches 3 -4 minutes each side. Make thesandwiches the night before, cook in skillet and drizzle with almond cherry sauce, enjoy!
6) Add fresh berries or fruits of your choice to round out this meal!
Per Serving: 374 cal; 9 g prot; 19 g total fat (4 g sat fat); 44 g carb; 0 mg chol; 417 mg sod; 6 g fiber; 19 g sugars.
* Recipes inspired by Vegetarian Times recipes, Sept. 2013
Build a Nutrition-Packed Breakfast
A nutritious breakfast is important for everyone no matter their age, but it is especially critical for children and teenagers. The first two decades of life are ones of remarkable growth and change, and proper nutrition is essential to fuel this transformation from babe-in-arms to adult.
A few things to consider:
- Studies have shown that children who regularly eat breakfast are more likely to meet their recommended dietary intake for vitamins and minerals.
- When children skip breakfast, they do not typically make up the lost nutrients at other meals of the day.
- Children who skip breakfast also tend to fill up on nutrient-poor snacks at school and they are less likely to consume the recommended servings of fruits and vegetables.
- Research strongly supports the fact that breakfast positively affects cognitive function and academic performance in children.
- Evidence also seems to suggest that eating breakfast is associated with less likelihood of being overweight.
- A good breakfast not only contributes to physical health, it also supports emotional stability and mental alertness.
- Breakfast also helps promote regular meal patterns and consistent energy intake.
Building Your Ideal Breakfast Menu
The ideal breakfast should have lots of fiber and whole grains, some protein and healthy fat, and as little added sugar as possible. In other words, a good balance of healthy carbohydrates, protein and good fats.
Tips for a nutrition-packed breakfast:
- Include a protein.
- Choose breakfast cereals with high fiber and low sugar.
- Choose whole grain cereals, such as muesli or oatmeal.
- Add protein to your cereal with nuts, seeds, yogurt or milk.
Is your breakfast low on protein? Add one of these protein sources every day:
- Eggs, cooked any way you like them
- Unsweetened yogurt or cottage cheese with berries
- Refried beans spread on whole grain toast or tortillas
- Nut butters
- Burritos with eggs or beans and cheese on whole grain tortillas
- Breakfast steaks, lean pork chops or turkey bacon
- Chicken or vegetarian breakfast sausage
- Hummus on whole grain or corn tortillas
- Nuts added to oatmeal, yogurt or cereal
- Scrambled tofu
- Cheese and apples
- Cream cheese on whole grain crackers
New Vendor Offerings this Week:
NEW! Tantre has watermelons, Kapnick’s has blackberries, plums and peaches, and Myers Berry Farm has blackberries!
* Ingredient for In-Season Recipe
Back Forty Acres – Meats / Poultry / Eggs*, all raised naturally
Beverly’s Crafts and More – Pillows, baked goods, body cream, soap, granola, tarts and pies – newest addition is strawberry cheesecake in a jar!
Chandra June – Raw gemstone jewelry
Frog Hollar Farms – Produce, home-baked breads and cakes, crafts, cut flowers, and more
fresh – Locally roasted coffee beans
Greystone Farm & Creamery – Cream cheeses*, camembert style cheeses, feta, and gouda, and manchego style cheeses from the sheep’s milk.
H & H Sugarbush – Maple syrup*, maple cream, maple candy, maple nuts, popcorn
Heim Gardens – Perennials, annuals, hanging baskets, planters, produce (carrots, summer squash, onions, snap peas)
Kapnick Farms: Tart cherries*, raspberries, peaches, blueberries, maybe baking apples, fudge and baked sweet rolls. New this week for Kapnicks, red haven peaches, paula red apples, shiro plums and maybe some blackberries. Still lots of sweet blueberries and flaming fury peaches.
Oak Hill Farm: honey, bee pollen, lotion bars, candles, gift bags with assorted honey products.
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.
La Baguette – French breads* and baked goods
Janet’s LLC: grilling rubs, jam, flavored nuts, suckers, cajun butter, spices to make flavored butter, U-M and MSU “dammit 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.
Merkel Gardens & Greenhouses – Hanging baskets, flats and produce (tomatoes, greens, onions)
Myer’s Blackberry Farm – blackberries (their in!), raspberries, jams and vegetables
Ruhlig’s Produce – Wide variety of vegetables and cut flower
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 beer bread.
Tantre Farm – Organic Produce: Beans (Tongue of Fire, Yellow), Beets (Chioggia – bulls eye, Cylindra- long root, red), Blackberries, Cabbage (Green, Red) , Carrots, Swiss Chard, Collard Greens, Cucumbers, Eggplant, Garlic bulbs*, Kale (Green Curly, Lacinato, Red Russian), Kohlrabi, Leeks, Lettuce, Onions (Green, Red, Yellow)*, Peppers (sweet green bell, hot -mixed), Red Potatoes, Tomatoes (cherry/grape, green, sauce/plum)*, Watermelon (red & yellow), Zucchini (green & golden).
Tasty Bakery – Gluten-free baked goods – NEW!
Zatkovich Pastures – Grass fed beef, *eggs, poultry – NEW! (not at the market 8/10, 8/17)
Applegarth HoneyCountry Hills Pottery – Vases, bowls and more!
Dancy’s Fancy Butter – Sweet and savory flavored butters
Debbie Diedrich – Jewelry
Get to Know Your Vendor – H&H Sugarbush
1/4 cup syrup
2 Tbsp soy sauce
1/2 tsp garlic salt
1 clove garlic
1/8 tsp ground black pepper
1 lb salmonMarinate salmon in sauce, and then grill on a cedar plank or broil fish in the oven – enjoy!
For all the best in-season, summertime foods and recipes, stay tuned for the weekly installments of the
Chelsea Farmers Market Newsletter