Now that Fall is here it is exciting to share information about foods now available in local farmers markets and the knowledge on how to prepare and cook some of the more unfamiliar but very nutritious vegetables.
All these fall and winter vegetables are excellent for your body with many natural minerals and vitamins. Most root vegetables grown underground are more dense, naturally sweeter and longer lasting, (many up to 3months if kept dry and cool) than above ground (cruciferous) grown vegetables.
In general cruciferous vegetables are bitter, like cabbage, broccoli, cauliflower, brussel sprouts and kale. They have many healing properties; good for the digestive system, circulation and inflammation among other benefits; too many to fit in this article! These vegetables are high in sulfur, calcium, silicon, iron and chlorophyll. The vitamins C, A and E predominate in most of these vegetables and also Vitamin U, in cabbage; the ulcer remedy. Use these vegetables in moderation if you have thyroid problems because they are high in iodine also.
There are other root vegetables I want to mention that are good for you but a little sweeter in flavor such as beets, carrots celery, turnips, parsnips and do not forget sweet potatoes.
Your local market can help you with cooking tips. Buying fresh at the local market in turn helps to support the local small farmer and your local community. Many of your smaller local growers do not use GMO seeds and usually do without pesticides use. Ask at your local market stands when you go to purchase to make sure you are getting the best and freshest produce.
Today, many of your local restaurants and local chefs are buying from the local farmers. I see them there myself quite often! “Our food specializes in not specializing! Our only commitment is to sourcing our ingredients locally. We make everything from scratch and let the seasons tell us what we should do next” says Mary Stanley, of the Turtle Restaurant in Brownwood, Texas.
Many say it is more expensive but I found that the extra $25/month ( per study quoted in Smithsonian magazine) spent at the market gives me much better nutrition and fresh flavor. You use less than if bought from a grocery store; where the food was sitting both on the truck and in the store for up to several weeks before you buy it; with lost nutrition and less taste! Your body is satisfied with less food because you have fed it the fresh vitamins and minerals you require.
You can tell stories through the food you buy. Many cultures learn about other global cuisine and their own local experience in their community. This way their products can be sold and money is reinvested back into their community; as in your local market. “ What I want to prove is that supporting local agriculture has this whole ripple effect across the local economy” says Brad Stufflebeam Founders of Home Sweet Farm in Brenham, Texas
“Vegetables really can carry a meal by itself!” Says Justin Yu, chef at Oxheart in Houston, Texas, creating cuisine that is sourced responsibly, Yu is recognized by New York Times and Food and Wine Magazine.
Recipe: Winter Root Vegetable Medley
Cut up a variety of your choice:
Red potatoes, sweet potatoes, red or yellow beets, carrots, onions, garlic, parsnips or turnips
Dress with 2 tablespoons of EVOO and 2 tablespoons of Balsamic Vinegar add a few shakes of salt and pepper.
Blend to coat veggies and roast in oven for 45-50 minutes at 375 degrees, add a few tablespoons of water to create steam, cover the pan for the first 30 minutes and uncover to finish browning. Serve with a green vegetable like green beans or broccoli! Or even a salad.
Other vegetables dishes, with great nutritional benefits, are available such as Sautéed Greens, steamed Broccoli and/or Cauliflower. Another option are soups. There are some great new recipe books out there for reference.
I agree with Chris Shepherd, a James Beard Foundation nomination for Best Chef of the Southwest, who says “Local is the only responsible way to run a restaurant. It’s respectful to our farmers, our diners, our animals and our city.”
References:
Healing with Whole Foods by Paul Pitchford
Local Flavors by Deborah Madison