Farmer's Market | April Edition

TEXT by Celine MacKay | PHOTOGRAPHS by Pure Green Magazine

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We love good, fresh food. And we love supporting our local economy just as much. I look forward to opening weekend for our local farmer's market all winter as unfortunately in the heart of Ontario, Canada, I don't have a year-round market. But that time is nearing, and with the launch of our spring submission cycle for Pure Green In Season, we wanted to start a series dedicated solely to what you can expect to find each month at your local market. Helping us out with this task is our favourite farmer, Andrea Bemis of Dishing Up The Dirt (don't miss her on the PGM podcast, it's been the most popular episode to date!). Each month we'll be sharing a list of produce along with some tips on storing, prepping, and cooking with them. A note however—North America is a vast place, so between Canada and the US there's no way to cover all regions. This list is an average of what's available in much of the country, but those in warmer and colder climes will find differences. Maybe you'll discover new veggies you haven't experimented with! We'll provide some basic info, and some recipe suggestions again thanks to Andrea!

COLLLARD GREENS

Brassica oleracea L.

Family: Brassicaceae / Cruciferae

NUTRITIONAL INFO: Extremely effective and important green to lower cholesterol. Contains high concentration of phytonutrients which are anti-cancer (antioxidant). Boosts immune system. High in folates, Super high in Vit. A, and very high in Vit. K, C and B-complex.

STORING & PREPPING: Wrap unwashed greens in a damp, clean towel and store in the crisper for up to 5 days, although most crucifers are most nutritions when super fresh. Wash in cold water and vinegar prior to use.

RECIPE SUGGESTION: Collard Wraps with Chickpea Walnut Meat

MUSTARD GREENS

Brassica juncea

Family: Brassicaceae / Cruciferae

NUTRITIONAL INFO: Extremely effective and important green to lower cholesterol. Contains high concentration of phytonutrients which are anti-cancer (antioxidant). Super high in Vit. K, and very high in Vit. A and C.

STORING & PREPPING: Wrap unwashed greens in a damp, clean towel and store in the crisper for up to one week, although most crucifers are most nutritions when super fresh. Wash in cold water and vinegar prior to use.

RECIPE SUGGESTION: Chickpea Mushroom Burget with Mustard Green Pesto

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KALE

Brassica oleracea acephala

Family: Brassicaceae / Cruciferae

NUTRITIONAL INFO: Contains very high concentration of phytonutrients which are anti-cancer, particularly effective against bladder, breast, colon, ovary, and prostate cancers (antioxidant). Contains heart-protective glucosinolates. Supports body's detoxification system. Super-duper high in Vit. K, and very high in Vit. A and C.

STORING & PREPPING: Wrap unwashed greens in a damp, clean towel and store in the crisper for up to 2-3 days, although it loses it's nutritional potency quickly so use immediately if possible. Wash in cold water and vinegar prior to use.

RECIPE SUGGESTION: Raw Kale Salad with Spicy Peanut Vinaigrette

A NOTE ON CRUCIFERS: At a minimum, include cruciferous vegetables as part of your diet 2-3 times per week, and make the serving size at least 1-1/2 cups. Even better from a health standpoint, enjoy mustard greens and other vegetables from the cruciferous vegetable group 4-5 times per week and increase your serving size to 2 cups.

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ASPARAGUS

Asparagus officinalis

Family: Asparagaceae

STORING & PREPPING: Important to buy fresh, and eat that day if possible. Asparagus has a high respiration rate, so it loses it's nutritional potency and flavour very, very fast, and it will become more and more bitter in storage. Avoid imported asparagus for this reason. You can tell is asparagus is fresh as it will have a dark green, shiny appearance, and the stalks will squeak when rubbed together. The stalks are straight, not bent (asparagus continues to grow even in storage, and if they are bent it's because they've been reaching for light which means they've been stored for at least a few days). If you must store, place in a microperforated, sealable bag in the crisper. Wash in cold water and vinegar prior to use.

Interestingly, steamed asparagus is the best for you as it increases it's antioxidant value by 30 percent.

RECIPE SUGGESTION: Honestly, simply steam (for only 2-3 minutes as you want it to still be a little firm) and serve with fresh lemon juice and lightly salted. Roasted garlic is a nice pairing.