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american heart month arugula carrots bread tofu

Celebrate American Heart Month with heart-healthy local foods

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This month, get in the habit of showing your heart some love!

– By the Veggie Fairy Team

Valentines are nice… a healthy ticker is even better! American Heart Month is the perfect time to start getting in the habit of keeping heart-healthy food on hand. That way whipping up a heart-healthy meal or snack for you and your family is really easy and yummy. Local food is a big part of it.

By the way, before we get to the local part, this being Cupid’s month and all, we veggie fairies are happy to report that dark chocolate and red wine are both good for your heart! (Based on personal experience, there are definitely some days when wine and chocolate are really good for mental health, too. Just sayin’…!) The Cleveland Clinic put dark chocolate up against red wine to see if one is better for you than the other. Find out which one was the winner here!

And now, armed with our chocolate and our glass of wine, we’ve got 9 local food suggestions for you from the American Heart Association and the Cleveland Clinic. Watch for these foods in your online farmers market — some are available year-round and some are seasonal. If you put a few of the foods on this list in your Seasonal Roots basket each week, your heart will love you for it!

#1 Dark leafy greens

Kale, spinach, Swiss chard, arugula, and watercress are tasty dark greens that grow locally year round and can be used in different ways in a wide variety of recipes. Use them in sandwiches instead of lettuce. They’re a great source of fiber, antioxidants, vitamins, and minerals that contribute to heart health.

#2 Whole wheat items

For pasta, breads, and crackers, always opt for whole wheat when you can. It provides more fiber than white flour and is more filling. If you go for 100% whole wheat, you’ll enjoy the full benefits of the fiber and antioxidants.

#3 Tomatoes

This versatile fruit masquerading as a vegetable can be added to most dishes — think salads, pastas, eggs, and sandwiches. Tomatoes are high in antioxidants.

#4 Red, yellow, and orange veggies

Carrots, sweet potatoes, red peppers, and acorn squash are packed with carotenoids, fiber, and vitamins to help your heart.

#5 Hummus

Legumes in general are great for your blood-pump, and hummus is chock-full of chickpeas, a.k.a. garbanzo beans, a type of legume.

#6 Berries

Everybody loves berries, and local berry season is coming soon! They’re rich in fiber and antioxidants, especially when you eat them in season at their flavorful and nutritional peak.

#7 Tofu

Try marinated tofu in a stir-fry with fresh veggies for a heart-healthy lunch or dinner. The prepared vegan meals in our online farmers market are a super-easy and tasty way to get your tofu, whether your a newbie checking it out or a tofu super fan.

#8 Asparagus

Tender, sweet asparagus is filled with mighty nutrients such as beta-carotene, folate, and fiber, and only provide 25 calories per cup, or 5 calories per large spear.

#9 Broccoli

Crisp, fresh broccoli florets dipped in hummus are a terrific heart-healthy snack with a whopping list of nutrients, including vitamins C and E, potassium, folate, calcium, and fiber.

By eating these foods locally when they’re freshly made or in season, you’re maximizing the nutritional benefits for your heart. Other heart-healthy staples to keep on hand include nuts like almonds and walnuts, extra virgin olive oil, canned or dried legumes, and quinoa, a grain that’s a great source of protein and rich in fiber. So with a clink of our glasses of red wine we say: Here’s to your heart!

ABOUT SEASONAL ROOTS

Since 2011, Seasonal Roots’ online farmers market has connected Virginia families with local family farmers who use sustainable, humane practices. Our veggie fairies – mostly moms who believe in living better through scrumptious, healthy eating, being kind to animals, protecting the environment, and spreading joy – home-deliver freshly harvested produce, eggs, grass-fed dairy and meat, plus artisan fare. We empower our members to eat better and live better with more nutritious, flavorful food that’s good for us and good for the planet. More info at seasonalroots.com.

Yummvees vegan meals

Out of tragedy, a vegan dream is born

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Yummvees vegan meals & treats come to Seasonal Roots


– By the Veggie Fairy Team and Tracy, owner of Yummvees

You don’t have to be vegan to appreciate totally plant-based food — when done right, it’s so awesomely delicious that the nutritious, eco-friendly part is like icing on the cinnamon bun! That’s why we fairies are all aflutter about teaming up with a local family business that knows how to do it right.

Yummvees in Midlothian, Va., cooks up freshly made vegan meals, desserts, and snacks. The meals are ready-to-heat, which makes it super convenient — you don’t have to sacrifice nutrition on those days when you’re just too busy and tired to cook.

But first we want to introduce you to Tracy, the woman behind Yummvees. Her story is inspiring, and as you get to know her, you’re going to feel as good about being nourished by her as we do.

VEGGIE FAIRY:

How did Yummvees get started?

TRACY:

In 2015, a life changing event happened to my family.

My son, John, passed away at birth. Shortly after this I had a true life wake up call. I felt like I had to act on that dream that had always been in the back of my head (we all have them) but I’d never pursued — the dream of making the world a better place through plant-based food. I have always loved cooking for others and, of course, my respect for animals and all living beings is immense. I HAD to act on that dream… to honor my son. So in 2016, Yummvees was officially born as a 100% vegan/plant-based food service/catering facility.

Yummvees vegan BBQ Crispy Tofu w Brown Rice & Broccoli

BBQ Crispy Tofu w Brown Rice & Broccoli

VEGGIE FAIRY:

Starting a business you believe in — has it turned out to be everything you hoped it would be?

TRACY:

Every minute has been wonderful!

We provide weekly individual meal options, baked goods, granola, various sweets, family sized meals, and bulk side items. Our individual meal menus change week to week, so as to keep folks engaged, trying new things, and excited for the next week. Every day, I have the distinct honor (and it really is that), to share wonderful, healthy, and indulgent foods with people, all in honor of my child who is not here with us.

Yummvees vegan Butternut Squash Mac N Cheez

Butternut Squash Mac N Cheez

VEGGIE FAIRY:

Are most of your customers vegan?

TRACY:

Oh no, just the opposite.

Most of our customer base is not vegan, which I particularly love, because we are exposing them to foods that they may not have otherwise tried… and it’s allowing them to add more veggies/beans/legumes and different protein sources to their diet. We use very minimal processed ingredients and almost everything that we produce is handmade — if it isn’t yet, we are probably working on experimenting with it.

Yummvees vegan Cinnamon Buns

Cinnamon Buns

VEGGIE FAIRY:

You also donate a portion of sales, right?

TRACY:

That’s right. Every month, we donate a portion of our total sales

to a chosen organization/family and tend to focus on bereaved parents, animal related organizations… or just someone that we see, who needs a little bit of help. On our website homepage, we list who we are donating to (unless it’s an individual, we do that privately) so that others can see who they are supporting by purchasing from us. We also allow our supporters to make individual contributions, plus we share links to other giving opportunities. THIS is how we honor our child. And we are so lucky to have an amazing community of people, small business owners who support each other, and new customers every day who allow us to make at least a tiny bit of a difference.

Yummvees vegan Almond Butter Banana Chocolate Chip Granola Bars

Almond Butter Banana Chocolate Chip Granola Bars

VEGGIE FAIRY:

As a family business, who does what?

TRACY:

I do most of the cooking, but we truly are a family operation.

My older daughter Selena is our primary delivery person. When I do the deliveries, people chuckle as I walk to their door juggling Joni, my 9-month-old daughter, and their food order. Yeah, there’s quite a gap between Selena and Joni — I get many chuckles there, too!

Yummvees is a family affair

Yummvees is a family affair!

VEGGIE FAIRY:

What are your hopes for the future?

TRACY:

Looking ahead, we are excited about our expansion!

And our ability to give back more, working within our community to make it a better one, and to keep showing folks how plant-based foods are amazing. We are so thrilled and excited to work with Seasonal Roots by offering folks more options for plant-based/vegan foods and I am ecstatic to be cooking for a whole new crowd of folks! Happy eating!

ABOUT SEASONAL ROOTS


Since 2011, Seasonal Roots’ online farmers market has connected Virginia families with local family farmers who use sustainable, humane practices. Our veggie fairies – mostly moms who believe in living better through scrumptious, healthy eating, being kind to animals, protecting the environment, and spreading joy – home-deliver freshly harvested produce, eggs, grass-fed dairy and meat, plus artisan fare. We empower our members to eat better and live better with more nutritious, flavorful food that’s good for us and good for the planet. More info at seasonalroots.com.

good olive oil health benefits

The secret to really good olive oil

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How to spot it, store it, and why it matters


– By Margo L, neighborhood Market Manager

Using a really good olive oil matters because it’s as good for you as it is delicious. Good olive oil is the secret to the nutritious Mediterranean diet, which is associated with long life. The health benefits? Olive oil fights inflammation and osteoporosis, reduces the risk of cancer and diabetes, slows the aging of the heart, protects against depression… and the list goes on! (Read more about the health benefits here.)

Plus, a good olive oil can enhance flavors and make your fresh delicious local produce even more mouth-watering. But a bad olive oil can knock it down to “Meh” or even “Blech!” So here’s the secret to finding a good one and keeping it that way.

1. Go extra virgin


It’s the highest standard for olive oil, regulated by various organizations, including the International Olive Oil Council. To be considered “extra virgin olive oil”, the oil should have no defects and must be unrefined, meaning it has never been treated with chemicals or heat.

2. Start fresh

Look for the “bottled on” or “best before” date. Look closely at the label in the photo with this post: See where it says “BBD 11 2018”? That’s the Best Before Date, November 2018, and that means it was pressed recently — fresh, and good for you, too. If you can’t find a date, keep shopping. You want to be able to use it all within a year or less of pressing. If you just can’t get your hands on olive oil with a date, buy only as much as you can use within 2 months and use it with abandon!

3. Protect your EVOO from HALT

Translation: Store and use your extra virgin olive oil (EVOO) in a way that will protect it from heat, air, light, and time (HALT). This will preserve its healthful properties and keep it from becoming a health hazard full of free radicals. The fact is, oils are fragile. The four elements of HALT break it down and create free radicals, which eventually lead to excessive oxidation and rancidity. Rancid oil will leave a bad taste in your mouth… and worse: While it doesn’t pose a food-safety type of health risk, rancid oil harms cells, uses up precious antioxidants, and contributes to heart disease and cancer. The thing is, rancidity can set in long before you can taste it or smell it. So pay attention to those pressing and bottling dates!

4. Use the right storage container

The best storage containers are made of either tinted glass (to keep the light out) or a nonreactive metal, such as stainless steel. Avoid most plastic, too. Oil can absorb noxious substances such as polyvinyl chlorides (PVCs) out of the plastic. Containers also need a tight cap to keep out unwanted air. Experts recommend storing oil at 57 degrees, the temperature of a wine cellar. A room temperature of 70 degrees will be fine, though, as long as it’s away from heat sources like your oven or stovetop.

ABOUT SEASONAL ROOTS


Since 2011, Seasonal Roots’ online farmers market has connected Virginia families with local family farmers who use sustainable, humane practices. Our veggie fairies – mostly moms who believe in living better through scrumptious, healthy eating, being kind to animals, protecting the environment, and spreading joy – home-deliver freshly harvested produce, eggs, grass-fed dairy and meat, plus artisan fare. We empower our members to eat better and live better with more nutritious, flavorful food that’s good for us and good for the planet. More info at seasonalroots.com.

New Years Resolution eat healthy

Try this easy New Years Resolution

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Eat healthy in 2018!


– By the Veggie Fairy Team

In this era of fast food, junk food, and crazy busy schedules, healthy eating can be hard. But local food makes it easy! So make “healthy eating” your #1 New Years Resolution, and Seasonal Roots will smooth the way for you. To start, here are 7 easy tips to help you keep your resolution.

1. Order weekly


If you haven’t already signed up for Seasonal Roots, do it now and order every week. Online ordering is quick and convenient, and delivery is free to your home or office, saving you time. By ordering every week, you’re getting local food that’s fresh from the fields, so it’s loaded with healthy nutrients (not to mention flavor!)

2. Avoid supermarket mindgames


Seasonal candy displays… scent machines to lure you to the bakery… “free” junk food samples… sugary cereals at kids-eye-level… oversized shopping carts… These are just some of the psychological marketing tricks that supermarkets use to fool you into filling your cart with unhealthy food! (Read this Washington Post article for the inside scoop.) By getting your fresh stuff delivered weekly, you won’t have to go to the supermarket as often. And before you go, be sure to eat first, take a list, and focus on stocking up on items you can store. That will make it easier to stay out of their devious clutches.

3. Eat it raw


The fact is, food that’s freshly picked or just-made simply tastes better. Time is the enemy, so if it’s fresh, it still has all its original flavor along with its nutrients. You don’t have to do anything fancy to it to make it taste delicious!

4. Roast it


If you don’t like it raw, you can still keep it simple. Set your oven at 400 degrees, chop and toss your veggies in olive oil, then spread them on a baking sheet. Roasting releases the natural sugars inside, making everything even more mouth-wateringly delicious. Depending on their size and density, your roasted veggies will be ready to eat within 20 minutes to an hour.

5. Steam it


Keep in mind that some nutrients are actually easier for your body to extract and process if the veggies are cooked. For example, spinach and other greens do you more good when you cook it first. Steaming is quick and easy. Then sprinkle with sunflower seeds and dried cranberries, a little olive oil and balsamic vinegar, and you’ve got instant delish.

6. Use a slow cooker


Too busy to cook? Just throw everything in a slow cooker, and voila, you’ve got an easy home-cooked meal and probably leftovers, too. Eating healthy local food made from scratch doesn’t have to mean spending a lot of time in the kitchen (unless you want it to!) Here are some tips on how to make a slow cooker work for you.

7. Don’t wait for spring


If you think there’s nothing local and healthy to eat in the winter, think again! There are plenty of superfoods among the produce we harvest in Virginia in the fall and winter, and some of them store well, too. Here’s a handy list of local superfoods that will boost your health starting right now!

ABOUT SEASONAL ROOTS


Since 2011, Seasonal Roots’ online farmers market has connected Virginia families with local family farmers who use sustainable, humane practices. Our veggie fairies – mostly moms who believe in living better through scrumptious, healthy eating, being kind to animals, protecting the environment, and spreading joy – home-deliver freshly harvested produce, eggs, grass-fed dairy and meat, plus artisan fare. We empower our members to eat better and live better with more nutritious, flavorful food that’s good for us and good for the planet. More info at seasonalroots.com.