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back-to-school meal planning

Back-to-school meal planning

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Actually, meal planning is great for any kind of back-to-busy!

Adapted from veggie fairy Shanna D’s 5-part meal planning series:

After the summer, everything starts back up again, which can leave you grabbing whatever’s convenient to eat on the run. That can be hard on your body and your budget. Whether it’s back-to-school at your house or back-to-busy (or both), meal planning can keep you eating healthfully.

It took me a long time to figure out how to successfully meal plan for my family. I kept trying different meal planning systems – trying and failing.

I’m a busy, homeschooling mom. I’ve been a neighborhood market manager for Seasonal Roots’ home-delivered farmers market, and I used to be an agriculture research specialist… if anyone should’ve known how to meal plan, it’s me! Why wasn’t it working? What was I doing wrong?!

Step 1: Throw out the rules

The thing is, there are a lot of websites out there that will tell you how to plan a week of meals. I’d get frustrated trying to follow their rules and lose all the joy that came with cooking and eating nutritious food. What happened to meal planning making your life better, right?!

Well, better means different things for different people. For you, better may mean less time cooking, or less time shopping and more time cooking. Maybe you’re tired of wasting fresh veggies.

I was. I would find myself standing in the kitchen at 4:30pm wondering how I could turn a pile of wilty swiss chard and semi-mushy zucchini into dinner. It was often easier to compost it or even worse, throw it away and opt for the broccoli from the freezer. It was NOT working.

Meal planning IS the answer but everyone meal plans differently. I have diet restrictions and so does my daughter, but my husband can eat anything. Trying to make someone else’s meal plan fit our needs was a recipe for failure. Meal planning only started working when I figured out which rules fit our life. Then I threw the rest away.

So throw out the rules (not the fresh veggies)! With that in mind, check out these free meal planning resources. Just remember: Keep what works, throw the rest away.
http://realeverything.com/tag/meal-plan/
http://www.thekitchn.com/danielle-walker-new-york-times-best-selling-author-of-meals-made-simple-tells-us-how-she-meal-preps-for-the-week-229368
http://www.100daysofrealfood.com/our-free-meal-plans/
http://www.realsimple.com/food-recipes/recipe-collections-favorites/month-of-dinner-recipes
This next one has some sample plans, otherwise it’s a paid service:
http://emeals.com/meal-plans/?utm_source=bing&utm_medium=cpc&utm_term=meal%20plans&utm_campaign=B_Meal%20Plan

Step 2: Shop at home

My favorite way to start meal planning is to take inventory of everything I have on hand. In other words, I shop at home.

That was the problem back when I was using prefabricated meal plans. Many have shopping lists prepared for you based on meals selected. I would print these nice little lists and head to the store, completely disregarding what I already had at home or had ordered from Seasonal Roots. Not budget friendly! I was also buying weird products for recipes and never using them again.

Now, before I decide what to cook, I determine what I have, including what’s buried in my freezer. You never want to find the last pound of that beautiful, pastured breakfast sausage bundle you ordered from Seasonal Roots covered in freezer burn!

I was also freezing vegetables to help reduce waste, but… I didn’t know that they should be blanched prior to freezing. The veggies were almost always freezer-burned by time I remembered I had them. Argh.

Now let my order from Seasonal Roots and the freezer inspire my meal planning every week. I’m saving money and time!

Here’s a quick guide on how to freeze extra produce… the correct way, by blanching first!

  • Prepare a stock pot of boiling water.
  • Clean and roughly chop vegetables.
  • Prepare an ice bath for the blanched veggies.
  • Place chopped veggies into a wire basket and lower into rapidly boiling water for a few minutes. The time depends on the vegetable. Here’s a good guide for times.
  • After blanching, put the veggies straight into an ice bath. Once they’re cool, drain them and put them in a freezer-safe container or baggie.

    • You can find more info on freezing produce (which lets you save it for up to a year!), here on the Veggie Fairy Blog.

    Step 3: Know your schedule

    After I finish my home shopping and review my upcoming Seasonal Roots order, I have an accurate idea of what I have on hand. That’s what I use to inspire my weekly plan. But there’s one more vital piece to this puzzle: our weekly schedule.

    It took me a while to figure that out. Normally families have the same commitments week in and week out, but when I assumed I could follow a plan that had a predictable daily themes, like Meatless Monday, Taco Tuesday, and so on, I failed again. It didn’t work.

    Once a week batch cooking — a.k.a. cooking up a storm one day and using the pre-cooked items throughout the week — also didn’t work. No one in my family is ever stoked about leftovers and it felt like that was all we were eating.

    I felt trapped. Once again, these “tried and true” meal plans were not working for me. I was either trying new recipes on my busiest days, or winding up with a large amount of cooked food that had to be eaten whether or not we felt like eating it just to avoid having to throw it away.

    Then it finally hit me. Every week is unique. Duh! It seems so obvious now: If I was going to be successful, I had to plan meals that actually fit our schedule. Rules were tossed again. After all, tacos taste good any night of the week.

    So now, Sunday is my planning day. I take about an hour and sit with a cup of coffee, cookbooks, Pinterest (where every week Seasonal Roots posts new recipes that use seasonal produce items), and my calendar planner.

    Based on what’s actually on our schedule for the upcoming week, I can better decide which nights I should use the crock pot, which nights I can look forward to cooking, and which nights we will need to have leftovers. Leftover night is much more fun when you have a choice in the matter. So make your plan fit your schedule, not someone else’s.

    Step 4: Teamwork

    Teamwork makes the dream work! Five words that make my family giggle and remind us that we are in this together. But if teamwork is so important to our family, why was meal planning and cooking ALL on me?! Involving my family in the planning process was a game changer.

    I was selecting all the meals when I was following prefabricated meal plans. It was easier this way, but I’d wind up frustrated when my family (mainly my daughter) wasn’t interested in eating what I had prepared.

    We all have unique palates and I was only cooking to mine. Meals became more enjoyable for everyone once I started asking my husband and daughter for their input. This is yet another example of why following someone else’s meal plan is not always successful.

    My family helps plan meals each week, which keeps us on track because we are all invested. This is important for children as well. Including kids in the planning process helps them learn healthy eating habits and will make them more excited about what’s on the table for meals. They’re more likely to try new things if they helped choose them.

    My daughter helps me choose the items in our basket every Friday when the Seasonal Roots farmers market opens. Not only is she helping me plan, she’s learning where our food comes from. Many children are not aware of how our food production system works. Food doesn’t come from the grocery store — that’s simply a place where we can buy it. When we order from Seasonal Roots, we can choose our items and see which family farm it’s coming from.

    Knowing where our food comes from and how to prepare it are important life skills. I’m helping my daughter learn by inviting her into the kitchen. In turn, she’s more willing to try new foods and eat what we prepare together. A total win-win!

    And in conclusion…

    Implementing these four things helped us transition from a family that eats on the fly to a family that plans. That’s helping us eat more healthfully. Hopefully it will help you too!

    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.

    summer superfoods

    11 summer superfoods to boost health

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    Plus recipes for each one!

    Summer is Mother Nature’s blockbuster season. Some faves come early, some late, and some keep coming all summer long. There are dozens of summer superfoods, but here are 11 rock stars — complete with health benefits, harvest season, and a link to a delicious, do-able recipe for each one from our Pinterest library.

    Basil

    This fragrant herb is popular for its flavor. Its impressive nutrition content is less well known, but it’s actually a great source for vitamin K, manganese, and magnesium, with strong antioxidant and antibacterial qualities. Together they help fight illness and infection. Add to a salad or marinade, sprinkle over berries and ice cream, or tear it into a summer cocktail. Virginia harvest season: May-November. Try this recipe: Easy Caprese Salad

    Bell Peppers

    All colors of sweet bell peppers deliver plenty of vitamin C, as well as some fiber and vitamin B6. Red peppers also contain beta-carotene and lycopene, antioxidants that help prevent cancer, improve cognitive function, and support healthy lungs and skin. Those red colored peppers also give you twice the amount of vitamin C you’d get from a citrus orange. Virginia harvest season: June-August. Try this recipe: Spanish Quinoa Stuffed Peppers

    Cherries

    These antioxidant-packed fruits contain anthocyanins, the flavonoids that give cherries their deep red color along with some serious superpowers. They help regulate immune responses and act as an anti-inflammatory. The sour varieties of this fruit may be even more helpful as an anti-inflammatory. In fact, studies suggest tart cherries could be more effective than aspirin at relieving pain and reducing inflammation. Virginia harvest season: May-August. Try this recipe: Cherry Bread Pudding

    Eggplant

    It’s one of the world’s healthiest foods. The anthocyanins in it protect heart health. Its nasunin may help improve blood flow to the brain. It also contains chlorogenic acid, a powerful free-radical scavenger that helps prevent cancer. It supports strong bones, boosts cognition, and protects the digestive system. Virginia harvest season: June-August. Try this recipe: Eggplant Rollatini with Spinach

    Grapes

    Sweet and tangy and bursting with antioxidants, grapes are a good source of vitamin K. That helps blood clot and may contribute to strong bones. A study in Experimental Gerontology found that eating grapes twice a day for six months protected against metabolic decline in regions of the brain associated with early Alzheimer’s disease, and enriched metabolic activity in areas of the brain related to memory and attention. You can snack on them fresh, frozen, or add to salads, salsas, or smoothies. Virginia harvest season: August-October. Try this recipe: Muscadine Almond Smoothie

    Peaches

    Every time you bite into a juicy summer peach, you’re getting a dose of antioxidants, vitamins C and A, and potassium. Potassium plays an important role in regulating blood pressure and may aid in muscle recovery after a workout. Virginia harvest season: June-September. Try this recipe: Balsamic Peach Chicken

    Summer Squash

    Zucchini and yellow squash are excellent sources of vitamin C and antioxidants for a strong immune system and good eye health. Use a spiralizer to make a healthy pasta substitute, chop them up and add raw to a grain salad, or brush slices with olive oil and grill. Virginia harvest season: May-September. Try this recipe: Summer Squash, Bacon & Mozzarella Quiche

    Sweet Corn

    Is it a veggie or a grain? One thing we can be sure of is that it’s a rich source of vitamin B1, vitamin B5, vitamin C, phosphorus, manganese, folate, and fiber. All of which means that, on or off the cob, it’s good for your heart, eyes, cancer prevention, and memory enhancement. Virginia harvest season: June-August. Try this recipe: Cowboy Caviar

    Swiss Chard

    This dark leafy green may look like it belongs in winter, but it reaches its peak during summer. It’s also full of cancer-fighting antioxidants, as well as magnesium, which helps fight depression and migraines, and control blood sugar levels. It’s also got potassium for good blood pressure, heart health, and bone and muscle strength. Add to your salad mix, use it as a sandwich or burger wrap, steam it, or add it to soups and stews. Virginia harvest season: All summer. Try this recipe: Swiss Chard Rolls

    Tomatoes

    These guys deliver an army of antioxidants that have been shown to fight various cancers. They’re also a rich source of vitamins like vitamin C and the beta-carotene that makes them red also makes them good for your eyes and skin. Minerals like potassium and phosphorus protect against cardiovascular disease, build strong bones and teeth, and help reduce blood pressure and inflammation. They detoxify the body and are good for your stomach and urinary tract. Virginia harvest season: July-October. Try this recipe: Tuscan Lentil Soup

    Watermelon

    Low in sugar and high in vitamins A and C, this summer treat can be eaten as a refreshing snack, a low-calorie dessert, or part of larger dish. Studies suggest watermelon may lower blood pressure and reduce risk of cardiovascular disease. Plus the lycopene in watermelon could help protect the body from UV rays and cancer. Virginia harvest season: June-August. Try this recipe: Watermelon Salad with Mint & Crispy Prosciutto

    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.

    potato nutrition facts

    Amazing potato nutrition facts

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    Behold the mighty potato!

    – Adapted from Live Science:

    Fresh potatoes like the ones grown by the McKenney family at Sion House Farm in Farnham, Va., above, may look like pretty dull company. But beneath every potato’s mild-mannered exterior lies a super-tasty, super-nutritional SuperSpud! Or they are when you eat them fresh, like these, not processed into store-bought French fries, chips, tater tots, or hashbrowns.

    Prior to the 1960s, Americans ate most of their potatoes fresh. But as freezing technology improved, processed potatoes became more popular. Today, the USDA says processed ‘taters eat up 64 percent of the potatoes we consume! Compare that to just 35 percent in the ’60s. Americans, on average, eat 55 pounds of frozen potatoes per year, 42 pounds of fresh potatoes, 17 pounds of potato chips, and 14 pounds of dehydrated potato products — whatever the heck that is.

    That’s a lot of potatoes. No wonder potatoes are the #1 vegetable crop in the United States and the fourth most-consumed crop in the world. According to the bean counters at the U.S. Department of Agriculture, they’re beaten only by rice, wheat, and corn.

    Anyway, potatoes are often thought of as a comfort food — mashed with rich butter and sour cream or fried up crisp in vegetable oil. But when you prepare them like that, they can lead to weight gain, diabetes, and heart disease, according to the Harvard School of Public Health. Of course, grassfed butter is a different matter, because grassfed results in healthy fats.

    In fact, a study published in 2017 in The American Journal of Clinical Nutrition found that people who ate fried potatoes twice a week wound up with an increased risk of death. Yikes!

    But happily, the study did not find any correlation between non-fried potato consumption and increased death. This backs up University of Texas nutritionist Victoria Jarzabkowski, who argues that potatoes aren’t necessarily bad for you.

    The healthiest way to cook potatoes

    Baked, boiled, or steamed — which is healthiest? Well, the best way to eat a potato is in its whole, unprocessed form. So baking, or roasting, a potato is the best way to prepare it. Roasting loses the fewest nutrients.

    The next-healthiest way to cook a potato is to steam it. The worst thing you can do is boil it, because if it’s cut up or peeled, all the water-soluble nutrients leach out into the water. That includes B-complex vitamins, vitamin C, potassium, and calcium. As much as 80 percent of a potato’s vitamin C goes down the drain if you boil it.

    The same thing can happen when peeled or cut-up raw potatoes are left to soak to keep them from darkening. Exposing any cut up veggie to air is no better — air, light, and heat are the enemies of nutrients. Best to do all the prep right before you cook whenever possible.

    So when you cook potatoes the right way, without heaps of butter, cheese, or cream (unless all that dairy’s grassfed, because grass produces healthy fats), they really can be good for you. Just check out these amazing potato nutrition facts.

    Amazing Fact #1: The skin is the best part

    Don’t peel that potato! However you cook it, try to eat the skin. Ounce for ounce, the skin contains more nutrients — including the majority of the spud’s fiber — than the rest of the potato! Speaking of skin…

    Amazing Fact #2: Potatoes are your skin’s best friend

    According to Organic Facts, vitamin C, vitamin B6, potassium, magnesium, zinc, and phosphorous can all help keep skin as smooth and creamy as, well, mashed potatoes. These nutrients are all present in potatoes, mashed or not.

    Amazing Fact #3: Potatoes are lo-cal

    Lo-cal, as in low calorie. Potatoes weigh in at just 110 calories for a medium-sized baked potato. And they’ve got zero fat calories. So a spud’s calorie count is not going to add to your waistline. By the way, in addition to being fat-free, potatoes are also cholesterol-free.

    Amazing Fact #4: Potatoes’ relationship with blood sugar is… complicated

    While a potato’s low calorie count won’t make you loosen your belt, they are starchy carbohydrates with very little protein. And those carbs are the kind that the body digests rapidly. They’ve got what’s called a high glycemic index value. Potato carbs cause blood sugar and insulin to surge and then dip, so you may wind up feeling hungry again soon after eating. That can lead to overeating. Plus the rapid rise in blood sugar can also lead to increased insulin production — not a good thing if you’re diabetic.

    On the other hand, potatoes are also a great source of fiber, and the fiber content helps you feel fuller longer.

    Meanwhile… a 2016 study in The American Journal of Clinical Nutrition found that different people respond to a food’s glycemic index value in different ways. So this study suggests that the glycemic index is only somewhat useful when it comes to making food choices.

    Bottom line: Whether or not you should avoid potatoes depends on how your individual body reacts to them. There’s no one-size-fits-all.

    Amazing Fact #5: Potatoes and arthritis — also complicated

    Some people think potatoes and other members of the nightshade family — such as eggplants, tomatoes and peppers — trigger arthritis flares. However, the Arthritis Foundation says there is limited scientific evidence to support this hypothesis. They suggest that arthritis sufferers try cutting nightshade vegetables from their diets for two weeks to see if symptoms improve.

    Some studies indicate these vegetables may actually help reduce arthritis symptoms, the foundation said. For example, a 2011 study published in the Journal of Nutrition found that potatoes might actually reduce inflammation.

    Again, figure out what works best for you.

    Amazing Fact #6: Potatoes may help prevent cancer

    A 2017 study published by the Journal of Nutritional Biochemistry found that consuming purple potatoes might reduce the risk of colon cancer. Purple potatoes are high in antioxidants and anti-inflammatory properties that can reduce levels of a protein linked to cancer cell growth in the colon.

    Amazing Fact #7: Potatoes have as much vitamin C as half an orange

    Spuds are the new citrus! Vitamin C is a powerful antioxidant, and antioxidants ward off damaging free radicals that destroy healthy cells throughout your body.

    Vitamin C also keeps your immune system strong, helps wounds heal properly, and aids in the absorption of a certain type of iron. Because of vitamin C’s many roles throughout your system, keeping up with your daily intake is important. Potatoes can get you there.

    Amazing Fact #8: Potatoes may help lower blood pressure

    According to Jarzabkowski, the nutritionist, there may be several reasons for this. All that fiber may help lower cholesterol by binding with cholesterol in the blood. “After it binds, we excrete it,” she says.

    Potatoes are also a good source of potassium, even more than a banana. A lot of it is in the potato’s skin, which also contains a good deal of fiber. Potassium is a mineral that helps lower blood pressure, according to the U.S. Food and Drug Administration, by widening blood vessels.

    Plus, scientists at the Institute for Food Research have discovered that potatoes contain chemicals called kukoamines, which are also associated with lowering blood pressure.

    Potatoes are just plain good for your heart. Vitamins C and B6 help reduce free radicals; and carotenoids help maintain proper heart functioning. B6 also plays a crucial role in preventing damage to blood vessel walls, reducing the risk of heart attack and stroke.

    Amazing Fact #9: Potatoes make you smart

    Potatoes’ high level of carbohydrates may have some advantages, like maintaining good levels of glucose in the blood. You need that for your brain to function properly. A 1995 study published in the American Journal of Clinical Nutrition found that modest increases in glucose could help enhance learning and memory. Potassium, by encouraging wider blood vessels, also helps ensure your brain gets enough blood.

    Also, the B6 vitamins in potatoes are critical to maintaining neurological health. Vitamin B6 helps create useful brain chemicals, including serotonin, dopamine, and norepinephrine, according to the University of Maryland Medical Center. This means that eating potatoes may help with depression, stress, and maybe even attention deficit hyperactivity disorder (ADHD).

    Amazing Fact #10: Potatoes go down easy and come out the same way

    Potatoes aid digestion, big time, due to their high fiber content, Jarzabkowski said. Their high level of carbohydrates also makes them easy to digest, while their fiber-filled skin can help keep you regular.

    Amazing Fact #11: Potatoes are a win for athletes

    When athletes sweat they lose sodium and potassium, two important electrolytes. Electrolytes are necessary for optimum body function, and having too few can cause cramps, as many athletes know. It just so happens that potato skins are full of sodium and potassium and can help restore electrolyte balance.

    And last but not least…

    Amazing Fact #12: Eek! Potatoes are poisonous… sort of

    Potato stems, branches, and leaves are toxic, containing alkaloids such as arsenic, chaconine, and solanine. Solanine is “very toxic even in small amounts,” according to the National Institutes of Health. But, seriously, who eats the stems, branches, and leaves? No one.

    Still, poison is also found in green potatoes. They turn green if they’re exposed to light too much. NIH says you should “never eat potatoes that are spoiled or green below the skin.”

    What about a potato’s “eyes”? Are they poisonous? The “eyes” of potatoes are buds, which will sprout into branches if left alone. If they’re not sprouting, they’re totally edible. If they are sprouting, NIH recommends cutting off the eyes and the sprouts. Once that’s done, you can chow down on the rest of that ‘tater.

    To get more details on the science and history of potatoes, read the original article.

    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.

    boost flavor with local food

    11 tasty tips to boost flavor

    /in , /by

    The Flavor Fairy tells all!

    – By the Flavor Fairy:

    Full disclosure: There are some flavor elements you can’t do anything about. Mother Nature gets a say in the flavor of your food because she controls the weather. Like the way cold snaps sweeten up greens, or the way dry weather can boost the flavor of fruiting crops like tomatoes. Those tomatoes will wind up with a lot more flavor than you’d get from a very wet season — if the farmer relies on mulches, soil that’s full of organic matter that retains moisture, and a little irrigation.

    But take it from me, the Flavor Fairy: You have the power to boost flavor, too, and you don’t need Mother Nature’s wondrous weather or a magic fairy wand to do it. Here’s how.

    1. Start with fresh, local produce and artisan fare.

    The Veggie Fairies who bring you your local food will tell you that there are many reasons to eat local food. Well, yours truly the Flavor Fairy is here to tell you that there’s only one reason, and one reason only: FLAVOR. Seriously — fresh, local food just freakin’ tastes better!

    But okay, I’ll admit that with local food, taste and nutrition do go hand in hand. The sooner you eat food after it’s harvested or made, the more flavor and nutrition will still be inside there to be eaten, since both immediately start to fade after harvesting and making. But as far as this Flavor Fairy is concerned, the extra nutrients are just a nice bonus. The flavor boost is what it’s all about!!

    As I’m sure you know by now, fresh, locally grown produce and freshly made local foods have a big advantage over the stuff in the supermarket because it doesn’t have to travel as far or as long. So it’s fresher. Plus local farmers can choose to grow things for their flavor, not their ability to withstand long trips and still look good. Many so-called improvements (more productive, disease resistant, tough enough to withstand the rigors of long-distance shipping) have been made at the expense of taste (and, okay, nutrition, too.)

    (This profile of the Flores family farm explains it all!)

    2. Prep garlic and onions at the last minute.

    Chopping them up unleashes sharp odors and strong flavors that just keep getting stronger and stronger until they’re overpowering. Frankly, this Flavor Fairy is horrified at the thought of chopping up any fruits and veggies that you aren’t going to eat right away — the longer you expose the interiors of fruits and vegetables to light and air, the faster the flavor and nutrients escape, never to return. So, whenever possible, wait with the chopping.

    3. Keep all those tomato seeds and the goopy stuff, too.

    Think they’re gross? The Tough Love Fairy says: Get over it. Most of the flavor is in the seeds and surrounding jelly, not the flesh and skin. Who knew?!

    4. Boil it NOT!

    Lightly steam or briefly sautee greens instead of boiling them. For root veggies, you can roast, grill, or braise them instead of boiling. When you boil veggies and then discard the water, you’re tossing the flavor, and the nutrients, too. But if you do boil…

    5. …Save the broth!

    Boiling is fine for some things. After you boil proteins like legumes and meat, save the leftover liquid for recipes that call for broth. It’s flavor-rich and (bonus!) nutrient rich, too.

    6. Strike when the pan is hot.

    When you sautee or stir fry, don’t rush the preheating. A hot pan seals in flavor. So wait for the oil to shimmer before adding veggies to an empty pan. Before adding meats to an empty pan, wait for the first wisps of smoke to rise from the oil.

    7. Add a wee splash of cider vinegar, salt, or sugar.

    Vinegar and salt brighten up the flavors of veggies and proteins, especially soups and stews. Reach for the sugar when you’re browning something. Browned food tastes better, and a pinch of sugar speeds it up. Sprinkle on veggies and lean proteins like chicken, pork, or seafood.

    8. Add soy sauce or anchovies.

    They contain natural glutamates, which enhance savoriness. Add a teaspoon or two of soy sauce to chili, or cook a few minced anchovies along with the vegetables in a soup or stew.

    9. Add fresh herbs at the right time.

    Hardy herbs like thyme, rosemary, oregano, sage, and marjoram can go into whatever you’re making early in the cooking ­process. They need time to soften up and release their maximum flavor. Save delicate herbs like parsley, cilantro, tarragon, chives, and basil for the last minute. Add them too early, and all their fresh flavor and bright color will be lost — and that breaks this Flavor Fairy’s heart.

    10. Use fat to intensify dried spices.

    Cook ground spices and dried herbs for a minute or two in a little butter or oil before adding liquid to the pan. If you’re sautéing something like onions, wait until they’re nearly cooked before adding the spices to the fat in the pan.

    11. Oh, and keep those fats fresh!

    Ever tasted a rancid almond or oil that’s turned? It’ll give you a prune face for sure. Keep those off-flavors out of your cooking by keeping on hand only as much fat as you can use promptly. While your fats are waiting to be used, store them in ways that limit their exposure to oxygen and light to slow down the process that turns them rancid. Extra butter and nuts go in the freezer, nut oils go in the fridge, and vegetable oils go in a dark pantry.

    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.

    Cooking with kids – PS

    /in , /by

    PS: CLEAN UP & CELEBRATE!

    The wrap up of our 4-part series on cooking with kids
    By Jamila T, chief area manager & veggie fairy godmother:

    (TIP 1: Start with projects)
    (TIP 2: Let them do hard things)
    (TIP 3: Set kitchen ground rules)
    (TIP 4: Use common sense)

    Involve the kids in clean up and celebrate the accomplishment! Good kitchen habits extend beyond preparing food. When you’re cooking with kids, clean up is important too! Enlist your children’s help in washing pots and wiping counters. Quick clean-up will make you more inclined to do another kitchen project in the future.

    Lastly… celebrate! You made it. Gobble up a muffin with a big glob of strawberry jam and pat your kid on the back. Don’t forget to pat yourself on the back because you taught your child something today…. and you survived the lesson!

    THIS WEEK’S CHALLENGE
    Encourage the kids to show off what they learned!

    THIS WEEK’S RECIPE

    SAUSAGE STRATA

    Ingredients:
    1 lb sausage or ham
    6 slices of bread, cubed
    2 c cheddar cheese, shredded
    6 eggs
    2 c milk
    1 t salt
    1 t ground dry mustard
    optional: chopped broccoli or other veggies

    Directions (Watch the video!):
    1. Place sausage in a large, deep skillet. Cook over medium-high heat until evenly brown. Drain and set aside.
    2. Lightly grease a 7×11-inch baking dish. In the dish, layer bread cubes, sausage, and cheddar cheese.
    3. In a bowl, beat together eggs, milk, salt, and mustard. Pour the egg mixture over the bread cube mixture.
    4. Cover the filled baking dish and refrigerate at least 8 hours or overnight.
    5. Remove the dish from the refrigerator 30 minutes before baking and uncover it. Preheat oven to 350 degrees F.
    6. Bake 50 to 60 minutes in the preheated oven, or until a knife inserted in the center comes out clean. Let stand 10 minutes before serving.
    7. Optional: Top with mushrooms and onions — we’ve got a yummy how-to in this week’s newsletter!

    Success?
    Celebrate some more by posting a picture on our Facebook page!

    Cooking with kids – Tip #4

    /in , /by

    USE COMMON SENSE

    Fourth in a 4-part series on cooking with kids
    By Jamila T, chief area manager & veggie fairy godmother:

    (TIP 1: Start with projects)
    (TIP 2: Let them do hard things)
    (TIP 3: Set kitchen ground rules)
    (PS: Clean up & celebrate!)

    Common sense is key when you’re cooking with kids. While it’s important to give children challenging, meaningful tasks, it’s equally important to make sure those tasks are appropriate for their ability. Appropriate tasks build confidence and character, and will ultimately be a rewarding experience for everyone. Not to mention, your little ones will actually help you… not just “help” you.

    So… cooking with a three-year-old? Leave the chef knife in the butcher block and opt for one with a small blade. Better yet, select a recipe that calls for tearing rather than cutting!

    THIS WEEK’S CHALLENGE
    Tearing and baking. If you have tiny helpers, let them try their hand at tearing kale leaves from the stems. Older kids? Put them on oven duty!

    THIS WEEK’S RECIPE

    KALE CHIPS

    Ingredients:
    kale
    olive oil
    salt
    optional seasonings: roasted sesame seeds, finely grated Parmesan, paprika, chili powder, flax seeds, nutritional yeast, brown sugar, taco seasoning, lemon or lime zest

    Directions (watch the video!):
    1. Tear kale from stems.
    2. Wash and dry torn kale.
    3. In a large bowl, toss kale with oil and salt.
    4. Arrange in single layer on baking sheet and sprinkle on seasonings if desired.
    5. Bake 20 minutes at 300 degrees F.

    Success?
    Celebrate by posting a picture on our Facebook page!

    Want to try another recipe project? It’s in the PS post, and here’s what you’ll need:
    Add sweet potatoes, Bella Vita sourdough bread, Trickling Springs Creamery whole milk, Saddle Ridge Farm eggs, and maple breakfast sausage to your basket when the Seasonal Roots online farmers market menu opens on Friday.

    Shopping How-to

    /in /by

    Shopping your home-delivered farmers market is quick & easy

    – By the Veggie Fairy Team:

    Here’s a step-by-step shopping how-to that will help you place the order you want (or skip a week):

    SeasonalRootsMenu main image updated price 600

    1. Choose a basket size

    When your online farmers market is open, the first thing you see is the Market Page. Go to the top and choose a basket size. Each basket comes prefilled with seasonal produce – 5 choices in the Easy Basket, 8 choices in the Family Basket, 11 choices in the Veggie Lover Basket.

    2. Customize

    Next, make any changes you want by swapping items or filling a customized basket from scratch. You do it like this:

    • SWAP: After you choose the best basket for you, check out what’s in it. Let’s say you don’t want green tomatoes. Click on the “Swap Item” button below the tomatoes and you’ll see all the other available items.

    swap button

    • START FROM SCRATCH: But say you want even more choices. In that case, just fill your basket from scratch. Scroll down to the “Fancy a change?” line, and at the end of that line, click on “Customize it here.”

    customize cu

    • CLICK (+) OR (-): That takes you to the full range of everything our farmers have ready for harvest. Click the plus sign (+) below the items you want until all the photo slots in the upper left are filled. Again, that’s 5 choices for the Easy Basket, 8 for the Family Basket, and 11 for the Veggie Lover Basket.
    • UPDATE ORDER: Once all the choices are filled, the “Update Order” button will appear in the upper right. Click on it and you’re done! (Unless you want to order Extras – read the rest of this post for more on that.)
    • MAKE CHANGES ALL WEEKEND: You can keep changing your mind and adding and subtracting from your basket all weekend.

    3. Premium items

    Milk, eggs, bread, butter or cheese, meat, and more are available as Premium basket items that you can swap in for an additional charge. Or you can buy them as Extras — the choice is yours. When you swap or customize, it’s easy to spot each Premium item by the $-sign on its picture.

    eggs premium item

    The additional charge is also clearly marked. When you’re all done ordering and check your order details, if you ordered any premium items, the additional charges are listed there, too. So you always know how much you’re paying.

    4. More info on items & farmers

    Need more info about an item? Click on the tiny round photo of it under its name. Want to know who grew it or made it? Click on the other tiny logo/people pic.

    icon arrow

    5. Choose “Extras”

    Once you’re done filling your Easy, Family, or Veggie Lover basket, you can also add Extras – just scroll down the Market Page. There are a number of category tabs in the Extras section, including Bakery, Produce, Dairy, Artisan Goods, Gluten Free, Meats, and Prepared Foods. To see what’s available in each category, click on its tab.

    howaboutextra updated prices w arrow 600

  • TO ADD AN EXTRA ITEM: Click on the plus sign (+) below the item. As you add new items, a purple counter appears on the tab to help you keep track.

    • howaboutextra updated price

    • TO ADD MORE OR LESS OF THAT ITEM: To add more, keep clicking the +. If the + doesn’t light up, that means there’s only enough of that item for you to order one. If you change your mind and want to remove an item, click the minus sign (-) below that item.

    6. Enter a promo code

    When you’re all done filling your basket and adding Extras, scroll further down the Market Page. If you have a promo code, a.k.a. veggie fairy code, enter it and click “Apply”.

    7. Save and review!

    Then scroll down again to the very bottom of the Market Page and click the big green “Save And Review My Order” button. YOU MUST CLICK “SAVE AND REVIEW” TO PLACE YOUR ORDER. If you don’t, your carefully filled basket will go POOF and your veggie fairies will never know it existed. Instead, they’ll deliver the original pre-filled basket, which will leave you disappointed, and that will make your fairies very sad. And there’s nothing sadder than a sad veggie fairy.

    • FYI – YOU’LL GET A CONFIRMATION EMAIL: When you save your order, you will receive a confirmation email. If you receive a confirmation, we got your order. If you don’t receive a confirmation, we didn’t get your order.

    save and review updated w arrow 600

    8. Want to change your order?

    So let’s say you click “Save And Review My Order”… and then you change your mind. That’s okay! You can still make as many changes as you want until 11:59pm when the clock strikes midnight on Sunday night. To make changes, scroll down to the bottom of the Summary Page and CLICK ON THE PURPLE “EDIT MY ORDER” BUTTON. That will re-open your order, taking you back to the Market Page.

    9. Always click “Save And Review”!

    Just remember: Each time you re-open your order, always click the “Save And Review My Order” button AGAIN at the bottom of the Market Page. Otherwise your basket reverts back to the previous saved order.

    • FYI – YOU’LL GET ANOTHER CONFIRMATION EMAIL: Every time you click “Save and Review”, you’ll receive another confirmation email. If you don’t receive another email, that means your latest order change wasn’t entered. So be sure to click “Save and Review” every time you change your order.

    10. Skip a week

    Then again, maybe you don’t want to place any order at all. You can skip or pause your deliveries at any time.

    • WHEN THE MARKET IS CLOSED: Sign in and hover over the purple gear icon in the upper right corner. In the drop down menu, click on “Delivery Preferences” and follow the directions. Be sure to click the “Save” button at the bottom!
    • WHEN THE MARKET IS OPEN: Go to the very bottom of the Market Page. Underneath the “Save And Review My Order”, there’s a red “Skip This Week” button. Click it.

    save and review - skip resized

    • YOU CAN CHANGE YOUR MIND ABOUT SKIPPING, TOO: On the You Skipped This Week Page, just click the green “On second thought, I’d like to place an order” button to re-open your order and go back to the Market Page.
    • YOU CAN CHANGE YOUR MIND MORE THAN ONCE: But if, on third thought, you decide you really do need to skip this week after all, YOU MUST CLICK “Skip This Week” AGAIN.
    • FYI – YOU’LL GET YET ANOTHER CONFIRMATION EMAIL: Every time you click “Skip This Week” or “Save And Review”, you’ll receive another confirmation email.

    11. The bottom line

    Basically, every time you open the Market Page, click either “Save And Review My Order” or “Skip This Week” to make sure you get what you want! ON MONDAY MORNING, YOU’LL RECEIVE A FINAL CONFIRMATION EMAIL THAT YOUR LAST CONFIRMED ORDER WENT THROUGH.

    ABOUT SEASONAL ROOTS

    Since 2011, Seasonal Roots’ home-delivered 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, pastured eggs, grassfed 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.

    Cooking with kids – Tip #3

    /in , /by

    SET KITCHEN GROUND RULES

    Third in a 4-part series on cooking with kids
    By Jamila T, chief area manager & veggie fairy godmother:

    (TIP 1: Start with projects)
    (TIP 2: Let them do hard things)
    (TIP 4: Use common sense)
    (PS: Clean up & celebrate!)

    Kids love to taste things and will often gobble ingredients without considering food safety. Before getting started on any cooking project when you’re cooking with kids, set some kitchen ground rules.

  • Discuss ways to keep themselves safe around hot elements and sharp tools.
  • Also request that they ask before tasting ingredients.
  • Designate a bowl that is specifically for samples and drop something in there from time to time. A “tasting bowl” gives kids an opportunity to explore without worry.

    • THIS WEEK’S CHALLENGE
    Dicing! Watch this video and learn to dice like a pro!

    THIS WEEK’S RECIPE
    ROOT VEGETABLE CANDY
    Use a variety of Seasonal Roots root veggies for a local, fresh, kid-pleasing dish!

    Ingredients:
    4-6 c root vegetables such as celery root, parsnips, carrots, beets, sweet potatoes, peeled and diced
    olive oil for drizzling
    salt and pepper to taste
    Tasty Tip: Not beet fans? Use golden beets which blend beautifully with carrots and sweet potatoes.

    Directions:
    1. Preheat oven to 375 degrees.
    2. Throw diced vegetables on a large baking sheet. Drizzle with oil and sprinkle with salt and pepper. Toss with your hands, then arrange in a flat layer on the baking sheet.
    3. Roast 30-40 minutes or until vegetables are golden brown.
    4. Allow to cool to room temperature and eat as a snack, or serve them as a side dish with pork chops, roasted chicken, etc.

    Success?
    Celebrate by posting a picture on our Facebook page!

    Cooking with kids – Tip #2

    /in , /by

    LET THEM DO HARD THINGS

    Second in a 4-part series on cooking with kids
    By Jamila T, chief area manager & veggie fairy godmother:

    (TIP 1: Start with projects)
    (TIP 3: Set kitchen ground rules)
    (TIP 4: Use common sense)
    (PS: Clean up & celebrate!)

    Knives are important culinary tools, even when you’re cooking with kids. Instead of limiting your child’s involvement in the kitchen, teach them how to responsibly handle sharps and other tools. Expectations should be reasonable and based on age, but kids are capable of more than stirring bowls and pushing buttons.

    Let them cut vegetables, flip pancakes, and stir sauces. If they are strong and confident enough, let them add and remove things from the oven. Just use your best judgement based on your child’s maturity level and abilities. You know them best!

    This week’s challenge

    Chopping! Use a knife small enough for them to handle safely. Show them how to keep their fingertips out of the way.

    This week’s recipe

    SUMMER FRUIT SKILLET JAM

    Ingredients:
    1 qt LOCAL fruit (strawberries, blueberries, blackberries, peaches, etc), chopped
    1 small SAUNDERS BROS apple, peeled, grated
    ½ c ALFREDO’S BEEHIVE honey
    ½ lemon/lime/orange, juiced

    Directions:
    1. Combine ingredients in 12-inch skillet. Cook on medium-high for about 8 minutes.
    2. Mash the fruit as it cooks, stirring frequently. Caution: Warm jam bubbles and pops!
    3. Once a spoon can be pulled through the pan without fruit immediately filling the empty space, the jam is finished.
    4. Pour into a glass container and cool to room temperature before refrigerating. Jam will firm as it cools.

    Success?

    Celebrate by posting a picture on our Facebook page!

    Want to be ready for next week’s recipe?

    Add a variety of fresh, local root vegetables to your basket when the Seasonal Roots home-delivered farmers market menu opens on Friday.

    Cooking With Kids – Tip #1

    /in , /by

    START WITH PROJECTS

    First in a 4-part series on cooking with kids
    By Jamila T, chief area manager & veggie fairy godmother:

    (TIP 2: Let them do hard things)
    (TIP 3: Set kitchen ground rules)
    (TIP 4: Use common sense)
    (PS: Clean up & celebrate!)

    Confession: I love to cook. I HATE cooking with my kids.

    I have four of them, and every adventure that begins in the kitchen ends in a mess. A big one. They eat half of what I am preparing and poke holes in the rest. Boredom is inevitable, which leads to wandering during tasks or frustration. It is borderline terrible, but in my eyes, it is terribly necessary.

    Learning to cook is an important life skill and will empower kids to make wise food choices. Time in the kitchen is also an opportunity to model practical applications of math, reading, and following instructions. It gives my girls time to hone fine motor skills, explore food science, and practice the art of patience. Cooking with kids is important, even if it drives me crazy.

    Does cooking with the kids in your life make your brain hurt? Over the next few weeks, I’ll be sharing my favorite tips. Here’s the first one.

    1. Start with projects

    Family meals tend to be more time sensitive than cooking projects. Projects like zucchini muffins will allow your child to experiment with new skills, without ruining dinner. Once skills like grating, chopping, tearing greens, and peeling garlic (my personal favorite), have been mastered, they can graduate to meal prep. Trust me, your children will revel in simple tasks. Plus, it is very helpful to have little fingers peeling garlic cloves while you sauté chicken.

    Ready to dive in?

    Challenge the kids with grating zucchini and make these zucchini muffins. Instead of Greek yogurt, substitute Seasonal Roots’ Trickling Springs Creamery yogurt made from grass-fed milk for extra goodness. You can also use yellow summer squash instead of zucchini — pretty much the same taste and texture.

    Mission accomplished?

    Celebrate by posting a picture on our Facebook page!

    Want to be ready for next week’s recipe?

    Add honey and summer fruit like strawberries, blueberries, or peaches to your basket when the Seasonal Roots home-delivered farmers market menu opens on Friday.