Super Farmers Market foods:
(Nutrient content, recommended portions and recipe listed were obtained from “Super Foods” by Steven Pratt, MD and Kathy Matthews)

Spinach: (or collard greens, turnip/mustard greens, bok choy)
   1 cup steamed or 2 cups raw daily
 Nutrients: alpha lipoic acid (can promote healthy nerve function), vitamin C and E, Calcium, iron,
zinc, beta-carotene and B vitamins

Tomatoes: (or red watermelon, pink grapefruit, red plums)
     ½ cup or 1 medium serving per day
 Nutrients: Vitamin C, beta-carotene, leutein (great for eye health), B vitamins, Biotin, chromium,
and lycopene

Broccoli: (or other cruciferous vegetables such as cabbage, cauliflower, brussel sprouts, chard)
   ½-1 c. per day
 Nutrients: High in fiber, Calcium, Vitamin C, beta carotene and is an excellent source of iron

Blueberries: (or other such as black berries, strawberries, raspberries)
    1 cup per day
 Nutrients: high in fiber, folate (good for mom’s to be!), packed with various phytonutrients and
polyphenols (think red wine!)

Pumpkin: (or sweet potato, butternut squash, or other orange veggies such as bell peppers, carrots)
   ½ c. 5 days/week
 Nutrients: High in fiber, beta-carotene, vitamin C and E, potassium, magnesium

High fiber homemade breads: Oat bread, Flax Bread.  Look for those with ingredients listed; try to find breads with at least 4 or 5 whole grains listed (including oats, millet, triticale, quinoa, barley, rye)
    5-7 servings per day of whole grains is recommended
 Nutrients: High in fiber, magnesium, thiamine, protein, potassium
 Those breads that may contain ground flax seeds are a great source of omega-3 fatty acids too!

Turkey: Farm raised
3 3-4oz servings/week
Nutrients: low-fat protein source, high in B vitamins, high iron, selenium and zinc.

Resource: A great place to find your Super Foods at local market for each month/season is: http://www.local-farmers-markets.co.uk/

Once you come home from your local market or grocer you’d love to prepare something great.  To get the most out of one of these super foods (or a couple!) try the following recipe:

Tomato and Cucumber Salad:

Serves 4

Balsamic Vinaigrette:
2 Tbsp. balsamic vinegar
1 Tbsp. olive oil
1 ½ Tbsp. Dijon mustard
1 ½ Tbsp. water
½ teaspoon dried basal
¼ tsp. grd. Black pepper

Salad:
3 medium cucumbers, sliced into ½” thick rounds and then quartered
4 ripe plum tomatoes cored and cut into wedges
12 oz. fresh baby spinach leaves

1) Whisk together vinaigrette ingredients. 
2) Toss tomatoes and cucumbers in large bowl.  Pour the dressing over them, and stir gently to mix. 
3) Set aside at room temperature to marinate for at least 10 minutes (up to 1 hour).
4) Spread 1 layer of spinach leaves on salad plate and top with prepared salad mix.

A great side to this would be fresh sliced whole grain bread!

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Anonymous   |174.99.47.xxx |2009-10-05 07:53:15

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