Fresh, local vegetables in summer is a no-brainer. We all know what to do with tomatoes and peppers, cantaloupes and blueberries. But the shift from summer to winter doesn't have to mean a shift to the produce and frozen food aisles of your area grocery store. For those interested in eating fresh, local foods packed with at-their-peak flavor, farmers' markets have a bounty of healthy, delicious winter foods that can be fun and easy to enjoy, says Sheri Castle, Chapel Hill author, educator and cook whose newest book on eating local seasonal produce is coming out soon.
"Nothing freaks people like greens -- they have a worse reputation than okra," Castle jokes. "But, you don't have to be afraid of greens and other winter veggies. Winter veggies are good for you: The darker the color the more nutrient-dense. Bite for bite, there's more good stuff in it. And, they taste good too."
Castle points out that shoppers miss out on one-quarter of the year's produce by skipping winter farmers' market foods -- things that are best and only available in winter.
"These foods aren't hard to cook," she explains. "Most people understand broccoli. If you understand broccoli, you understand kohlrahbi. If you understand spinach, you understand kale and collards. So, a good rule of thumb is to take something you know and move it one notch, adapt for a new food. If you have a beloved pumpkin recipe, substitute winter squash or sweet potatoes. Usually, all you have to do is cook them a little longer and trust your taste."
Winter produce that's plentiful at local farmers' markets right now include beets, broccoli, cauliflower, collards, kale, lettuce, mustard greens, greenhouse tomatoes, oriental vegetables, pumpkins, spinach, sweet potatoes, turnips and winter squash as well as other items including dried flowers, canned and baked goods, holiday greenery, nuts, meats and cheeses.
For the neophyte winter farmers market shopper, Castle suggests some easy ways to enjoy delicious, nutritious winter veggies.
n Think home fries -- Kid-friendly and delicious, cubes of firm orange veggies like sweet potatoes, pumpkin and winter squash laced with oil, pepper, salt and a pinch of your favorite spice roasted at 400 degrees are ready to serve in 20 to 25 minutes.
n Go green(s): when making soup (including your favorite canned variety), add a handful of thinly shredded kale, cabbage, chard or spinach to deliver a heaping helping of good-for-you vitamins.
n Apples, pears and nuts are seasonally available foods that are best this time of year. Toss raw fruits and nuts on a leafy green salad. Slice apples and/or pears, lace with olive oil and pepper, sprinkle with fresh or dried rosemary and roast 30 minutes at 400 degrees for a luscious fruit salad that's good hot or cold.
n Kale even your kids will love: wash kale (tough stems removed), dry well with a towel, spritz with pan spray, sprinkle with kosher salt and roast at 450 degrees for 10 minutes till crispy. It's the ultimate chip: no-fat, extra-crispy, absolutely addictive and completely good for you.
n Winter root vegetables, when freshly picked and small, haven't developed the smelly sulphurs that turn off many people. So, if you normally add potatoes to your favorite stew, try a combo of potatoes and turnips. They look and cook the same and taste scrumptious.
n Try roasting your vegetables for deeper, richer flavor. While raw and steamed broccoli and cauliflower are good, roasted cruciferous vegetables can be downright decadent. Simply break up into florets, lace with oil, salt and pinch of your favorite spice (thyme, herbs de Provence, garlic powder, etc.) and roast at 425 degrees for 25-35 minutes.
"When you eat fresh, local food in season, it takes very little to make it taste good -- and it costs much less than grocery stores," Castle says. "In this economy, the best way to save on your food budget is to eat in-season and locally. Plus, winter farmers' markets are fun -- providing an opportunity for not only good eating but also good exercise and a great way to connect with friends throughout the winter."
Melanie Raskin is one of 35 volunteers at the Carrboro Farmers Market, which has been bringing local foods to the community for more than 30 years. Open year-round, 60 farmers and artisans sell vegetables, fruit, meats and fowl, canned and baked goods, dried flowers and greenery, cheese and crafts at the Carrboro Town Common on winter Saturdays, 9 a.m. to noon. For more information go to carrborofarmersmarket.com.
