Happy August! Geese are flying, there is a bit of dew on the grass in the morning and the stores are full of back-to-school sales.
Best of all, though, markets are filled with the best local food. Even with the weather challenges our farmers have had this summer, farmers’ markets are your best source for produce.
For instance, I picked up the biggest, whitest head of cauliflower the other day and I cannot wait to turn it into all kinds of delicious dishes.
Cauliflower is getting a lot of attention these days as a substitute for carbs. Who knew you can make cauliflower rice and breadsticks? While I haven’t tried the “rice,” I have made the cauliflower breadsticks and they were really good — they certainly wouldn’t replace real bread but they were tasty.
All you have to do is grate half a head of cauliflower, mix it with 1 egg and 1 egg white, a quarter-cup of cheese, and a pinch of whatever herb you like. Spread the mixture over a cookie sheet lined with greased parchment paper and bake at 350 F for about 40 minutes. Remove it from the oven, flip it over on the sheet, carefully peel the parchment off and bake it another 10 minutes or so. One cup of cauliflower has only 27 calories but contains 85% of your daily Vitamin C requirement.
Mushrooms also fall into the “wow” category for vitamins. Mushrooms are the only non-animal source of vitamin D; they provide us with D2, a highly absorbable form of Vitamin D. So not only is a portobello mushroom a great substitute for a burger, you can get that important cancer-fighting vitamin from it, too.
Speaking of anti-cancer properties, now is the perfect time to stock up on tomatoes. I’ve mentioned before how easy is it to throw a bag of tomatoes into the freezer for processing later but did you know cooked tomatoes are an exceptional source of lycopene? Lycopene is considered to be the most powerful anti-oxidant available in food. Surprisingly, watermelon is an even better source.
Locally grown watermelons might be hard to find at our markets but cantaloupe sure aren’t. Red Barn Farms from Maple Ridge and Cawston are harvesting theirs. If you have never eaten a fresh, locally grown cantaloupe, you are in for a treat. Ken from Red Barn says cantaloupe and honeydew will be around for one more week. Cantaloupes have a wonderful, rich flavour with a small seed cluster and thin skin, making it a must. Snow leopard honeydew is simply an adult treat.
Pure, white, crisp and refreshing, with a wonderful honey aroma, it will please the most sophisticated palate.
Try blending a couple cups of cantaloupe, a cup of plain greek yogurt and one to two tablespoons of maple syrup in a blender for a delicious smoothie. You can add half a cup of chopped kale, too.
It’s easy to see how a balanced and nutritious diet can be found simply by shopping at market. It doesn’t have to be expensive, either.
—Karen Curtis is the Lemonade Lady (kicslemonade.ca and kicslemonade.blogspot.ca) at the Coquitlam and Port Coquitlam farmers markets. Her column runs monthly.
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FRESH CORN, ZUCCHINI & TOMATOES – YUMMY
Here’s a recipe for a dish you can make quickly, from market fresh ingredients, for pennies a serving.
ZUCCHINI CORN PANCAKES
WITH FRESH TOMATO SALSA
1 lb. zucchini, grated
1 tsp salt
1 cup fresh corn kernels
4 large eggs, beaten
1 tsp minced garlic
1 tsp chopped fresh herbs (try thyme or basil)
salt and freshly ground black pepper to taste
1/2 cup shredded cheese
3/4 cups all-purpose flour
2 tbsp olive oil
• Place grated zucchini in a colander over the sink. Add salt and gently toss to combine; let sit for 10 minutes. Using a clean dish towel or cheese cloth, drain zucchini completely.
• In a large bowl, combine zucchini, corn, eggs, basil, oregano and garlic powder; season with salt and pepper to taste. Stir in cheese and flour until well combined.
• Heat olive oil in a large skillet over medium high heat. Scoop tablespoons of batter for each pancake, flattening with a spatula, and cook until the underside is nicely golden brown, about 2 minutes. Flip and cook on the other side, about 1-2 minutes longer.
Serve immediately with Fresh Tomato Salsa (recipe below).
FRESH TOMATO SALSA
¼ cup diced sweet onion
1 cup diced fresh tomatoes
¼ cup diced sweet pepper
2 tbsp Aji (available at market)
Salt and fresh ground pepper to taste
Combine the above ingredients and enjoy.
