Spring is fast approaching and soon we will be seeing the first of all the lovely spring veggies. Until then, you can still eat fresh local food and be kind to your heart, too.
A quick online search yields many links to heart-healthy foods and we are so fortunate to be able to purchase some of them fresh from the producers at the market. Let’s have a look.
Fish is the first protein of choice for your heart. High in omega 3s, it provides a low-calorie, highly nutritious meal choice. At the market, you can get plenty of fish and you can choose to cook it yourself or have it cooked for you. WildWest Coast Seafoods has a full selection of seafood, from shrimp to salmon to sole. All of their fish is sustainably sourced and finished with care. Ron and Don can tell you virtually anything you want to know about it, including how to cook it. If cooked seafood is what you’re after, Wheelhouse Seafoods have that covered. Enjoy a bowl of their wonderful chowder while at the market and pick up some crab cakes to take home.
Berries are next on the list and even though it isn’t berry season, both Forstbauer and Mandair farms carry frozen berries. Blueberries are at the top of the heart list for good reason.
They are full of phytonutrients (which is a fancy word for plant based chemicals). Although there are more than 25,000 phytonutrients, the ones we are familiar with in berries are cartenoids, which act as antioxidants, and flavenoids and revesatrols, which reduce the risk of heart disease. Frozen berries are great in smoothies, crisps, or baking. Blueberry Oatmeal Muffins perhaps?
Another great source for cartenoids is carrots and beets. And both those pack good-for-your-heart fibre, too. Forstbauer has these as well. A serving of beets contains 11% of your daily fibre allowance. Fun fact: Forstbauer carrots are all still in the ground. They are picked the day before market, making them as fresh as you can possibly get — and fresh means all the vitamins and nutrients are still available to your body.
You can have a bit of fun with heart healthy foods too. Number 7 on the Cleveland Clinic heart healthy foods list is red wine. A four-ounce glass of vino rosso per day can improve good (HDL) cholesterol levels. I’ll drink to that.
Number 14 on the list is dark chocolate. As long as it contains at least 70% cacao, a one-inch square per day is a lovely little treat. One of our newest vendors, Solasta Chocolate, can make that easy for you. Head chocolatier Martin Gregorian has created a fabulous assortment of chocolate medallions that combine 70% dark, single-origin chocolate with dried fruits and nuts that will keep your heart and your mouth happy.
All in all, the market is a great place to do your body a favour. Stop by and check us out.
And while you are there, sign up for a market membership — it’s a great way to show your support for the market and great savings at the monthly member’s day.
Karen Curtis is the Lemonade Lady (www.kicslemonade.ca and kicslemonade.blogspot.ca) at the Coquitlam and Port Coquitlam farmers markets. Her column runs monthly.
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Beets & chocolate?
Here is an indulgent recipe that makes the most of two heart-healthy — and tasty — ingredients: chocolate and beets.
CHOCOLATE BEET BROWNIES
(from Chatelaine Magazine)
1 cup all-purpose flour
1/4 cup cocoa powder
1/4 tsp salt
225 g chopped 70% chocolate
1/2 cup canola oil
3 eggs
1 cup granulated sugar
2 tsp vanilla
2 cups peeled and grated raw beets
Whisk flour with cocoa powder and salt in a medium bowl.
Microwave chocolate in a small bowl until melted, about 1 min. Stir in canola oil until smooth.
Whisk eggs with granulated sugar and vanilla in a large bowl. Whisk in chocolate mixture, then fold in flour mixture and 2 cups grated beets until just combined. Scrape into an oiled 8×8 metal baking pan.
Bake at 325 F until a skewer inserted into the centre comes out clean, 45 to 50 minutes. Cool on a rack before cutting into squares.
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Gardening class
Check out the gardening workshop at the Port Moody Winter Market March 18.
Master gardener Amanda Smith will instruct participants on how to maximize the growing potential of their backyard or balcony gardens. Bring in information on your garden, including how many hours of sunlight it receives and your ability to water. Registration is $10 but you will receive $10 in market money after the class and a seedling to take home.
This workshop is available at two times: 10:30 a.m. and noon. More information and registration: makebakegrow.com.
