Karen’s Class Schedule

Healthy Eating-On the Run, Sat. May 7th, noon-2PM. UW Campus. Are you too busy to cook, but want to enjoy healthy meals that don’t come from a fast food restaurant or out of a box? This fun class will show you how to prepare healthy meals with a gourmet taste in under 20 minutes. Several delicious recipes will be demonstrated. We will also discuss ways to make healthy eating convenient, how to stock your pantry, as well as offer timesaving cooking and shopping tips.

Registration: 206-68-LEARN

30 Minute Gourmet, Sat. May 14^th 1-3 PM, Senior Center Demo Kitchen, Everett (Pacific and Lombard)

Are you too busy to cook, but want to enjoy healthy meals that don’t come from a fast food restaurant or out of a box? This fun class will show you how to prepare healthy meals with a gourmet taste in under 30 minutes. Several delicious recipes will be demonstrated. We will also discuss ways to make healthy eating convenient, how to stock your pantry, as well as offer timesaving cooking and shopping tips.

Registration: 425-257-8300.

30 Minute Gourmet, Monday, May 16th, 7-9PM, Jennings Park Barn, Marysville.

Registration: 360-651-5085

Healthy Desserts,Thursday, May 17^th, 7:15-9:15, Richmond Highland Rec Center, Shoreline.

Is there such a thing? You’ll find out in this class where you’ll learn how to substitute natural, healthier alternatives to refined sugar and flour in cooking and baking, while sampling delicious desserts and tempting treats your whole family will love. And yes, chocolate will be on the menu!

Registration: 206-418-3383

Farmers’ Market Season is Here!

Many farmers’ markets are opening this month, and there are approximately two-dozen new farmers’ markets opening in the Puget Sound area this year. Check out http://www.pugetsoundfresh.org to find one in your area.

Shopping at farmers’ markets is not only fun, it’s a great way to support our local economy, support organic and sustainable agriculture, and support our health with freshly harvested produce and organically raised poultry, eggs, and meats. Not to mention the wonderfully huge bouquets of flowers that can be had for around $10.00!

If you need a new pair of earrings, original artwork, or some handmade soap, you can find these and other handcrafted items at most markets, and support the local craftspeople instead of spending your money at the mall.

Market Tips

Go without a list. Plan menus around what’s in season and looks the freshest.
Browse before buying. Make the rounds before buying, taking time to taste and compare quality and prices of different vendors.
Bring your own bag. You won’t find shopping carts here, so bring a woven basket or tote bag for your purchases.
Shop early. You’ll find the best quality and selection early in the day.

Go straight home. Fresh produce won’t last long in a hot car, so plan on bringing purchases home before running other errands.

Eat your Way to Better Health

The whole foods you find at farmers’ markets provide the vitamins, minerals, and antioxidants that your body needs to help fight disease and protect against aging. By eating them instead of processed foods and snacks, you get more fiber, complex carbs, power nutrients, and good fats.

Switching is easier than you think. Here are eight simple ways to shop smarter and eat healthier:

Whenever possible, buy at the farmers’ market. Fill your fridge with the freshest produce; it’s loaded with antioxidants (compared with supermarket produce, which can be weeks old). Look for farm-fresh eggs, wild salmon or halibut, organic cheeses; pasture-raised chicken and organic grass-fed beef raised without antibiotics or hormones.
Color your diet healthy. Instead of eating the same old fruits and vegetables everyday, expand your palate, and your palette. Varieties that are red (cranberries), yellow (papayas), orange (peppers), and blue-purple (blueberries) are loaded with antioxidants. Leafy greens (such as kale and chard) contain vitamin A and calcium and are rich in carotenoids and other phytochemicals that boost the immune system, help prevent cell damage, and protect against cancer and heart disease. Try to eat 3 cups of vegetables and 2 cups of fruit per day.
At the supermarket, stick to the perimeter of the store. This is where you’ll find the most whole foods: produce, dried fruits and nuts, fresh fish and meats, dairy, and freshly baked whole grain bread. The inner aisles are loaded with processed foods. Enter the danger zone only for such staples as heart-healthy estra-virgin olive oil and oats ( and other whole grains); skip the snack aisle altogether.
Load up on whole grains. They contain the antioxidants and phytochemicals that are stripped out of white bread and pasta. Look for whole wheat breads with whole grains as their first ingredient and at least 2 grams of fiber per slice. Choose whole wheat pasta (try Trader Joe’s store brand), instead of refined for extra vitamins and fiber. In addition to brown and wild rice, try high-protein quinoa, which is quick cooking and tasty.
Follow the thumbnail rule for packaged foods. Even organic or natural foods can sometimes contain lots of ingredients, an indication that they’re far from their whole food state. An easy test: Measure the ingredient list next to your thumbnail. If the list is longer than your nail – less than an inch- and contains anything you don’t recognize or can’t pronounce, take a pass.
Give breakfast a boost. Sprinkle ground flaxseed (a good source of heart-healthy omega-3 fats) over oatmeal. Or add to a smoothie made with frozen berries, bananas, yogurt and soy milk.
Snack smart. Switch from chips and pretzels to a homemade trail mix of almonds and pumpkin seeds (which contain healthy fats), and dried cranberries and blueberries (which are loaded with concentrated antioxidants). Or check out the prepackaged varieties at Trader Joe’s or other natural foods markets.
Make over your dinner. Instead of spaghetti with sauce from a jar, quickly stir-fry (medium heat only) chopped tomatoes and minced garlic in extra-virgin olive oil; toss with whole wheat pasta with 1-2 tablespoons pesto mixed in, and a handful of baby spinach or arugula. Top with freshly grated Parmesan cheese. Or make a colorful stir-fry with red bell pepper, sliced onions, summer squash, and broccoli served over quinoa or brown rice.

Adapted from Organic Style magazine, May 2005

What’s in Season

Sugar Snap Peas

Sugar snap peas, a cross between the garden and snow pea, have plump pods with a crisp, snappy texture. The pods of both snow peas and snap peas are edible, and both feature a slightly sweeter and cooler taste than the garden pea. To test the quality of snap peas, snap one open and see whether it is crisp. They should be bright green in color, firm and plump.

Green peas are a very good source of vitamin K, which is important for maintaining bone health. Green peas also serve as a very good source of folic acid and a good source of vitamin B6. These two nutrients help to reduce the buildup of a metabolic byproduct called homocysteine, a dangerous molecule that can contribute to heart disease. In addition, green peas are a very good source of vitamin C.

Recipe of the Month

Jasmine rice with sugar snap peas

Sizzling with Thai green curry paste, this rice dish is a pleasant entrée for a light brunch. It also makes a splendid side dish for roast chicken or grilled salmon.

1 Tbs extra-virgin olive oil

2 cloves garlic, chopped

1 cup jasmine rice, rinsed

½ tsp sea salt

¼ cup golden raisins

1/8 tsp ground nutmeg

3 ½ cups vegetable or chicken broth

½-1 tsp Thai green curry paste

1 lb sugar snap peas, ends trimmed

1 bunch green onion, sliced on the diagonal into ½ inch pieces

1 bunch cilantro, stemmed, for garnish

In a medium-sized, heavy saucepan, heat the oil. Add the garlic and cook over medium heat until lightly browned, 2-3 minutes. Stir in the rice and cook, stirring occasionally, until lightly golden, 4-6 minutes. Add the salt, raisins, nutmeg, and 3 cups of the broth. Bring to a boil, reduce heat to low, and cook, covered, until done, about 20 minutes. When the rice is done, remove from heat, fluff with a fork, and set aside.

Combine the remaining ½ cup broth and the Thai curry paste in a small saucepan, over high heat. When it comes to a boil, add the sugar snap peas and green onions, reduce heat to medium, cover the pan, and cook for 1 minute. Serve at once over the rice, garnished with cilantro.

Makes 4 servings

Source: Fresh from the Garden Cookbook, by Ann Lovejoy