Monday, March 31, 2014

Raw Apple Crunch Breakfast Cereal

Last friday we had the amazing Chef Matanah Simmons of Rawlistics come out to our Victoria Gardens market and demonstrate how to make a delicious cereal that is healthy, tasty, and proved to be quite popular with the kiddies. For those of you that missed the demo please enjoy the recipe below. I've already made this cereal two days in a row (I'm not a breakfast person) because it's so tasty and light. I hope you enjoy it as much as the HFM staff does!

RAWlistic RAW Apple Crunch Breakfast Cereal
Makes 16 oz. 
1 1/2 C Organic Granny Smith Apples, peeled and chopped
1/2 C Old Fashioned Rolled Oats
1/2 C Raw Walnuts, chopped
1/4 C Raisins 
1/2 - 1 C Almond Milk (or any other plant-based milk)
1/8 - 1/4 t Cinnamon
1 t Agave Nectar or Maple Syrup (optional)

Monday, March 10, 2014

New Farmers Market | Ontario, CA.

We're so excited to announce the GRAND OPENING of our new farmers market at Bon View Park in Ontario this Thursday evening!! So bring the whole family down and enjoy great food and live music all while shopping for your favorite farmers market goodies!! We look forward to seeing all the new and familiar faces!

Monday, February 24, 2014

Clean Cooking at Victoria Gardens

Come out and experience some wonderful demonstrations, learn about clean cooking, and get your kiddo's involved in meal planning.

Thursday, January 30, 2014


One of the most common new years resolutions is to lose weight, or get fit. I applaud those that set health resolutions for their bodies. However, sometimes we forget to set resolutions for our mental and spiritual health which are both equally important. Below are some ways to keep your sanity and stay focused while you are working so hard on your weight loss goals. Enjoy!

Today, in our too-fast, information-overloaded society, we've lost much of our connection to the earth, to spirit, to nature's cycles, to our own cycles. And yet, we still need things to feed us, to ground us, to give us courage and connection.

Good rituals are essential to our emotional, psychological, and spiritual health. To help reconnect us to the sacred aspects of our lives, we asked three experts on the subject to share everyday rituals that they've created or practice.
1. Welcome the DayGreeting the new day is ingrained in our collective unconscious. Many ancient cultures had some form of morning ritual, and even now most people have a pattern for starting their day, even if it's coffee from the same cafe. Jane Alexander, author of 20 books on holistic living, including "Spirit of the Home: How to Make Your Home a Sanctuary" built this ritual around the classic yoga Sun Salutation. "I like it because it gives your whole body a vibrant wake-up call," she says.

To put your mind into a positive frame and prepare your entire body for whatever stresses lie ahead.

MaterialsGrapefruit essential oil (or any uplifting aromatherapy oil).

1. Before getting out of bed, lie quietly for a few moments. Say a word of thanks for this new day, and the gift of life. Dab essential oil on a cloth that you'll use solely for this ritual, and breathe in the aroma.

2. Get up and stand in front of a mirror. Smile at yourself and affirm that this will be a good day, full of blessings, opportunities, and wonder. Say aloud, "I look forward to a wonderful day," or any affirmation with personal significance. If there are difficult meetings or decisions ahead, affirm that you will tackle these with ease: "I will take the challenges of this day in stride."

3. Face east and perform the yoga exercise Sun Salutation.

2. Share the Family MealVirtually every culture has a tradition of blessing food, cooking and eating mindfully, and giving thanks for the gift of nourishment, Alexander says.

IntentionTo create a setting for nurturing and togetherness.

MaterialsFestive table decorations, favorite foods, a candle.

1. Set a specific day and time for a weekly dinner. Every member of the family, even small children, should be in charge of contributing something -- even if it's just stirring the pot or setting the table. Focus your intention as you chop, mix, and blend.

2. Before eating, light the candle, then hold hands and acknowledge the gifts in your life. Feel free to create a special family blessing. This could take the form of a favorite short poem or saying aloud, "We thank mother earth, the sun, and rain for producing this food, the farmers for growing and harvesting it, and the cook for preparing it."

3. Eat your meal with mindfulness. Encourage silence as everyone savors the taste and texture of their food. Reflect on the long journey from farm to table, and how lucky you are to be eating such delicious, nourishing food. When the meal is finished, blow out the candle.

3. Appreciation/Gratitude Ritual
For our ancestors, gratitude was a way of life, and as a result, every aspect of life presented an occasion for celebration. Offering gratitude is a way to open yourself up to giving and receiving more blessings. Sometimes it takes a simple ceremony to put us in touch with all we do have in our lives. Make this ritual a part of each day, each month, each year -- or whenever you feel it's time to stop and give thanks.

To value and honor those you love, including yourself.

MaterialsCinnamon (essential oil with diffuser, or sticks with bowl of warm water); paper and pen.

Steps1. Pour a few drops of the cinnamon oil into a diffuser or spray bottle, or crush two cinnamon sticks into a small bowl of warm water. Allow the aroma to permeate your space.

2. Pick up a pen, sit down at your desk, and make a list of all the family members, friends, and pets that matter the most to you. 


Monday, January 13, 2014

Go Vegan

Becoming a vegetarian has become sort of a "trend" these days and I must say I'm happy to hear it. A vegan lifestyle is super healthy and unbeknownst to some, can be a fun and exciting way to eat. Some of the tastiest meals I've had were vegan.

Below is an article on the benefits of going vegan. There are several great reasons to take the leap!

People are drawn to vegetarianism by all sorts of motives. Some of us want to live longer, healthier lives or do our part to reduce pollution. Others have made the switch because we want to preserve Earth’’s natural resources or because we’’ve always loved animals and are ethically opposed to eating them.
Thanks to an abundance of scientific research that demonstrates the health and environmental benefits of a plant-based diet, even the federal government recommends that we consume most of our calories from grain products, vegetables and fruits. And no wonder: An estimated 70 percent of all diseases, including one-third of all cancers, are related to diet. A vegetarian diet reduces the risk for chronic degenerative diseases such as obesity, coronary artery disease, high blood pressure, diabetes and certain types of cancer including colon, breast, prostate, stomach, lung and esophageal cancer.
Why go veg? Chew on these reasons:
You’ll ward off disease. Vegetarian diets are more healthful than the average American diet, particularly in preventing, treating or reversing heart disease and reducing the risk of cancer. A low-fat vegetarian diet is the single most effective way to stop the progression of coronary artery disease or prevent it entirely. Cardiovascular disease kills 1 million Americans annually and is the leading cause of death in the United States. But the mortality rate for cardiovascular disease is lower in vegetarians than in nonvegetarians, says Joel Fuhrman, MD, author ofEat to Live: The Revolutionary Formula for Fast and Sustained Weight Loss. A vegetarian diet is inherently healthful because vegetarians consume less animal fat and cholesterol (vegans consume no animal fat or cholesterol) and instead consume more fiber and more antioxidant-rich produce——another great reason to listen to Mom and eat your veggies!
You’ll keep your weight down. The standard American diet—high in saturated fats and processed foods and low in plant-based foods and complex carbohydrates——is making us fat and killing us slowly. According to the Centers for Disease Control and Prevention (CDC) and a division of the CDC, the National Center for Health Statistics, 64 percent of adults and 15 percent of children aged 6 to 19 are overweight and are at risk of weight-related ailments including heart disease, stroke and diabetes. A study conducted from 1986 to 1992 by Dean Ornish, MD, president and director of the Preventive Medicine Research Institute in Sausalito, California, found that overweight people who followed a low-fat, vegetarian diet lost an average of 24 pounds in the first year and kept off that weight 5 years later. They lost the weight without counting calories or carbs and without measuring portions or feeling hungry.
You’ll live longer. If you switch from the standard American diet to a vegetarian diet, you can add about 13 healthy years to your life, says Michael F. Roizen, MD, author of The RealAge Diet: Make Yourself Younger with What You Eat. ”People who consume saturated, four-legged fat have a shorter life span and more disability at the end of their lives. Animal products clog your arteries, zap your energy and slow down your immune system. Meat eaters also experience accelerated cognitive and sexual dysfunction at a younger age.”

Want more proof of longevity? Residents of Okinawa, Japan, have the longest life expectancy of any Japanese and likely the longest life expectancy of anyone in the world, according to a 30-year study of more than 600 Okinawan centenarians. Their secret: a low-calorie diet of unrefined complex carbohydrates, fiber-rich fruits and vegetables, and soy.
You’ll build strong bones. When there isn’’t enough calcium in the bloodstream, our bodies will leach it from existing bone. The metabolic result is that our skeletons will become porous and lose strength over time. Most health care practitioners recommend that we increase our intake of calcium the way nature intended——through foods. Foods also supply other nutrients such as phosphorus, magnesium and vitamin D that are necessary for the body to absorb and use calcium.
People who are mildly lactose-intolerant can often enjoy small amounts of dairy products such as yogurt, cheese and lactose-free milk. But if you avoid dairy altogether, you can still get a healthful dose of calcium from dry beans, tofu, soymilk and dark green vegetables such as broccoli, kale, collards and turnip greens.
You’ll reduce your risk of food-borne illnesses. The CDC reports that food-borne illnesses of all kinds account for 76 million illnesses a year, resulting in 325,000 hospitalizations and 5,000 deaths in the United States. According to the US Food and Drug Administration (FDA), foods rich in protein such as meat, poultry, fish and seafood are frequently involved in food-borne illness outbreaks.
You’ll ease the symptoms of menopause. Many foods contain nutrients beneficial to perimenopausal and menopausal women. Certain foods are rich in phytoestrogens, the plant-based chemical compounds that mimic the behavior of estrogen. Since phytoestrogens can increase and decrease estrogen and progesterone levels, maintaining a balance of them in your diet helps ensure a more comfortable passage through menopause. Soy is by far the most abundant natural source of phytoestrogens, but these compounds also can be found in hundreds of other foods such as apples, beets, cherries, dates, garlic, olives, plums, raspberries, squash and yams. Because menopause is also associated with weight gain and a slowed metabolism, a low-fat, high-fiber vegetarian diet can help ward off extra pounds.
You’ll have more energy. Good nutrition generates more usable energy——energy to keep pace with the kids, tackle that home improvement project or have better sex more often, Michael F. Roizen, MD, says inThe RealAge Diet. Too much fat in your bloodstream means that arteries won’’t open properly and that your muscles won’’t get enough oxygen. The result? You feel zapped. Balanced vegetarian diets are naturally free of cholesterol-laden, artery-clogging animal products that physically slow us down and keep us hitting the snooze button morning after morning. And because whole grains, legumes, fruits and vegetables are so high in complex carbohydrates, they supply the body with plenty of energizing fuel.
You’ll be more ‘regular.’ Eating a lot of vegetables necessarily means consuming more fiber, which pushes waste out of the body. Meat contains no fiber. People who eat lower on the food chain tend to have fewer instances of constipation, hemorrhoids and diverticulitis.
You’ll help reduce pollution. Some people become vegetarians after realizing the devastation that the meat industry is having on the environment. According to the US Environmental Protection Agency (EPA), chemical and animal waste runoff from factory farms is responsible for more than 173,000 miles of polluted rivers and streams. Runoff from farmlands is one of the greatest threats to water quality today. Agricultural activities that cause pollution include confined animal facilities, plowing, pesticide spraying, irrigation, fertilizing and harvesting.
You’ll avoid toxic chemicals. The EPA estimates that nearly 95 percent of the pesticide residue in the typical American diet comes from meat, fish and dairy products. Fish, in particular, contain carcinogens (PCBs, DDT) and heavy metals (mercury, arsenic, lead, cadmium) that can’’t be removed through cooking or freezing. Meat and dairy products can also be laced with steroids and hormones, so be sure to read the labels on the dairy products you purchase.
You’ll help reduce famine. About 70 percent of all grain produced in the United States is fed to animals raised for slaughter. The 7 billion livestock animals in the United States consume five times as much grain as is consumed directly by the American population. “If all the grain currently fed to livestock were consumed directly by people, the number of people who could be fed would be nearly 800 million,” says David Pimentel, professor of ecology at Cornell University. If the grain were exported, it would boost the US trade balance by $80 billion a year.
You’ll spare animals. Many vegetarians give up meat because of their concern for animals. Ten billion animals are slaughtered for human consumption each year. And, unlike the farms of yesteryear where animals roamed freely, today most animals are factory farmed: —crammed into cages where they can barely move and fed a diet tainted with pesticides and antibiotics. These animals spend their entire lives in crates or stalls so small that they can’’t even turn around. Farmed animals are not protected from cruelty under the law——in fact, the majority of state anticruelty laws specifically exempt farm animals from basic humane protection.
You’ll save money. Meat accounts for 10 percent of Americans’’ food spending. Eating vegetables, grains and fruits in place of the 200 pounds of beef, chicken and fish each nonvegetarian eats annually would cut individual food bills by an average of $4,000 a year.
Your dinner plate will be full of color. Disease-fighting phytochemicals give fruits and vegetables their rich, varied hues. They come in two main classes: carotenoids and anthocyanins. All rich yellow and orange fruits and vegetables——carrots, oranges, sweet potatoes, mangoes, pumpkins, corn—owe their color to carotenoids. Leafy green vegetables also are rich in carotenoids but get their green color from chlorophyll. Red, blue and purple fruits and vegetables——plums, cherries, red bell peppers——contain anthocyanins. Cooking by color is a good way to ensure you’re eating a variety of naturally occurring substances that boost immunity and prevent a range of illnesses.
It’’s a breeze. It’’s almost effortless these days to find great-tasting and good-for-you vegetarian foods, whether you’re strolling the aisles of your local supermarket or walking down the street at lunchtime. If you need inspiration in the kitchen, look no further than the internet, your favorite bookseller or your local vegetarian society’’s newsletter for culinary tips and great recipes. And if you’’re eating out, almost any ethnic restaurant will offer vegetarian selections. In a hurry? Most fast food and fast casual restaurants now include healthful and inventive salads, sandwiches and entrees on their menus. So rather than asking yourself why go vegetarian, the real question is: Why haven’’t you gone vegetarian?
{Article Via}

Monday, January 6, 2014

New Year + New You

If you have any health goals this year, we hope juicing is one of them. The benefits are endless and if you do it creatively, you can make some fairly tasty concoctions. Below is one we found from the Anthropologie Blog. Enjoy!

{Pic & Recipe via}

1 bunch watercress
1 bunch celery
3 ripe pears
3” piece of ginger

                                                                 HOW TO MAKE IT…
Juice all ingredients and combine. 
Dilute with 8 ounces of water or, if you’re feeling feisty, drink straight.

Thursday, January 2, 2014

Happy 2014!

Woo Hoo! We've made it through another year. I hope 2013 treated you kindly and that 2014 will be your best year ever! We've got so many fun things in store for 2014 and we can't wait to share them all with you. First, is our new blogging schedule which I'll be posting in a few days. Yep, we have committed to bring you great content here on the Heritage Farmers Market blog all year long & we'll have a few guests bloggers as fun is that?!!! We'll also be undergoing a cool blog site make-over that will be more user friendly, and we'll highlight more information about what The Heritage Education Group does and how you can be a part of building some wonderful programs for 2014!

Skies the limit!