Recipe's from market regular Shaundra W.


Below are a couple of recipe's from our regular Shaundra Williams. If you have any recipe's from produce you've purchased at the Heritage Farmer's Market, please send them to: heritagefarmersmarket@gmail.com and we will post them to share!

(Plated on white with pumpkin back ground)
Chard, 1 red bell pepper, 4 fresh cloves of garlic, extra virgin olive oil, crushed black pepper and coarse sea salt to taste.
Wash one bunch of fresh chard. Leave 1 inch of red stem beyond the green leaf. Cut into half inch strips and set aside.
Wash and cut one red bell pepper in half. Remove seeds and stem. Slice lengthwise and cut slices in half once.
Remove skin from 4 cloves of fresh garlic and sautee in 3 tablespoons of extra virgin olive oil on medium heat. Add fresh crushed pepper and a small pinch of sea salt. Add chard and red bell peppers and saute stirring frequently for 5-10 minutes until softened to your preference. Serve immediately. (I have also tried this with one bunck of fresh kale and a yellow bell pepper. I sauteed tuna right into the mix. It is a coarser texture but full of flavor and nutrients).
A nice compliment to fish prepared on your indoor or outdoor grill.
Swiss chard is packed with nutrition. It is an excellent source of vitamins C, E, and K, carotenes, chlorophyll, and fiber, minerals including potassium, magnesium, iron, and manganese, and vitamin B6, protein, calcium, thiamine, selenium, zinc, niacin, and folic acid. Swiss chard is one of the most powerful anti-cancer foods due to its combination of traditional nutrients; phytochemicals, chlorophyll, other plant pigments, and soluble fiber. The generous amount of vitamin K that is contained in Swiss chard, is especially beneficial in the maintenance of bone health. www.everynutrient.com

Happy Fall and Healthy Living Ya'll!
Submitted by Shaundra Williams, 10/21/10
shaundrawilliams.mymarkstore.com


(Presented in two bowls with Unity Farms flyer in back ground)
1 pound organic fresh spinach, 1 bunch fresh lettuce (your choice) 1 large fresh tomato, 1 extra large fresh avocado, extra virgin olive oil, red wine vinegar (or flavored vinegar of your choice), crushed black pepper and coarse sea salt to taste.
Wash spinach, lettuce, tomato and avocado. Dry thoroughly. Cut or slice tomato and avocado to the size and style you prefer. I like large wedges of tomato and long slices of avocado to decorate the top of the greens ~ a nice presentation!
Add spinach/lettuce to salad bowls and garnish with avocado and tomato. Drizzle 2 tablespoons of extra virgin olive oil and 1-2 tablespoons of vinegar on each salad. Add pepper and a small amount of salt to taste.
(Freshly grilled fish, salmon is shown here, is a nice complement to add protein and complete the meal.)
Spinach is one of the most nutrient-dense vegetables. It provides an excellent source of vitamins C and K, carotenes, folic acid, manganese, iron, magnesium, vitamins B2, B1, B6, and E. The iron content in spinach is twice that of other greens. Spinach is also one of the most alkaline foods. This makes it useful in helping to regulate the body's pH balance. Spinach contains one of the richest dietary sources of lutein to promote healthy eye sight and preventing macular degeneration and cataracts. Spinach, like other chlorophyll and carotene containing vegetables, contains anticancer properties. Studies have identified at least thirteen different flavonoid compounds in spinach that function as antioxidants and as anticancer agents. www.everynutrient.com
Happy Fall and Healthy Living Ya'll!
Submitted by Shaundra Williams, 10/28/10
shaundrawilliams.mymarkstore.com


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