Support Your Local Farmer

Farmers' Markets will be in full swing across the country in the coming weeks. These local food fairs are one of the best ways to get fresh, healthy food direct from the grower. So not only are you doing yourself good, you are also helping to support a small local farmer who might otherwise lose out due to some nameless, faceless multinational agribusiness. And really, who would you rather buy your fresh produce from?

Local farmer's markets give you the opportunity to eat locally, eat fresh, and eat healthy. I'm always amazed at the great choices of produce, both organic and not, that can be found, and believe that we should be supporting these small growers who have such a passion for what they do. Every day they step outside their front door and work the fields themselves. They pick the produce when it is ripe and bring it straight to market, whereas agribusiness tends to pick green and ship thousands of miles away.

A farmer's market is a treat for the senses-smelling the fresh peaches, strawberries, herbs and even the dirt they were grown in. You can see the vibrant colors, textures, and varieties available, not to mention the enthusiasm of the growers. And you should make it a point to talk to the growers themselves; find out how and why they farm, what to expect in the upcoming weeks, and maybe even have them share a favorite recipe. Best of all, you can taste what you are buying-a sliver of juicy pear, the crunch of a fresh green pea, the sugary goodness of honeycomb. An added bonus is the live music, set to the background of chatting shoppers and the laughter of the children. It will do your heart good to get outside and load up on fresh food.

This month, strawberries should be arriving. Strawberries, America's favorite fruit, may be small but they are packed with both nutritional value and flavor. One cup has only 45 sweet calories, along with 1 gram of protein, 81 mg of Vitamin C (more than an orange), and 3 grams of fiber. They also contain Vitamin K, manganese, iodine, potassium, folate, Vitamin B2, B5, and B6, along with a small amount of Omega-3 fatty acids. Strawberries also have both anti-oxidant and anti-inflammatory properties. In fact, the California Strawberry Commission reports that, "In a recent study strawberries ranked second among the top ten fruits in antioxidant capacity (TAC), which is one reason why they may help prevent cancer and heart disease." What's not to like?

It's not hard to incorporate strawberries into your daily diet: Added to cereal or yogurt for breakfast, sliced into a fruit or green salad for lunch (see recipe below), dipped in heart-healthy dark chocolate for a treat, or even roasted in the oven and served over a scoop of (low-fat) ice cream for a decadent dessert.

So what are you waiting for? Grab a shopping bag and head on out to your local farmer's market.

Spinach & Strawberry Salad
Serves 4

8 ounces fresh torn spinach or whole baby spinach leaves
1 1/2 to 2 cups cleaned and sliced strawberries
1/2 cup pecan halves or pieces, lightly toasted
2 to 3 ounces goat cheese or blue cheese, crumbled, optional

Dressing
1/4 cup Canola oil or other salad oil
2 tablespoons balsamic vinegar
1 tablespoon plus 1 teaspoon granulated sugar
1/4 teaspoon dried tarragon
1/8 teaspoon each onion and garlic powder
dash dry mustard

Toss spinach with sliced strawberries, pecans, and cheese, if using. Combine dressing ingredients in a jar; shake until well blended. When ready to serve, drizzle dressing over the salad and toss lightly.