Emily’s Post: Are You Getting Enough Fiber in Your Diet?

Did you know that most Americans do not eat the Daily Recommended Intake of fiber?  What does that mean?  What does fiber do to my body?  How much fiber should I be eating?  I am here to explain the basics of fiber to help you add more into your diet!

Fiber is the non-digestible form of carbohydrate that helps regulate gastrointestinal function.  Consuming foods high in fiber makes you feel fuller longer after eating.  Fiber helps reduce the risk of chronic disease such as cardiovascular disease, Type 2 Diabetes, and colorectal cancer.  Proper intake of fiber also assists in weight management and helps regulate blood sugar.  There are so many health benefits of adequate amount of fiber in a healthy diet, yet most people are not getting enough in their diets.

The Daily Recommended Intake of fiber for women is 25 grams per day, and 38 grams per day for men. An easy way to make sure that you are getting enough fiber in your diet is to eat three servings of whole grains and five servings of fruits and vegetables daily.  If you think that you’re not getting enough fiber in your diet, make sure to add it into your diet slowly.  Adding too much fiber too fast will cause gastrointestinal distress.  I would suggest adding a fiber rich food every few days to let your body adjust to the increase in fiber.

Here are some common foods that are a great source of fiber, remember to aim for 25-38 grams:

  • One slice of whole wheat bread has 3 grams of fiber
  • In a serving of oatmeal there is 4 grams of fiber
  • A serving of mixed nuts contains 2 grams of fiber
  • There is almost 4 grams of fiber in a serving of broccoli
  • There is 3.5 grams of fiber in brown rice
  • There are 3 grams of fiber in a banana
  • Beans are a great source of fiber with 9-19 grams of fiber in one cup!
  • 1 cup of raspberries has 8 grams of fiber
  • 1 cup of strawberries has 3 grams of fiber, while 1 cup of blueberries has 4 grams of fiber
  • In 2 tbsp of chia seeds, there is 8 grams of fiber

There are more foods available that contain high amounts of fiber, the ones I listed above are just some examples.  A well rounded diet includes adequate amounts of fiber, so be aware of how much you are consuming to make sure you are as healthy as can be!

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Chloe’s Post: Kohlrabi is an Up and Coming Superfood!

What makes a superfood a superfood? A quick google search gives the following definition: a nutrient-rich food considered to be especially beneficial for health and well-being. Kohlrabi is just that. A nutrient-dense cabbage, this cruciferous vegetable is cousins with brussels sprouts, cauliflower, broccoli, and kale. It has the texture of a potato or an apple and tastes like the stem of a broccoli but sweeter! The first time I tried it, I was amazed at how good it was.

In order to be a superfood, the item must be nutrient-rich, which kohlrabi is. It is high in nutrients while also being low in calories! Here are some of the health benefits associated with nutrients found in kohlrabi:

  • Vitamin A: good for your eyes
  • Vitamin C: immune system health
  • Iron: prevents iron deficiency anemia
  • Calcium: improves bone health
  • Potassium: helps blood pressure and muscle/nerve function
  • Fiber: great for digestive health

In addition, kohlrabi also contains a lot of phytochemicals, which are highly regarded for their antioxidant properties. It is also an extremely good food choice for those looking to lose weight. This is the case because it is high in fiber which makes you feel fuller faster. Furthermore, it is low in fat, has no cholesterol, and only has 36 calories per cup!

A note when working with kohlrabi: make sure to peel it well because there is another fibrous layer below the outer skin. While this is fine to eat, it can be tough, which can interfere with cooking. Kohlrabi can be eaten either raw or cooked. I like to eat it raw because it is absolutely delicious as is! In addition to being served raw, kohlrabi can also be incorporated into soups, salads, and spring rolls.  It can even be pickled or made into fritters!

This past market, I created a demonstration showcasing kohlrabi and it was an amazing success! Farmers’ market customers could sample kohlrabi raw, with hummus, or with ranch dressing. Additionally, I prepared an apple and kohlrabi coleslaw that was a big hit (see recipe below)! Nearly everyone who tried the kohlrabi loved it and wanted to know where to buy it. It was so in demand that the farm that sold it sold out!

Kohlrabi and Apple Coleslaw

Original recipe can be found here: https://food52.com/recipes/31806-kohlrabi-apple-and-walnut-slaw-salad

 Ingredients:

  • 1 kohlrabi, peeled and julienned
  • 1 large apple julienned
  • 4 large scallions, chopped
  • 2 Tbsp apple cider vinegar
  • 1/4 cup olive oil
  • 3 tsp maple syrup
  • salt/pepper to taste
  • sugar to taste

Preparation:

  1. In a bowl, mix together julienned kohlrabi, apple, and scallions.
  2. In separate small bowl, whisk together apple cider vinegar, oil, & maple syrup.
  3. Combine dressing with veggies and toss. Season with salt, pepper, and sugar. Enjoy!

Though it may look like an odd vegetable, I assure you kohlrabi is amazing! Not only is it tasty, but it also has a ton of nutritional benefits and is really easy to prepare! If you weren’t able to try any samples at the past famers’ market, make sure you get your hands on a kohlrabi and try it out! Spread the kohlrabi love!

Till Next Time,

Chloe

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Emily’s Post: Veggie Up Dinner

One of my more recent obsessions is spaghetti squash.  Spaghetti squash is a pale yellow winter squash that resembles the appearance of spaghetti on the inside.  It is a great way to incorporate another vegetable into your meal, and is a great substitute for spaghetti and pasta.  If you are trying to reduce your intake of carbohydrates, substituting with spaghetti squash is a great alternative.  A cup of spaghetti squash contains only 10 grams of carbohydrates in comparison to around 40 grams of carbohydrates in a cup of pasta.  There are many ways to use spaghetti squash in your meals as it takes the flavor of whatever you put on it.

The best way to prepare spaghetti squash is to take a fork and poke holes lengthwise from end to end of the squash to make an outline to cut it in half.  Putting the squash in the microwave for 2-5 minutes can help soften it to cut in half easier.  Cut following the fork marks lengthwise.  Using a spoon, scrape out the seeds.  Drizzle the inside with olive oil and salt and pepper to taste.  Place the squash halves face down on a prepared baking sheet, and then put them into a preheated oven of 400°F for 35-45 minutes, or until the squash is tender.  After taking the squash out of the oven, let them cool a bit then turn them over.  Take a fork and scrape the flesh to make the long spaghetti-like strands.

Because spaghetti squash takes the flavor of what you put on it you can put whatever toppings you would like on it.  You could top it with a traditional meat sauce, pesto and chicken, or even more veggies! You can find fresh spaghetti squash at our farmer’s markets in late summer and fall and while storage supplies last through the winter. Spaghetti squash also freezes exceptionally well, so if you have extra (they are very prolific garden plants) it pays to freeze the remainder for using all winter long!

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Veronique’s Post: the Bees Knees

As the warmer weather hits and the snow starts to melt (hopefully), new varieties of fruits and vegetables are coming to the market. One product that has stayed constant throughout these seasons is: honey! Honey can be found throughout our farmers markets and New Hampshire. Honey is a staple food item for NH residents, and it is easy to understand why people love honey so much. Yet, our honey is in danger of disappearing.  

Bees are our only source of honey, yet their numbers are dropping not only in New Hampshire but across the country and world. Bees are natural pollinators and are a key component of agriculture production. The disappearance of these bees is critical as the USDA cites thaabout one in three mouthfuls of food we eat directly or indirectly benefits from honeybee pollination. This could mean no more apples, strawberries, cucumbers, pumpkins and MANY more fruits and vegetables. Not only would the disappearance of honey mean no more of these amazing products, it could potentially lead to an extreme increase in the price of foods. There are many factors that could be contributing to the decrease in bee population, and it is important that we do our part in prevent further numbers from dropping.  

They are many ways in which we can help promote the population of bees, such as:  

  • Planting a variety of native wild flowers to promote bee pollination  

  • Become a beekeeper! There are many resources to help start your own hive 

  • Stop using pesticides! Though many pesticides are not aimed at bees, they can do some damage 

  • Buy local organic foods to promote growing more local varieties of food, which will then promote bee populations 

  • Buy local raw honey, when people purchase more local honey it increases demand, and supply will surely follow 

  • Call your local representative to push for a ban on chemicals that harm bee populations 

Bees are an important part of our livelihoods and it would be detrimental if they were to go extinct. There are many more resources for people to get a better understanding on these organisms and see how we can help.  

Posted in Intern Posts, Veronique | 1 Response

Chloe’s Post: The Spaghetti Experiment

One of the major benefits to eating local foods is that they are extremely fresh and taste better. In order to confirm this, I conducted a little experiment with my family members as the research subjects. For dinner one night, I prepared two dishes of spaghetti with red sauce. The difference between the two was that one was made with store-bought pasta and Prego sauce (traditional style) while the other was made with fresh goods from the Exeter farmers’ market (pasta from Valicenti Pasta Farm, onions, and garlic). The tomatoes were bought at the grocery store because they are not currently in season.

After letting all my family members try each pasta, they unanimously voted for the version made with local ingredients. Here are some of the things they said about the farmers’ market spaghetti:

Mom: It has flavor. You can taste the ingredients. This one is rich and sweet while the other is thin and bitter.

Dad: It has more character while the other one has a thin packaged-food taste.

Brother: It tastes more real. Has more flavor. The other one is boring.

local pasta

pasta prego-style

grocery store ingredients

farmers’ market ingredients

When I tasted the two different pastas, I also found that the one made with local goods was infinitely better than the one made from packaged goods. I found that the store-bought one did not have much flavor and was too acidic. Usually I can enjoy a basic spaghetti with red sauce, but when compared to the local version, there was no comparison. This is the benefit to cooking with local goods. The food tastes beyond fresh and has more complex flavors! While you can get “fresh” fruits and vegetables in the produce section of the grocery store, they still can have chemicals in and on them that are used to increase the shelf life. So in actuality, they are not as fresh as the goods from farmers’ markets.

This was a fun experiment to do because it was not only fun cooking using local goods, but it was also great to see how much better the local version tasted than the store-bought version! I encourage you to try this experiment at home and recreate a store-bought meal with fresh goods from a farmers’ market! If you do, comment below with what you made and how the dish turned out!

Till Next Time,

Chloe

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When Food becomes like a Pet

When, like I do, you have a bit of a penchant for projects, sometimes your food starts to feel oddly like a pet – or at least something that is monitored and cared for on a daily basis until finally you get to enjoy the ‘fruits’ of your labor!

There have been a few ill-fated trial runs with my own yeast starter, a passable-but-not-great hard apple cider experiment, an endless array of pickled this and thats, a fermenting box built specially for black garlic and gelled egg yolks… and now, my own brined corned beef.

It turns out my significant other loves meat. So, in my love for him I got a little too enthusiastic about a recent NYT Cooking headline, “What if You Could Make Great Corned Beef?” Well, what if I could… that sounded like a challenge and a perfect opportunity to deliver the delicious meat he loves and and have the project-based cooking and social time I enjoy (dinner party, anyone?).

Step 1: Find the Meat

Brisket, which is the cut of meat called for in making corned beef, can be a bit harder to source locally than some others, especially on short notice. Be sure to call around to local beef vendors before heading to the farm or market so that you are not disappointed. If everyone seems to be fresh-out, source from a reputable butcher that can work in higher quantity and therefore get the cuts you need faster. You should still call ahead. We recommend our friends over at MEat in Kittery!

Step 2: Oh yea, those other tricky ingredients 

There’s always that one ingredient or one piece of cooking equipment that just trips you up. For this recipe, it was the curing salt. after some phone calls and online shopping, I’ll admit that I decided my best bet was to order an appropriately sized and priced baggy of curing salt from Walmart. Then cue Superstorm Stella…. the salt didn’t come in time, but thankfully it wasn’t vital to the recipe. Looks like I will have plenty for next year..

Step 3: This is where I spend more time with my meat than with my dog

And now the brisket is like a part of the family, or maybe more like an inconsiderate guest. It’s taking up more than its fair share of fridge space and pantry supplies and has the audacity to need turning every day for 5-7 days before I spend 4 hours cooking it to perfection… to be devoured in 20 minutes.

We are four days in and holding strong… here’s hoping that Saturday evening reveals a delicious home-corned beef brisket for a late St. Patricks Day celebration!

 

Get inspired yourself with the recipe: What if You Could Make Great Corned Beef?

What’s next you ask… Authentic Sauerbraten for Easter... another brined meat!

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Bone Broth on a Bone-Chilling Day

It’s winter again here in New Hampshire and absolutely bone-chilling cold outside.

I’m taking advantage of some time cooped up in the house due to cold and (impending) snow to catch up on long-overdue office work and to strike a few things off of my kitchen to-do list. By this evening I will be defrosting about 20 gallon bags of tomatoes in my bathtub for some canning… in the meantime, I am warming up with some bone broth!

Bone Broth has become all the rage the last couple of years, but it’s also just known as good ole’ fashioned stock made from vegetables or meat bones and simmered for an impossibly long time on low heat. Some people advocate for drinking warmed bone broth straight from a mug – talk about bottoms up! In my house, broth is the base for many soups and stews or for starting certain pasta, rice or bean dishes. Everything benefits from a good broth.

Everything benefits from a good broth, and everyone has the ability to make it. Bone broth can be made with few resources other than some time and planning. In the days before I had a large stock pot (a gift from a friend of my parent’s who was retiring/moving), I used two smaller pots that I had for pasta or sometimes my jumbo canning pot. Bone broth is also made for the food-rescuers and scrap savers among us. You can use fresh ingredients, but broths do just as well with a roast chicken carcass from last night’s dinner, some pantry items and either on-the-edge-of-goodness vegetables and/or frozen vegetable scraps and peels that have been squirreled away in a freezer bag. You can make your broth cost $50 or more if you like, but with a little foresight and planning, your broth can be just as good at virtually no cost. 

This past weekend I took advantage of a sale at Riverslea Farm: $1/lb lamb soup bones! Below are my guidelines for warming up the house with a delicious bone broth during this final winter blast:

  1. Start with the bare bones!

Any bones will do. Use what you have, what is on sale, or what is readily available to you. In this case, I used lamb bones because.. that’s right… they were on sale. You need 3-5 pounds of bones for a good batch of broth. If you are using a chicken or turkey, simply use any leftovers and/or the carcass from a roasted bird. In this case, skip the roasting step. If you prefer vegetable broth, there are many good recipes out there. Gather what’s around the house and consider adding some less-thought-of veggies, like a head of fennel, for added flavor. I prefer to make vegetable broths in summer/early fall when the most ingredients are in season and often cheaper than other times of year.

2. Roast em’ Up

Spread the bones in a deep baking dish and sprinkle with olive oil, salt and pepper. Roast in an oven heated to between 400-450 degrees. I have seen recipes for broth calling for temperatures all within this range. I split the difference at 425. My bones were still frozen, so I put them right in the pan in a big frozen ball and broke them apart once they had been in the oven long enough for me to take a shower. NOTE: In my experience, this can be a smoky process. If you, like me, suffer from a poorly vented stove/kitchen and are notoriously faint of heart- be prepared. I roasted my bones for about an hour, stirring them up or turning them occasionally when things got a little smoky.

3. Transfer to a Stock Pot

This isn’t the time to be stingy. Use the biggest, heaviest stock pot you have. Transfer the bones to your stock pot and then scrape up any remaining bits from the roasting pan. Rinse with water and pour all the goodness into the pot with the bones. If you’re like me and realize your stock pot is still dirty from when you boiled maple syrup over the weekend, go clean it up while your bones roast. In my younger, poorer, smaller-kitchen, less-well-equipped days, I often used two pots for one batch so that the ingredients had some room to move around and I wasn’t overflowing the pots with liquid — it worked just fine!

4. Add What You Have, but Keep It Simple!

Remind yourself of how the tradition of broth making started in the first place… hundreds if not thousands and thousands of years ago. It was a method for using up everything available, sucking out every last nutritious morsel and leaving no waste. No special trips to the store, no buying items to add to your broth.  Keep it simple. Use what you have. I added 2 onions and 2 garlic heads that I had in the house already (skins and all), 2 whole starting-to-get-soft carrots, a pinch of whole peppercorns, a couple bay leaves and a bit of dried seaweed I found in the pantry (because why not.. but be careful, seaweed is SALTY!). If you are one of those great people who keep a frozen bag of veggies and other scraps in your freezer, now is your time to shine/gloat. Cover with a couple inches of water.

5. Patience is a Virtue

I bring my pot to a boil, then cover, reduce heat and simmer on low…. basically forever. All told, it took me about an hour and 15 minutes to get to this point, but only about 15 minutes of this time was ‘active.’ Now it’s time to set and forget. Bone broth recipes call for cooking times between 12 and 48 hours.

“48 hours!” you say!? Several recipes out there advocate for leaving your oven or stovetop on while you leave the house, go to sleep etc… I say, do what you are comfortable doing. If it’s 6 hours or 12 or 25… the end product will still be good. The longer the cook time, the more opportunity the bones have to break down and release their greatness. Add water to your pot if needed, but a covered pot should not lose volume.

6. Get Your Containers Ready… and Filled!

Go out, right now, and invest in decent freezer-safe tupperware if you do not already have some. Get it in as many sizes as you can. If it’s stackable, you get a gold star. When your broth is ‘done,’ strain out the ingredients, cool it down and ladle it into containers for freezing. This is also an opportunity for skimming. Let the broth cool in the fridge and then skim off fat if desired. If you are out of time, you can put the stock pot in the fridge for a day or two before this step. I like to ladle my broth into single serving containers that hold about 1 cup, as well as containers that hold 3-4 and also 6 cups. These are the perfect amounts for rice/pasta, dishes that call for a small amount of broth and then larger soups and stews. Label and freeze.. then use as needed!

There you have it… bone broth made on a bone chilling day and for less than $10 (actually, half that!). It’ll be keeping me warm and happy for the rest of this long, long winter!

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Emily’s Post: Really Rad Radishes!

After spending every other Saturday morning at our farmers’ markets, I have been able to walk around and see what kind of produce is available.  A few weeks back, I stumbled upon a new vegetable to me – a watermelon radish.  I saw this and didn’t know what it was, so I had to learn more about it.  For those of you who have not heard of watermelon radishes, this is the blog post for you!

The outside of the watermelon radish is a green and yellow mix with light pink roots.  The inside has a distinctive fuchsia color to it.  The texture is firm yet succulent, with a mild sweet taste to it and slight peppery undertones.  The outside needs to be washed with water before consuming, but it does not need to be peeled.  It can be served fresh or cooked.  Watermelon radishes are a low-calorie root vegetable, and are high in vitamin C.

Here are some ways to incorporate watermelon radish into your diet:

  • Watermelon radish slaw
  • Pickled
  • Chopped up & added to a stir fry
  • Raw to use with dip (try my kale hummus – recipe on the blog!)
  • Add to a salad as a topping

Watermelon radishes are available now, so stop at our farmer’s market this upcoming Saturday and go try them out!

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Veronique’s Post: Unleash the Quiche!

It was in a quaint café in Montreal, Quebec that I discovered my love for quiche. Was it the flaky, buttery crust? The melt in your mouth texture of the egg filling? Or was it the meaty robust flavor of the sautéed mushrooms? What I knew for sure was that brunches were never going to be the same.  A quiche is the perfect recipe for any local shopper, due to the versatility and effortlessness of the dish. You can throw in any leftover produce from your refrigerator to make an amazing quiche. Another bonus is that you can vary quiche recipes by season, for example a winter vegetable quiche! This recipe is extremely flexible, as you can replace the butternut squash or kale with any winter vegetable you can find at the farmers market.  

Serves: 4-6 servings as a main dish 

Ingredients 

  • lb butternut squash, cut into ½” cubes 

  • 2 tablespoons extra virgin olive oil, divided 

  • 1 single pie crust 

  • 1 cup diced onion 

  • oz shredded kale 

  • 4 eggs 

  • 1 cup heavy cream   

  • oz cheddar cheese, shredded 

Instructions 

  1. Preheat the oven to 425ºF. Combine the butternut squash with 1 tablespoon of the oil and season with salt and pepper. Roast in the oven for 20-25 minutes, stirring once or twice, until soft and browned on the edges. Remove from the oven and reserve. 

  1. Lower the oven temperature to 375ºF. Roll out the pie crust and line a 9-inch pie dish with the crust and crimp the edges. Poke the bottom and the sides generously with a fork. Spray a piece of foil or parchment paper with nonstick cooking spray and place over the pie. Add pie weights and bake the crust for 10 minutes. Remove the crust from the oven and remove the weights and the paper. 

  1. Heat the remaining 1 tablespoon of oil in a large skillet and add the onion. Cook until the onion has softened, about 5 minutes. Add the kale and cook, stirring, until the kale has started to wilt a little bit, another 3-4 minutes. Remove from the heat and stir in the roasted butternut squash. 

  1. In a bowl, whisk together the eggs and the half and half. Season to taste with salt and pepper, then stir in the gruyere. 

  1. Spread the butternut squash/kale mixture in the bottom of the par-baked crust. Pour the egg mixture over the top, spreading out the cheese if it tries to all stick together in one spot. 

  1. Bake the quiche until the top is light golden brown and a tester inserted in the center comes out clean, about 35 minutes. Cover the crust with a pie shield or foil if the edges start to get too brown. 

Adapted from Taste and Tell Blog

*Note the picture attached is a kale quiche I made this summer while working on a farm in Brewster, NY

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Chloe’s Post: A Nutrition Major’s Take on Eating from Local Farmers’ Markets

As I mentioned in my introductory blog, I am a University of New Hampshire student currently majoring in nutrition. I chose this major because I always have had a passion for eating well and have always been fascinated with how we control what foods we consume! Throughout my studies, I have formed my own opinions on the food system we live in and how we should eat.

Ultimately, our food system is extremely flawed and is, in my opinion, the main cause of the obesity epidemic and the Western diseases associated with obesity (cardiovascular disease, hypertension, diabetes etc.) The food system we live in is flawed because it promotes processed and packaged foods high in salt, sugar, fats, and chemicals rather than vegetables, fruits, and whole grains. Yes, there are documentaries out there (like Fed Up) and educational resources on how to eat right (MyPlate guidelines). However, these do not seem to be working because more and more people are becoming obese. Subsidies are going to corn and livestock production rather than fruits and vegetables. It should honestly be the other way around. Instead of subsidizing the high fructose corn syrup and chicken meat that will become deep fried chicken fingers, why not subsidize fresh strawberries and lettuce?

In my opinion, the healthiest diets are those that are packed full of fresh fruits, vegetables, enough dairy, sufficient protein (mostly white meat), and whole grains. One thing I always like to think about when I go shopping for food is, ‘does that food product come with a nutritional label?’ If it does, it is more likely to contain added sugars, saturated fat, and preservative chemicals with unpronounceable names! When you go to the fruit and produce section of the grocery store or to the farmers’ market, you see that this is not the case. Fruits and vegetables do not come with a nutrition label slapped on them. If you eat as label-free as possible, then you are eating well.

This is where local farming comes into play in a major way. Most of the farms at a farmers’ market sell fresh fruits and vegetables. Staples of a healthful diet. Additionally, the produce and meats will have fewer chemicals because the farmers’ aim is not to increase the shelf life. Instead, they want to give you the freshest, most natural, and best product possible. Eating goods from a farmers’ market not only benefits you, but also benefits the local farmers, the local economy, and the environment. You can get all the major food groups at a famers’ market. Fruit and vegetables are the most popular. However, you can also get dairy from cheese producers, grains from pasta producers, and meat (protein) from butcher stands. The farmers’ market is your one-stop-shop to eating healthfully. Processed and refined goods are almost non-existent! If you are looking to eat well, just go to a local farmers’ market. They are even better than your whole foods and Trader Joe’s because those chains still have processed and packaged goods and the food is not produced locally in most cases.

Another great way to get goods from a farmers’ market is to purchase a CSA share, otherwise known as community supported agriculture share. You pay an upfront price to an individual farm and then you get a share of the harvest! It is an incredible deal because you get so much food! While the farm share is usually fruits and vegetables, there are also meat, egg, seafood, dairy, and even flower shares! For more information on CSAs and the CSAs Seacoast Eat Local is associated with, follow this link: http://seacoasteatlocal.org/find-local-food/csas/ .

 

Though our food system is flawed, farmers’ markets are one answer towards a healthier and fresher future!

 

Till Next Time,

Chloe

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