2010 Season Update

For Immediate Release

February 17, 2010

Farmers' Market Nutrition & Coupon Project Cancelled Due to Lack of Funding

Vancouver - The BC Association of Farmers’ Markets (BCAFM) regrets to announce that the successful Farmers' Market Nutrition & Coupon Project (FMNCP) will be cancelled for the 2010 season, due to lack of funding. A province wide initiative of the BCAFM, the FMNCP has brought dollars to local farmers & farmers' markets and supported close to 3000 low income families and children in accessing local, nutritious food since its inception in 2007.

“The FMNCP excites me. In the three years that BCAFM has offered this program we have had only positive feedback. This is a sign of success! Our partners want the program to continue. The BCAFM is still looking for a champion to fund the FMNCP. If you are interested or have any ideas please contact Elizabeth Quinn, BCAFM Manager to get more information.” Mary Forstbauer, BCAFM President

An innovative project, the first of its kind in Canada, the FMNCP provided low-income families with children and low-income pregnant women coupons to access fresh fruits, vegetables, meats, eggs, dairy or fresh cut herbs at participating farmers’ markets across BC. Participating families were actively participating in a designated cooking & skill building program, allowing families to develop & build knowledge and skill in the preparation of healthy, nutritious meals using fresh, local foods.

The FMNCP coupons brought families to their local farmers' market and created the opportunities for families and children to connect with the people growing and raising their food. The coupon dollars supported local farmers and farmers' markets, often creating new opportunities and growth. The FMNCP also supported cooking and skill building programs for low-income families and low-income pregnant women. This support allowed many programs to expand their programming and to reach more vulnerable community members.

The success of the FMNCP is evident in the 2009 season redemption rate of 94%, and the of growth the project. Starting with five communities in 2007, the FMNCP grew to 10 communities in 2008 and 16 communities in 2009. View a video of the Farmers' Market Nutrition Coupon Project at www.bcfarmersmarket.org/fmncp/video.htm.

"Thankful for the program! In really tight financial situations I have been able to feed my family! This program has saved us this summer!” 2009 FMNCP participant

"What a fantastic program!! It works for health, for income and for the farmers!" 2009 FMNCP participant

"The vendors are very pleased with what they are seeing happen at the Market. One long-time vendor pulled me aside at the end of this market day and said she was seeing people she knew buying vegetables for the first time. She was thrilled to see young people buying vegetables...” 2009 Market Manager

The BCAFM celebrates its 10th anniversary in 2010 and will continue to work on the core projects Market Safe, Market Manager Training and Board Governance Training. The BCAFM will re-evaluate the FMNCP as the economic climate shifts and more funds become available.

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Contact:
Paula Luther, FMNCP Project Manager
cell:778-232-4782 coupon@bcfarmersmarket.org

Elizabeth Quinn, BCAFM Manager
604-734-9797 info@bcfarmersmarket.org
www.bcfarmersmarket.org/fmncp

Great & Glorious Potato

The info below was provided by Deanna Ibbitson, a graduate student in Human Nutrition at UBC's Faculty of Land and Food Systems

This common, simple vegetable may seem unimpressive at first glance. However, the potato,with its humble appearance is, in fact, incredibly impressive. It is surprisingly nutritious, has countless uses and in the past has sustained entire societies. So much is its importance that when a potato blight spread through Western Ireland in 1845wiping out the potato crops, what resulted was the Great Irish Famine. Today, the potato is the most consumed vegetable in the world.

Varieties and uses

There are thousands of varieties of potatoes (of course, they are not all available at the market). Different types of potatoes have different textures and therefore have different uses. Russet potatoes are starchy in texture and are great for baking, mashing, fries, and potato chips. Red and white potatoes (with a smooth skin) have a much waxier texture and are good for boiling, mashing, and in potato salad.

Nutrition

Potatoes are fat free, sodium free and are an excellent source of vitamin C (45%) and a good source of potassium (18%). One medium potato also contains 8% of your daily intake of fibre, 10% of vitamin B₆ and trace amounts of iron, thiamin, folate and magnesium. They are also slightly more nutritious with the skin on.

Storage

As I was looking into the proper home storage conditions for potatoes, I discovered that maximizing your potato storage potential is not as simple as you might think. In fact, the University of Idaho has devoted an entire research facility to this matter.

There are four things to consider when storing potatoes at home: temperature, light, humidity, and ventilation. If you are using the potatoes within a few days, it doesn’t matter where you store them. But if you are buying large quantities and intend to store them for a long period of time, the storage location matters. Mature potatoes can be stored for months in the right storage conditions. New potatoes should be used within a week.

To maximize the length of your potato storage, follow these tips:

Temperature

Potatoes should be stored between 5-12°C (42-55°F). Colder than this (such as in the fridge) makes the potatoes taste sweet, and warmer than this (room temperature) encourages sprouting and the growth of disease-causing microorganisms.

Light

Potatoes should be stored in the dark. Light causes the skins to turn green which tastes bitter and produces a toxic compound if eaten in large enough amounts. If your potatoes have some green skin, simply cut it off and use the rest of the potato.

Humidity

Potatoes are 80% water, therefore they need to be stored in a humid environment. If they are stored in a dry place, they will shrivel.

Ventilation

Potatoes are living organisms, even after they are harvested. This means that they use oxygen and give off carbon dioxide (like they are breathing). Therefore ventilation is important.

So where should potatoes be stored in the home?

The best place is a root cellar, but most people don’t have one, so instead they can be stored away from light in an unheated room, closet or cabinet in your home or garage. Place the potatoes in a brown paper, burlap, or perforated plastic bag to increase humidity and to prevent water loss. Do not completely seal the bag. Check the potatoes occasionally and remove those that have become soft or shriveled, as well as those that have sprouted. Do not wash potatoes prior to storage. Of course, to avoid the problem of storage, potatoes can be bought in small quantities or on an “as-needed” basis.

Recipes

There are many recipes utilizing potatoes. Here are a couple of my favourites.

Gnocchi

Pronounced NOH-kee or NYOH-kee, this simple, classic Italian dish generally sells for about $13 dollars per plate in an Italian restaurant. However, it is surprisingly easy to prepare at home and costs very little. Be prepared to impress.

Dough Ingredients:

1 ¾ lb potatoes

1 1/4 cup all purpose flour

2 eggs

salt

Sauce Ingredients:

1-28 oz can crushed tomatoes.

¼ cup butter or olive oil.

Grated parmesan cheese

Wash and peel the potatoes. Boil until cooked and then mash. Transfer to a bowl containing the flour. Add the two eggs and season with a good pinch of salt. Knead in the bowl and then on a board until you have obtained a soft, elastic dough. Form the dough into long rolls, which you will then cut into segments about ¾ inch long. Press against a grater or the back of a fork to form the characteristic gnocchi shape. Spread out so they do not stick to one another. Put the tomatoes into a saucepan with the butter. Season to taste with salt. Simmer, uncovered, until the sauce is thick and smooth. While the sauce is simmering, cook the gnocchi in plenty of salted, boiling water. Remove from the water with a slotted spoon as soon as they are ready (they will float to the top-about 2 minutes) and transfer to individual dishes. Cover each portion with one to two tablespoons sauce. Sprinkle with grated parmesan cheese and serve immediately.

This recipe was taken from:

The Great Italian Cookbook. 1987. Published by the International Culinary Society, Crown Publishers inc., NY.

Sesame Fries

This is another of my “why should I pay so much in a restaurant when I can make it just as well for pennies at home?” recipes.

Russet potatoes, scrubbed and cut into wedges

Olive oil

Salt

Sesame seeds

Toss the potato wedges in some olive oil, sprinkle with salt and sesame seeds, and spread in a single layer on a baking sheet. Bake at 350°F (175°C) until they are golden brown and feel soft when pierced with a fork. Turn over half way through baking

Enjoy!

Georgia Stanley, Administrative Assistant FMNCP

Farmers' Market Nutrition & Coupon Project Video

Check out the updated FMNCP website - with the new videos posted, including the Farmers' Market Nutrition & Coupon Project video. It features the Vancouver partners of the FMNCP. Thanks to Adam Kebede and all of our friends at the Open Door Collective for their great work on this project.

http://www.bcfarmersmarket.org/fmncp/video.htm

Enjoy!

Georgia Stanley, Administrative Assistant FMNCP

Snuggling Up With Fall

The coupon season is coming to a close quickly. The changing of the leaves and that familiar coolness in the air signals that we truly have entered the fall season. At this time of the year, I look forward to steaming squash with butter, garlic mashed potatoes and hardy borscht for comfort. There is something instinctively satisfying and warming about these foods as we enter the cooler fall season. This ‘instinct’ that many of us have at this time of the year, is not only good for our taste buds but also good for our overall health. Paula Luther, the FMNCP Project Manager and a registered holistic nutritionist, tells us that the foods that are abundant right now in BC such as, squash, carrots, turnips, cabbage, apples, fennel and kale, provide just the sort of nutrients our bodies need at this time of the year. These winter foods are rich in beta-carotene, antioxidants and vitamin A and help us to fight off colds and maintain energy levels through the fall and winter.

Here is some info on nutrition, storage and preparation of winter squash, one of fall's most memorable bounties. The info below was provided by Deanna Ibbitson, a graduate student studying nutrition in UBC’s Faculty of Land and Food Systems.

Winter Squash
by Deanna Ibbitson

Nutrition

Winter squash is a very nutrient dense food. It is a good to excellent source of beta-carotene, fiber, and vitamin C (depending on the variety), and also contains folate and iron. It is low in calories and is fat free.

Beta-carotene is vitamin A found in fruits and vegetables. It is important for vision, skin and bone health, the immune system and promoting growth.

One cup of butternut squash provides more than the recommended dietary allowance of vitamin A for men and women. Beta-carotene is also very high in carrots, sweet potatoes and dark leafy greens.

Fiber is abundant in fruits, vegetables and whole grains. It is very important for intestinal health and to maintain regularity. The fiber in winter squash is found in the skin, however acorn and spaghetti squash contain fiber in their flesh. One cup of mashed acorn squash contains 25% of the recommended intake of fiber and spaghetti squash contains 10%.

Vitamin C is a strong antioxidant and helps to form collagen, an important protein in connective tissue. Winter squash provides about 30-60% of the recommended dietary allowance of vitamin C for adult men and women. Vitamin C is also found in high amounts in citrus fruits, berries, broccoli, cauliflower, cantaloupe and brussel sprouts.

Folate is a B-vitamin important for the metabolism of vitamin B₁₂ and in growth. It is especially important for women of childbearing age, as a folate deficiency during the first few weeks of pregnancy increases the risk of neural tube defects. One cup of winter squash contains about 70 micrograms of folate. The recommended dietary allowance for women of childbearing age is 400 micrograms. Foods that are much higher in folate include beans (brown in colour) and dark green leafy vegetables, such as spinach.

Iron is a mineral that is very important for energy generation within the body. Iron deficiency in children can lead to behavioral problems. One cup of butternut squash provides about 2 mg of iron and the vitamin C in the squash helps the body to absorb this iron. Iron can also be found in higher amounts in tofu, beans, oysters, spinach, beef, and dried fruit.

Purchasing

Look for a squash with a hard skin free of cuts or soft spots and a stem that is still attached. A squash that is heavy for it’s size means that there is plenty of edible flesh.

Varieties

There are many varieties of winter squash available at the farmer’s market. Don’t be afraid to experiment. If you are overwhelmed, the friendly farmers and vendors will be more than willing to share their squash expertise. Here are a few examples:

Spaghetti: This unique squash is oval-shaped and yellow (and sometimes orange). The flesh is light yellow and stringy, like its namesake. Because of its mild flavour, spaghetti squash can easily be integrated into a variety of dishes. However, it tastes delicious simply tossed with butter or olive oil and salt and pepper, or topped with spaghetti sauce. Unlike other winter squash varieties, spaghetti squash is best if cooked al dente.

Acorn: This dark green, acorn-shaped squash has an orange, fibrous flesh. It is best for roasting with butter or oil and maybe a little brown sugar or real maple syrup for the sweet tooth.

Butternut: This tan-coloured, peanut-shaped squash is mild, solid, contains few seeds, and is my favourite for soups.

Buttercup: A dark green squash with a rich orange flesh, buttercup squash has a bold sweet flavour and is excellent for roasting, mashing, and in soups.

Storage

Raw squash (whole): Winter squash can be stored up to three months in a cool dry place so don’t be afraid to stock up. Leave part of the stem attached to help retain moisture.

Raw squash (cut open): Wrap in plastic and store in the fridge up to 5 days.

Cooked squash: Store in an airtight container in the fridge up to 5 days or in the freezer for up to a year.

Cooking

There is a very simple method for cooking winter squash that can be applied to all varieties:

1) Cut the squash in half vertically with a large knife (you will be cutting the stem in half). Be careful! If it is a very large squash, you may need to cut it into smaller pieces.

2) Scoop out the seeds (you can save the seeds for later—see below)

3) Spread the exposed flesh with olive oil. Place cut side down on a baking sheet. Bake in a preheated oven at 400°F for about 30-45 minutes (depending on the size and variety) until the flesh is easily pierced with a fork.

Mashed Winter Squash with Roasted Garlic

This is my favourite way to eat squash. For this recipe, the squash and garlic can be roasted at the same time, just take the garlic out earlier.

1 winter squash, roasted (any variety, but spaghetti—see above)

1 bulb of garlic, roasted (see below)

2 tablespoons of butter or olive oil (amount depending on the size)

Salt and pepper to taste

Scoop out the flesh from the cooked squash and put it in a bowl. Add butter or olive oil, salt and pepper. Squeeze the roasted garlic from its skin and add to the squash. Mash with a potato masher. Sometimes the squash skin is edible after roasting and can be mashed along with the rest of the squash.

Roasted Garlic

Roasting garlic mellows the flavour to a smoky-sweet. Roasted garlic cloves can be eaten whole, spread on crackers and cheese, or added to soups and mashed vegetables. Not to mention it keeps vampires away.

Cut off the top of a garlic bulb. Pour a bit of olive oil into over the exposed cloves and wrap the bulb in tinfoil. Cook at 400°F for 20-30 minutes until the cloves are soft and a sweet, garlicky aroma wafts from the oven (check periodically).

Roasted Squash Seeds

High in fiber, iron and magnesium, these roasted delicacies make a tasty and nutritious snack.

Preheat the oven to 350°F. Rinse the seeds to remove the orange fibers. Pat dry.

In a small bowl, drizzle the seeds with olive or canola oil and sprinkle with salt and herbs. Some suggestions: paprika, oregano, nutritional yeast, chili powder, soy sauce (instead of salt), cayenne, or all of them! Spread on a baking sheet, oiled or lined with parchment paper. Cook 10-15 minutes until slightly browned. Stir a couple of times while cooking. Let cool.

Enjoy!

Georgia Stanley, Administrative Assistant FMNCP

Vancouver's New Main Street Farmers' Market

A recent visit to the Main Street Farmers' Market in Vancouver was a tomato extravaganza — it was their Tomato Festival. A wide variety of tomatoes were available for sampling, along with information on the different varieties. Vendors decorated their stalls, and there was a festive feel in the air.

Participants of the Farmers' Market Nutrition & Coupon Project around the province are also delighting in the wonders of tomatoes. Some are experiencing yellow, orange, green, black, pink, striped, big and small for the very first time. Many groups are exploring the endless possibilities with tomatoes, by holding workshops on salsa making, tomato canning, and beyond.

This is the first year for the Main Street Market and the location is proving to work very well for the Vancouver participants of the FMNCP. It is located right at the hub of Strathcona, China Town, Downtown Eastside neighbourhood, South East False Creek, and is situated on major transit routes (skytrain & bus), making access all the easier for community members.

An Apple a Day...

There is nothing more lovely than fresh crisp apples in the cool fall air, warm apple crisp, and freshly stewed applesauce with cinnamon. Spartan, Fuji, Braeburn, Mutsu, Pippin, MacIntosh, Gala and beyond. We love them all.

My trip to the farmers market this week was rich with a great array of apples – red, green, yellow, brown, pink & every shade in between. Sweet to tart – there is something for every taste.

Apples have a special appeal, not just commercially, but also for community and residential planting. The apple tree has a long life, is easy to grow and thrives in just about any climate. It offers shade for warm summer days, a home for birds, flowers for bees, and what great fun to climb. What to do with all those apples? Try out these scrumptious and cozy fall recipes, created by Paula Luther and Deanna Ibbitson.

Paula's Revelation Apple Crisp

• 6-8 local apples cored & chopped
  
• (mix & match varieties for an explosion
• of taste & texture)
• 1/3 cup apple juice
• ¼ cup maple syrup
• to taste grated fresh ginger
• 1 cup rolled oats
• ½ cup spelt flour
• ¼ cup cane sugar
• ¼ cup butter or coconut oil
• 1 tsp cinnamon
• pinch nutmeg
• 1/3 cup chopped nuts & seeds (almonds, hemp nut, sunflower seeds, etc.)

Preheat oven 350° F.

Core & chop apples, add apple juice, maple syrup and fresh ginger. In a separate bowl, mix remaining ingredients. Mix 2/3 of dry mixture with apple mixture and place in lightly oiled baking dish. Top with remaining dry mixture.

Bake for 35 – 45 minutes.

Serve with tea & good friends

Deanna's Squash and Apple Soup

This recipe uses two of the main fall harvests available at the market. The apples add a pleasant sweet flavour to this blended soup.

• 2 tbsp olive or canola oil
• 1 onion, peeled and chopped
• 2 cloves garlic, crushed
• 2 carrots, peeled and diced
• 1 butternut squash, peeled, seeded, and diced (Any other solid winter squash works well, not acorn or spaghetti)
• 1 medium sized potato, peeled and diced
• 2 apples, cored and chopped (pears work nicely here as well)
• 6 cups vegetable stock (or enough to cover the vegetables)
• salt and pepper to taste
  

Heat the oil in a soup pot over medium heat. Add the onions and garlic and cook until the onions are soft (about 3 minutes) add the carrots and squash and cook until the vegetables start to brown. Add the vegetable stock, potato, and apples. Simmer on low heat until the vegetables are soft (about 30 minutes). Add salt and pepper. Purée in a food processor or with a hand blender. With a hand blender, you can purée while it is still hot. In a blender or food processor, wait until the soup is cool and reheat to serve.

Enjoy!

Apples of Love - Tomatoes

It is tomato time! We couldn’t help but remark on the beautiful assortment of red, yellow, orange, green, brown, pink and stripy tomatoes at all of the markets we attended this week. Some of farmer' markets will be hosting their annual tomato festivals very soon. Here is a list of the Tomato Festivals around Vancouver this weekend.

Vancouver Farmers Markets Tomato Festivals

• West End Market on Saturday, August 29th from 9-2pm
• Kitsilano Market on Sunday, August 30th from10-2pm

Tomato Festival activities include:

• Free Tomato Recipes
• Tomato Tastings
• Kids crafts with a tomato theme
• Face painting
• Guest Chefs

Here are a few tomato recipes to try out. These were

created by Deanna Ibbitson, a UBC graduate student in the Faculty of Land and Food Systems.

Salsa Fresca

Fresh salsa is an easy, low calorie dish that is very pleasing to the eye and palate. Use the salsa to top fish, accompany Mexican food, or simply eat it with corn chips.

Ingredients:
3 medium-sized tomatoes, finely diced
1 pepper (any color), finely diced
½ red onion, finely diced
½ cup fresh cilantro, finely chopped
the juice from one lime
salt and pepper to taste

Mix the tomatoes, pepper, onion and cilantro in a large bowl. Add the lime juice and salt and pepper to the vegetables and toss.

Tips: To make a less juicy salsa, simply remove the seeds from the tomatoes with a small spoon before dicing. You can also try adding diced fruit, such as peaches, apricots, or avocado to the salsa for a more unique flavor and texture.

Saving tomatoes for later: Crushed tomatoes

If you have a large amount of tomatoes that you don’t think you will be using any time soon, you can blanch and peel them, then portion and freeze them to use at a later date. Using this method you can have a year round supply of fresh frozen, local tomatoes, which can be more cost-effective than purchasing canned tomatoes.

Step 1: blanching:

Blanching is the process of removing the skin from a fruit by “shocking” them with boiling water.

Bring a large pot of water to boil. Remove the stem portion of each tomato with a sharp paring knife. Score an “X” on the bottom of each tomato. Place the tomatoes carefully into the boiling water using tongs. After about a minute you will notice the skin starting to peel. Remove the tomatoes carefully and place in a container of cold water. When the tomatoes are cool, carefully peel the tomatoes using a paring knife. The skins should lift off very easily.

Step 2: processing

Remove the seeds by squeezing each tomato with your hand. Place the tomatoes in a blender or food processor to crush them.

Step 3: portion and freeze

Measure out the prepared tomatoes into one or two cup portions and place in freezer bags or containers. Label the containers with the name, date and amount. The next time you need crushed tomatoes, you can simply thaw out the desired portion!

Enjoy!

Georgia Stanley, Administrative Assistant