By PATTY HAMMOND
Special to the OBSERVER
The hustle and bustle of the holidays is upon us. Instead of getting caught up in the business of it all, take time to enjoy friends and family and Eat3 - Eat Well, Eat Local, and Eat Together. As part of the Farmers' Market Nutrition Outreach Program, Cornell Cooperative Extension provides delicious ways to Eat3 throughout the year.
Families are encouraged to visit the Eat3 website at, www.eat3.org. The website features seasonal recipes with nutrition information and tips. In addition, information is available to help families who receive SNAP benefits, WIC Farmers' Market Nutrition Program coupons, and WIC Vegetable and Fruit Checks use food resources at local farmers markets. Even though it is not currently the season to use FMNP coupons, there are winter farmers' markets that accept WIC Vegetable and Fruit Checks, as well as SNAP benefits. A list of winter markets can be found at www.agriculture.ny.gov/AP/2011-2012_Winter_Community_Farmers_Markets.pdf.
When families Eat Well, Eat Local and Eat Together, they tend to eat more nutritiously meals have more fruits, vegetables, and whole grains, and fewer soft drinks. Buying locally-produced foods means your dollars stay within the local community. Buying from local farmers supports the local economy and helps land stay productive.
Cornell Cooperative Extension provides food and nutrition education in a variety of agriculture, 4-H and nutrition venues, such as farmers' markets, county fairs, health and wellness events, community garden programs, and nutrition education programs and through county newsletters. So if you're looking for ideas to help you eat better and live a healthier lifestyle, Cornell University Cooperative Extension's Eat Smart New York program might be right for you. Interactive sessions are fun and give people new ideas to help them improve their nutritional status, fit more exercise into their busy days, and save money. Classes can be scheduled at convenient times and locations throughout Chautauqua County. Bilingual education is available. For more information, call 664-9502, Ext. 217.
Then visit www.eat3.org to find delicious new recipes to try over the holiday season featuring produce available from local growers in the winter months:
Bean & Barley Chili
2 cups dried pinto beans
2 large onions, finely chopped
2 carrots, finely chopped
2 celery stalks, finely chopped
2 cloves of garlic, minced
1 Tbsp. canola or vegetable oil
6 cups water
1 cup vegetable or reduced-sodium chicken broth
1/2 cup pearl barley
1 (28 ounce) can plum tomatoes, drained and chopped
2 tsp. ground cumin
1 tsp. dried oregano
2 tsp. crushed red pepper
1 bay leaf
1/2 tsp. salt
4 tsp. cider vinegar
1/2 tsp. sugar
Ground pepper, to taste
Soak beans in cold water in a large pot overnight, or for at least 8 hours. (Or cook beans in boiling water for 2 minutes, cover and let sit for 1 hour). Drain and rinse.
Heat oil in a large pot over medium heat. Add onions, carrots and celery. Cook for 5-10 minutes. Add garlic, cumin and oregano, cook and stir for 1 minute.
Add water, bay leaf and beans. Bring to a simmer and skim foam from surface. Cover and simmer over low heat for 1 and 1/4 hours, stirring occasionally.
Add broth, crushed red pepper, tomatoes, barley and salt. Simmer, partially covered, until beans are barley are tender, about 45 minutes. Remove bay leaf.
Season with vinegar, sugar and pepper.
Makes 8 servings.
Nutrition Information: Calories 280 (9% From Fat); Fat 3g (Sat 0g); Cholesterol 0mg; Sodium 310mg; Carbohydrate 52g; Fiber 13g; Protein 13g; Calcium 10%; Iron 20%
Warm Red Cabbage Salad
4 cups red cabbage, thinly sliced (about 1/4 of a large head)
1 crisp, sweet apple, such as Braeburn or Gala, cut into
2 large carrots, grated
1 shallot, minced
1 Tbsp. olive or vegetable oil
3/4 tsp. caraway seeds
1/4 tsp. salt
1 Tbsp. red-wine vinegar
1/2 tsp. Dijon mustard
1/2 tsp. ground pepper
2 Tbsp. chopped walnuts, toasted (optional)
Heat oil in a large saucepan over medium heat. Add cabbage, caraway seeds and salt. Cook, covered, stirring occasionally, for 8-10 minutes.
Remove from heat. Add apple, carrots, shallot, vinegar, mustard, and pepper. Stir until combined.
If using walnuts, heat a small dry skillet over medium-low heat. Chop walnuts and cook, stirring, until lightly browned and fragrant, about 2-3 minutes. Sprinkle over salad. Serve and enjoy.
Makes 6 servings.
Nutrition Information: Calories 80 (44% From Fat); Fat 4g (Sat 1g); Cholesterol 0mg; Sodium 135mg; Carbohydrate 11g; Fiber 3g; Protein 1g; Calcium 4%; Iron 4%