Top Superfood Ingredients for Short Term Cleansing

We could all do with adding a few more fruits and vegetables to our diets and luckily the Seattle Farmers Market has a wide range of fresh and ripe produce available. With the stresses of work, family and household chores, sometimes nutritional concerns get pushed aside. After a few days of binging on junk food, you may start to feel unwell or fatigued. Short term cleansing diets may help to detoxify your body, whilst topping up much needed nutrients. To quickly consume large amounts of plants, try juicing. In the long term, a varied and balanced diet of solid foods is recommended by all good nutritionists. However, short term cleansing won’t do any harm and can quickly revitalize your body.

Which ingredients should you put in? Read on to discover the top three superfoods and why they are perfect for short term cleansing.

Blueberries

The stunning color of blueberries is due to anthocyanins. But these flavonoids aren’t just there to make your plate look pretty. They are packed full of health benefits. Vitamin C and vitamin A in the blueberries act as antioxidants, which improves your immune system and can inhibit the growth of cancer tumors. They also contain calcium, iron, phosphorus, zinc, magnesium and vitamin K, all of which contribute to healthy bones.

If you’re feeling slightly constipated from too much junk food, the high fiber content in blueberries will quickly improve your digestive functioning. The low glucose and sodium content naturally lowers the risk of diabetes and high blood pressure. There is even research to show that consumption of blueberries can improve mental wellbeing.

Blueberries are native to North America, so the Farmers Market in Seattle will sell only the freshest, locally sourced berries. The best time to enjoy these naturally sweet and delicious fruits is in summertime, between May and August.

Avocado

Packed with vitamin B5, B6, C, E and K, an avocado can quickly top up the vital nutrients that your body is craving. If you haven’t been getting enough potassium recently (and most people aren’t), skip the bananas and head straight for the avocados, which contain 14% of your RDA, compared to bananas which contain only 10%.

77% of an avocado is fat. But this isn’t the saturated fats that your doctor tells you stay away from. Instead, avocados contain oleic acid, which lowers cholesterol and reduces the risk of heart disease. Furthermore, the fatty acids will actually help your body to absorb nutrients more efficiently from the other plants that you consume.

Lutein and zeaxanthin are powerful antioxidants for short term cleansing. In the long run, these nutrients will improve the overall health of your eyes.

Avocados are also a summer fruit, with the freshest available in Washington between June and August. Throw them in the blender to get all those healthy fats into your system.

Kale

Leafy greens are an essential part of any short term cleanse. They are densely packed with vitamins and minerals, meaning only small amounts can quickly provide the healthiest nutrition for your body.

Lutein and zeaxanthin is also present in kale. Furthermore, a cup of kale is only 33 calories, yet the high fiber content will make you feel full for longer, preventing over eating. Beyond this, there is a high protein content without any of the downsides of fatty meat.

Kale also contains the fatty acid alpha-linolenic, which contains omega-3. This can improve mood, reducing depression. It will also reduce inflammation, which helps the lungs to breathe comfortably.

Kale can be cooked or blended raw into a fruit juice smoothie. By adding more leafy vegetables and less tropical fruits to juices, you will be cutting down on the sugar content, whilst still getting all those minerals and vitamins that many people are lacking. Head to the Seattle Farmers Market between September and November for kale that’s in peak season.

Whilst there are plenty of superfoods you can include in a cleansing diet, these three alone contain a huge range of nutrients with almost no negative health effects. Enjoying large quantities of blueberries, avocados and kale for a short period can quickly detox harmful substances and return the normal functioning of your body.

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Written by Sally Phillips

Three Important Ways You and Your Children Can Help Protect Your Local Bees

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Bees and the pollination they provide are responsible for at least 70 of the top 100 food crops we eat. Every third bite of food you consume every day can be attributed to bees. Without bees, our world would be a much different (and likely a lot worse) place. That’s why it’s vital that we do what we can to help protect the bees in our own backyards. It’s also just as vital that we instill this love of the bees into our children. It will fall on them to continue to fight to save the bees. Here are some tips.

 

1. Teach your child the wonders of gardening

Grab a few dozen packets of seeds and get to starting your own garden - and make sure your children are involved in every step of the process. That’s the basic idea, though it’s a little more complicated than that.

There are certain types of plants that bees love and other types that they are just ok with. You want to make sure you fill your yard (or your porch planters, if you suffer from lack of outdoor yard space) with the types they truly love. Bees like flowers that are easy to access - so showy, ornate double petal varieties aren’t as bee-friendly. They also prefer yellows, blues, whites, and purples. You want to plant flowers that bloom in a staggered schedule from early spring to fall, so that there are at least some flowers blooming at all times. Here’s a good list of flowers that bees love for each season.

Lastly, you’ll want to plant as many vegetable plants, flowering plants, etc. from seed as you possibly can. This way you can instill a love of gardening in your child, as they will get to experience the wonders of life from germination to sprouting and growth, and eventually to blooming or bearing fruit. Making sure you give kids this sense of caring for something from seed to feed is vital for developing young gardeners.

 

2. Get involved with a local apiary

Seek out your local beekeepers and support them in every way you can. Many children will find beekeeping to be incredibly interesting and fun, and the more you can show them how cool bees really are, the more likely they are to carry the torch of bee conservancy into adulthood. Many local beekeepers are happy to share their passion with people, and if you can afford to sponsor a hive, you should. At the very least, you should buy all of your honey from these local apiaries. Small beekeepers are more likely to have better beekeeping practices.

Here’s a state-by-state resource for finding local beekeepers. 

 

3. Go organic

While organic produce may cost a little more at the grocery store, you can get great deals on it at your local farmers markets and small farm stores. Look into getting summer CSA (community supported agriculture) deliveries instead of buying your produce at the supermarket. Local, organic farmers do not use the pesticides that we know harm bee colonies, so by supporting them you are directly supporting bees.

The decline of bee populations is a truly global problem, so we must train the next generation that they too will be responsible for saving these vital pollinators. Though it’s a global issue, local action is helpful. Do your part to help protect local populations by practicing bee-friendly gardening, supporting local beekeepers, and sustaining organic farming whenever you can.

 

Article by: Christy Erickson, info@savingourbees.org

Photo Credit: Pixabay.com

 

Valentines at the Market

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The most loving gifts are the most thoughtful gifts.

This Valentines Day, show that you care about supporting local to your loved one with one of these unique ideas:

 

Sweets for Sweetie

           Whether you want some sugar for your snookums, or just want to treat yo'self, Ballard Farmers Market has great options for a sweet treat! 

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Jewelry 

Hand crafted and unique, just like your love. Check out our local jewelry makers:

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Pamper your Partner

Relaxation is a wonderful gift to your significant other... and to yourself. Find various gifts to help set the mood for a stress free Valentines. 

 

 

 

 

 

 

Honey for your Honey

Give your honey bee the gift of local honey. A sweet treat which does the body good! Talk to one of our farmers about why local honey is the best gift for your guy or gal.

 

 

 

 

 

 

 

 

Wine and Dine Your Boo

A romantic dinner for two made by YOU! Locally source your food at the market for an amazing meal made with love. Check out any of the following vendors for ideas:

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Booze for Bae:

 

 

 

Main Course for your Main Squeeze:

  • Shongchoas Farm
  • Alm Hill Farm

 

 

Celeriac; A vegetable to root for

              Celeriac, which is commonly referred to as celery root, is the ugly duckling of vegetables. It’s rough looking exterior and knobby skin makes it uninviting for first timers to give it a shot. However, once you peel this winter root from its rough outer layer, you will find a nutty, sweet, and slight celery flavor that will pleasantly surprise you. Celeriac is a hearty addition to any winter meal and is a great non-starch substitute for potatoes. Low in calories, high in fiber, calcium and potassium, Celeriac is definitely a vegetable to root for.

 

 

Paleo Celery Root and Parsnip Mashed “Potatoes”  

Preparation time: 10 minutes

Cooking time: 15 minutes

Number of servings (Yield): 6 

Ingredients:

-2 lbs celeriac, peeled and diced

-1 lb parsnips, peeled and diced

-1/2 cup butter, divided

-2 garlic gloves, peeled and smashed

-1/2 cup chicken stock (or water)

-salt and pepper to taste

-1/2 tbsp onion powder

-chives (optional)

-1/4 tsp nutmeg (optional)

Instructions

1. To peel celeriac, cut the gnarly end off and lay it cut-side down. Use the knife to cut down the sides, making sure to not cut too much off. Continue until all of the fibrous, brown exterior is removed. To remove the parsnips, use a peeler to remove thin exterior layer and then slide lengthwise into quarters. If the parsnip is too large, you will need to remove the core. Dice celeriac and parsnips into 1/2 inch cubes.

2. Melt 1/4 cup butter in a large pot over medium heat and add 10 minutes or until browned, stirring frequently so they don't burn. Add chicken stock (or water), place lid on pot and continue to cook for five minutes, or until each piece can be easily pierced with a fork. Set aside and let it cool slightly. 

3. Place contents of the pot into a food processor with onion powder, nutmeg (if using) and remaining butter, and process until smooth.

4. Season with salt and pepper and serve topped with chives

 

Ballard Gives Back

 

The farmers at Ballard Farmers Market generously donated over 8,000 pounds of produce to our good friends at the Ballard Food Bank this past year!

         Weekly, the Ballard Food Bank distributes food to over 1,200 individuals living in 98107, 98109, 98117, 98119, and 98199. The food bank, located just down the street from the Ballard Farmers Market, is set up like a grocery store where guests are able to grab a shopping cart and move through the various sections. Thanks to our market staffs gleaning efforts and to the generosity of our farmers, we were able to provide the Ballard Food Bank with over 8,000 pounds of locally grown produce to be incorporated in their pantry. This partnership demonstrates the belief that all should have access to good food. 

A Locavore's Guide to Thanksgiving

            There are so many reasons to celebrate gratitude this Thanksgiving, and a bountiful local harvest is just one of the many things to be thankful for. This year, create a farm to table meal for your loved ones and show your appreciation for good food, good farmers, and your community.  

Here's your Holiday Guide to a locavore Thanksgiving:

BEVERAGES 

SNACK PLATE FIXINS 

APPLES + PEARS

CRANBERRIES 

MASHERS

GRAVY FIXINS 

GREENS & FRESH HERBS 

From multiple vendors

WINTER SQUASH

 

STUFFING