2012 eat fresh buy local

Eat Fresh, Buy Local A Guide to Eating Local ly on a Limited Budget

ChittEndEn County

Updated and reprinted in 2012 by the Intervale Center

The Intervale Center’s mission is to strengthen community food systems. Since 1988, we’ve been dedicated to improving farm viability, promoting sustainable land use and engaging our community in the food system. We recognize that in order to have a vibrant local community food system, we must be able to engage everyone in our community. We believe that all Vermonters should have access to—and be able to afford and enjoy—fresh, locally-grown food.

Through this guide, we aim to improve limited-income Vermonters’ access to locally grown food. This guide offers resources specific to Chittenden County.

We would like to acknowledge and give special thanks to Vera Simon-Nobes, who

originally developed this guide in 2009 as her Environmental Studies senior

thesis at the University of Vermont. The Intervale Center is excited to

update, reprint and share this guide with our community.

We believe this resource will help Chittenden County residents secure fresh, local food throughout the year.

We would like to thank all of the inspiring organizations who have made this guide possible:

Hunger Free VermontNortheast Organic Farming Association of VermontFriends of Burlington GardensRed Wagon PlantsUVM Extension’s Expanded Food and Nutrition Education ProgramCity Market/Onion River Co-opChittenden County Emergency Food ShelfVermont FoodbankVermont Works for WomenSalvation FarmsAssociation of Africans Living In Vermont

This guide would not have been possible without the extraordinary design work of Sylvie Vidrine. We would also like to thank Bonnie Acker, who shared her beautiful artwork, as well as Caroline Homan of City Market, who carefully crafted and compiled all of the recipes. Funding for the production and publication of this guide was generously supported by Gardener’s Supply Company. For more information, please contact the Intervale Center at 802-660-0440 or visit www.intervale.org.

Table of Contents

Why Buy Food that is Grown Locally? . . . . . . . . . . . . . . p . 2

Programs that Make Local Food More Affordable . . . . . p . 4

Programs that Provide Emergency Food Assistance . . . p . 8

Where to Buy Affordable, Fresh, Local Food . . . . . . . . p . 10

Resources for Growing Local Food . . . . . . . . . . . . . . . p . 18

Resources for Using and Cooking Fresh, Local Foods . . . . p . 24

Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . p . 32

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Why Buy Food that is Grown Locally?

When you eat locally-grown food…

✱ You are eating fresh food that tastes great!

✱ Your food is more nutritious. Fruits and vegetables lose nutrients over time. When you buy food that is farm fresh, you are getting more bang for your buck!

✱ Your food is dependable. Global natural disasters have less impact on the price of foods grown in your region.

✱ Your food is safe. You know where your food is coming from and you can meet the people who grow it.

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When you support local farms…

✱ Your dollars are supporting hard-working farmers and the local economy.

✱ You are helping to build a local food system that will provide food for your community well into the future.

✱ You are doing your part to cut down on fossil fuel emissions because your food only travels a short distance from farm to table. Also, many Vermont farmers are using ecological farming practices that use less petroleum energy.

✱ You are preserving local farms and Vermont’s agricultural landscape.

✱ You are supporting Vermont jobs when you spend your dollars in the community.

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Programs That Make Local Food More Affordable

This section includes a variety of programs that help make local food more accessible. Each program that is listed is followed by a brief description, the elegibilty for the program and contact information.

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3SquaresVT3SquaresVT is a nutrition program to help you buy more food for your family, with monthly benefits that come on a debit card you can use at your neighborhood grocery store or farmers’ market. You can also use your benefits to buy seeds and plants at the farmers’ market to start your own garden and grow your own food. Eligibility is based on household size and income; the benefit amount is based on household income and expenses. Visit vermontfoodhelp.com for more info, an application and to find out how much you could get; or call 211 to connect to a local agency that can help you apply.

Vermont Farm Share ProgramNOFA Vermont’s Farm Share Program helps you pay for a Community Supported Agriculture (CSA) share. A CSA share is like a magazine subscription, where you pay up front for your vegetables in the spring. After that, you have a ‘share’ and farmers will supply you with a portion of the harvest (usually a box of vegetables) once a week throughout the season. You may participate if you meet the income eligibility guidelines of 185% of the poverty level. In 2012, that means monthly incomes of $1,679 for a single person, $2,268 for a couple, $2,857 for a family of 3, $3,446 for 4, $4,035 for a family of 5 and $4,624 for a family of 6. For more information, contact Erin at [email protected] or 802-434-4122.

Senior Farm ShareNOFA Vermont’s Senior Farm Share Program connects older Vermonters living in over a dozen senior housing sites with farm fresh fruits and vegetables each week. Each senior is eligible for a $50 share that gives each senior to about $5 worth of vegetables each week. Seniors have the opportunity to cook and prepare the food with others in their residences, and sometimes with UVM nutrition educators.You must be 60 or older. The 2012 monthly income limits are $1,679 for a single person, $2,268 for a two person household. People under 60 may only qualify if they have a disability and live in a senior housing site enrolled in the Senior Farm Share Program. For more information, contact Erin at [email protected] or 802- 434-4122.

Special Supplemental Nutrition Program for Women, Infants and Children (WIC) Women, Infants and Children (WIC) provides food, nutrition education, health screenings, and referral services to pregnant and breast-feeding women, infants and children under age five. WIC brings food packages to your home twice a month, except for fruits and vegetables which participants buy at participating stores with a WIC debit card. The value of the food items is about $40 or more. Eligibility for WIC is based on income and health information. If a child under 5 receives Dr. Dynasaur (Medicaid), then he/she is eligible for WIC. For more information call 1-800-464-4343 extension 7333 or 802-863-7333 or visit http://healthvermont.gov/family/wic/wic_vt.aspx

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Farm To Family CouponsFarm to Family Coupons offer $30 worth of farmers’ market coupons to help you buy locally grown fresh fruits and vegetables. They can be used at about 50 participating farmers’ markets throughout Vermont. Coupon distribution begins in late June and lasts until the supply of coupons runs out. Families enrolled in the Women, Infants and Children (WIC) Program and others who have a household income at or below 185% of the federal poverty limit are eligible. If you take part in WIC, call your district health office. Others should contact their Community Action Agency (CAA) office by mid-June. You may get the number for your nearest CAA office by dialing 211. Call your District Health Office or 1-800-464-4343 (extension 7333).

Food For AllCity Market’s Food for All Program provides a 10% discount on all groceries (excluding wine and beer) for Vermonters who are eligible to receive 3SquaresVT (formerly called Food Stamps); Women, Infants & Children (WIC); and Disability assistance. Inquire about signing up for the Food for All Program at the Customer Service desk or by emailing Member Services at [email protected].

Commodity Supplemental Food ProgramThe Commodity Supplemental Food Program (CSFP) offers free food to persons aged 60+ who have incomes below 130% of poverty and to five-year-old children and pregnant/postpartum women who have incomes below 185% of poverty and are not receiving WIC benefits. Each month a participant can pick up a 35-pound box of food. While fresh, local food is not part of the main package, the Vermont Foodbank adds gleaned produce to the boxes throughout the summer/fall season. The application process is quick and easy. Call the Vermont Foodbank’s toll free number 1-800-214-4648 for a simple pre-screening. Or visit www.vtfoodbank.org for more information and to download an application.

Child and Adult Care Program The Child and Adult Care Food Program provides children in limited-income families with meals at participating child care centers and homes. Ask your child care provider if they participate in this program, and if they don’t, encourage them to contact the Vermont Department of Education to find out more about it.

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Harvest Health Coupon ProjectThe Harvest Health Coupon Project is a coupon incentive project designed to encourage more 3SquaresVT customers to utilize their EBT cards at farmers’ markets, help 3SquaresVT/SNAP participants purchase more locally produced foods, support the local agricultural economy by building stronger direct market relationships between farmers’ market vendors and Vermont consumers and expand the customer base for Vermont farmers’ market vendors. Harvest Health coupons are available at most farmers’ markets that accept EBT. Harvest Health coupons are awarded to EBT customers at participating markets as a $2 match for every $2 in tokens that a customer purchases, up to $10 per customer, per market day. Customers spend Harvest Health coupons at the market they received them from like they are EBT tokens. Coupons cannot receive cash change and may only purchase SNAP eligible products.

National School Lunch The National School Lunch Program provides children in limited-income families with free breakfasts and free or reduced price lunches during the school day. Families can apply any time during the school year. Pick up an application at your school, download one from vermontfoodhelp.com, or call 211.

Summer Food Service The Summer Food Service Program provides children in limited-income families with meals, snacks and enrichment activities during the summer time. To find a summer nutrition program near you, go to vermontfoodhelp.com or call 211.

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Programs That Provide Emergency Food Assistance

This section includes a variety of programs that offer free food or emergency food assistance. Each program that is listed is followed by a brief description, the elegibilty for the program and contact information.

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Intervale Gleaning & Food Rescue—Free Food Share Intervale Gleaning & Food Rescue is an Intervale Center program that brings together volunteers, community organizations, Intervale farms and other partners to glean and rescue fresh food from Intervale farms. The food is available to eligible community members through a weekly free food share from July through October. You may participate if you meet the income eligibility guidelines of 185% of the poverty level. In 2012, that means monthly incomes of $1,679 for a single person, $2,268 for a couple, $2,857 for a family of 3, $3,446 for 4, $4,035 for a family of 5 and $4,624 for a family of 6. Individuals can call or email to sign up during June. Shares are limited and available on a first-come, first-serve basis. For more information, call the Intervale Center at 802-660-0440 or visit the website at www.intervale.org

Vermont 211 Vermont 2-1-1 can direct you to the nearest food shelf or community meal site. Many Food shelves and meal sites receive local, farm fresh produce during the harvest season from various gleaning projects around the state. Simply dial 2-1-1, or 1-866-652-4636, or visit www.vermont211.org/

Vermont Food BankThe Vermont Food Bank is the largest hunger-relief organization in the state, serving a network of food shelves, meal sites, shelters and other feeding programs. To learn more or to find a food shelf in your area, visit www.vtfoodbank.org or call 1-800-585-BANK (2265).

Vermontfoodhelp.com Vermontfoodhelp.com is an additional resource for finding food and programs to help you stay well fed.

Intervale Gleaning & Food Rescue volunteers

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Where to Buy Affordable, Fresh, Local Food

This section lists all of the different markets that sell affordable locally grown food. All of the grocery stores and farmers’ markets listed accept EBT, and all of the CSA’s listed offer some form of flexible payment options.

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GRoCERy SToRES City Market/onion River Co-op 82 South Winooski Avenue, Burlington, VT 05401 www.citymarket.coop 802-861-9700

Dick Mazza’s General Store777 West Lakeshore Drive, Colchester, VT 05446802-862-4065

Fresh Market400 Pine Street, Burlington, VT 05401www.freshmarketgourmetvt.com 802-863-3968

Healthy Living Market & Cafe222 Dorset Street, South Burlington, VT 05403 www.healthylivingmarket.com 802-863-2569

Lantman’s Best yet10681 Rt 116, Hinesburg, VT 05461 www.lantmans.com 802-482-2361

Natural Provisions329 Harvest Ln #100, Williston, VT 05495www.naturalprovisions.com802-876-1400

Richmond Corner Market10 E Main Street, Richmond, VT 05477 802-434-2519

Shelburne Supermarket20 Shelburne Shopping Park, Shelburne, VT 05482www.shelburnesupermarket.com 802-985-8520

Sweet Clover21 Essex Way #418, Essex Junction, VT 05452www.sweetclovermarket.com802-872-8288

The old Brick Store290 Ferry Road, Charlotte, VT 05445 www.oldbrickstore.com 802-425-2421

Adam Hausman of Adam’s Berry Farm at the Burlington Farmers’ Market


FARMERS’ MARKETS in Chittenden County that accept EBT or 3SquaresVT benefitsRemember, you can use your Harvest Healthy coupons at farmers’ markets (see information on page 7). Whenever you swipe your EBT card at a participating farmers’ market, you will receive a 100% match in additional Harvest Health coupons to use at that market. That means if you swipe for $5 in 3SquaresVT benefits, you will get $5 in coupons. All markets that accept EBT are giving out Harvest Health coupons except Burlington downtown in Chittenden County.

How to use your EBT card at the farmers’ market:Visit the EBT/Debit Card stand at one of the above farmers’ markets... 1. Swipe your EBT card 2. Receive the wooden tokens 3. Use wooden tokens to buy market products

Burlington Burlington Farmers’ Market City Hall Park, Sat. 8:30am-2pm

New North End Farmers’ Market Elks Lodge, North Avenue, Thu. 3-6:30pm

Old North End Farmers’ Market Roosevelt Park, Tue. 3-6:30pm

Essex JunctionFive Corners Farmers’ Market Lincoln Place, Fri. 3:30-7:30pm

JerichoJericho Farmers’ MarketMills Riverside Park, Thurs. 3-6:30pm60 State St. Sat. 9am-1pm

Richmond Richmond Farmers’ MarketVolunteers Green, Fri. 3-7pm

South Burlington South Burlington Farmers’ Market S. Burlington High School, Dorset St, Sun. 10am-2pm

Williston Williston Farmers’ Market Rte 2, On the Village Green, Wed. 4-7pm

Winooski Winooski Farmers’ Market Champlain Mill Green, Sun. 10am-2pm

For a comprehensive list of farmers’ markets, listed by county, visit NOFA Vermont’s website: http://nofavt.org/find-organic-food/farmers-market-listing

FARM STANDSMany farms run farm stands alongside the road during the harvest season. Farm stands sell fresh produce at great prices and are usually worth a stop.

For a comprehensive list of farm stands, listed by county, visit NOFA Vermont’s website: http://nofavt.org/find-organic-food/farm-stands



CoMMuNITy SuPPoRTED AGRICuLTuRECommunity Supported Agriculture (CSA) is a mutual commitment between local farmers and community members. CSA members provide a stable market and fair compensation for farmers. In return, farmers provide CSA members with a weekly share of the harvest during the local growing season. This relationship symbolizes a shared commitment to building a more local and equitable food system – one that enhances farm viability, land stewardship and community engagement. A CSA share is like a magazine subscription, where you pay up front for your vegetables and other fresh food in the spring. After that, you have a ‘share’, and farmers will supply you with a portion of the harvest (usually a box of vegetables) once a week throughout the season. Many farms also offer winter CSA’s, so you can eat locally grown food all year round. The following CSA farms offer some form of flexible payment options including payment plans, EBT, member work exchange opportunities, and internal farm subsidies or participate in Vermont Farm Share Programs (NOFA Vermont’s Farm Share Program subsidizes up to 50% of your CSA share cost, apply early).

For a comprehensive list of CSA farms, listed by county, visit NOFA Vermont’s website: http://nofavt.org/find-organic-food/csa-listing

ARCANA FARM AND GREENHouSEJericho Patrick Cogan & Anne Mueller802-899-5123 | www.arcana.ws Season Availability: summer, spring Products offered: vegetables, bread, eggs, cheese, chicken, turkey, pork, lamb, berries, flowers, baked goods Payment options: Vermont Farm Share Program, Senior Farm Share, Payment Plans, 3 Squares

BREAD AND RoSES FARMWestford Chris Siegriest802-233-4781 | http://breadandrosescsa.comSeason Availability: spring, summer, fall, one time winter bulk share Products offered: vegetables, bread, eggs, herbs, flowersPayment options: Vermont Farm Share, Senior Farm Share, payment plans

Carrot harvest at Arethusa Farm in Burlington


FuLL MooN FARMHinesburg David Zuckerman & Rachel Nevitt802-598-1986www.fullmoonfarminc.com Season Availability: summer, fall, winter Products offered: organic vegetables, bread, organic eggs, cheese, cider/apples, organic chicken, porkPayment options: Vermont Farm Share, 3SquaresVt, payment plans

HALF PINT FARMBurlington Mara & Spencer Welton802-316-6073www.halfpintfarm.comSeason Availability: summerProducts offered: vegetables, flowers Payment options: Senior Farm Share Program, payment plans

JERICHo SETTLERS’ FARMJericho Christa Alexander & Mark Fasching802-899-4000www.jerichosettlersfarm.comSeason Availability: spring, summer, fall, winterProducts offered: vegetables, bread, eggs, cheese, cider/apples, chicken, beef, pork, lamb, berries, flowers, canned goods Payment options: Vermont Farm Share, Senior Farm Share, payment plans

oPEN HEART FARMBurlingtonJosh May & Rachel Daley802-881-8125http://openheartfarm.blogspot.com/Season Availability: spring, summer, fallProducts offered: vegetable, bread, cheese, berries, flowersPayment options: Vermont Farm Share, Senior Farm Share, payment plans

INTERVALE CoMMuNITy FARMBurlington Andy Jones & Becky Maden802-658-2919www.intervalecommunityfarm.comSeason Availability: summer, fall, winterProducts offered: vegetables, bread, eggs, cheese, berries, flowersPayment options: 3SquaresVT (EBT), Vermont Farm Share Program, Senior Farm Share, payment plans

INTERVALE FooD HuBBurlington Brianna Farver802-660-0440 [email protected] Availability: summer, fall, winter, springProducts offered: vegetables, bread, eggs, cheese, cider/apples, grains, chicken, beef, pork, lamb, berries, flowers, specialty products i.e. maple syrup, pesto, etc.Payment options: 3SquaresVT EBT accepted, Vermont Farm Share, payment plans


SMILING SNAIL PREPARED FooDS CSACharlotte Tiffany Shaw802-870-0858 | [email protected] Availability: spring, summer, fall, winter Products offered: Prepared Foods CSA including salad, soup, entree, snack, bread and something sweet each week Payment options: payment plans

SToNy LoAM FARMCharlotte Dave Quickel & Emma Burrous802-238-0255www.stonyloamfarm.comSeason Availability: summer, fall Products offered: vegetables, bread, milk, chicken, beef, pork, lamb, berries, flowersPayment options: Vermont Farm Share, Senior Farm Share, payment plans

THE FARM AT VERMoNT youTH CoNSERVATIoN CoRPSRichmond802-434-3969www.vycc.org/about/programs_farm.htmlSeason Availability: summer, fallProducts offered: vegetables, chickenPayment options: 3SquaresVT, payment plans

TAMARACK HoLLoW FARMBurlingtonAmanda Andrews & Mike Betit802-535-1515 www.tamarackhollowfarm.comSeason Availability: summer, fallProducts offered: pasture raised pork, chicken, eggs, beef, fresh raw milk, lamb, organic vegetables, u-pick flowersSpecial Share offers: 3SquaresVT, Vermont Farm Share, Senior Farm Share, payment plans

TRILLIuM HILL FARMHinesburgJames & Sara Armstrong Donegan802-482-4139www.trilliumhillfarm.comSeason Availability: spring, summer, fallProducts offered: vegetables, eggs, milk (goat)Payment options: work trade

Maplewood Organics cow in Highgate

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Resources for Growing Local Food

This section includes a variety of programs or organizations that offer classes and/or information about growing your own food.

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FRIENDS oF BuRLINGToN GARDENS (CLASSES)Friends of Burlington Gardens offers a Community Teaching Garden course at Ethan Allen Homestead in Burlington. Participants learn how to plant, cultivate, harvest and preserve fresh vegetables in a fun and supportive learning environment. The 22-week hands-on organic gardening class includes instruction, seeds, plants, supplies, water, use of garden tools and raised beds and all the delicious fresh produce participants can grow and eat. Scholarship assistance is available to cover up to half of the course fee thanks to the Frank Way Memorial Scholarship Fund. Information at 802-861-4769 and www.burlingtongardens.org Friends of Burlington Gardens also offers seasonal workshops – visit http://www.burlingtongardens.org/calendar.html.

CoMMuNITy GARDENSFriends of Burlington Gardens & Vermont Community Garden Network is a nonprofit organization that inspires, supports and builds vibrant garden communities. This work is rooted in the understanding that community and school gardens have food security, health, social, economic and environmental benefits. Through local programming and statewide outreach, we work to increase public access to community-based gardening resources; develop outreach and education programs to cultivate and sustain gardens; ensure that underserved groups have equal opportunities for gardening; and cultivate support for community-based gardening through networking, advocacy and activism. For more information contact Executive Director, Jessica Hyman of Friends of Burlington Gardens & the Vermont Community Garden Network at [email protected] or 802-861-4769 or visit the website: www.burlingtongardens.org.

Farmers, Dylan Zeitlyn, Hilary Martin, S’ra DeSantis and Elango Dev of Diggers’ Mirth Collective Farm in Burlington


Find a Community Garden Near you and Get Involved:

BuRLINGToNBurlington Area Community Garden sites: For more information contact Land Steward/Community Garden Coordinator, Dan Cahill of Burlington Parks and Recreation at [email protected] or 802-863-0420.

Baird Park Garden1032 Pine Street

Calahan Community Garden1 Locust Street

Champlain Community Garden800 Pine Street

Winooski Valley Park District & New Discovery GardenEthan Allen Homestead

Lakeview Community Garden309 North Avenue

Medical Center Garden40 East Avenue

Myrtle Street Avant Garden17 Myrte Street

Rock Point Community Garden1 Rock Point Road

Starr Farm Community GardenStarr Farm Road

Tommy Thompson Community GardenIntervale Road

other Burlington Garden SitesArchibald Neighborhood Garden28 Archibald StreetBen Gordesky, 802-355-3049

Buell St. Neighborhood Garden72 Buell StreetHelen Dechtiar, 802-660-8349

Community Teaching Garden Ethan Allen HomesteadJess Hyman, 802-861-4769

Riverside Neighborhood GardenManhattan Drive and Intervale AvenueRobin Burnett, 904-742-8195

VNA Family Room GardenEthan Allen HomesteadSarah Sinnott, [email protected]

CoLCHESTERFort Ethan Allen Community GardenFort Ethan AllenSonny Orsini, [email protected]

Macrae Farm Community GardenColchesterEmily Gennari, 802-862-6960

ESSEx JuNCTIoNMeadow Terrace Garden Center for Technology Essex3 Educational DriveEssex Junction Recreation and Parks802-878-1375

West Side Garden 111 West StreetEssex Junction Recreation and Parks 802-878-1375


SouTH BuRLINGToNSouth Burlington Community Garden1100 Dorset [email protected]

Stonehedge South Community GardenStonehedge DriveAurie Ben-Ezri-Ravin, 802-734-9018

The Helping Hands Garden1560 Williston RoadPaige Jensen, [email protected]

Wheelock Farm Garden(Burlington Area Community Gardens)Intersection of Swift and Spear StreetDan Cahill, 802-863-0420

WILLISToNTaft Corners Community GardenTaft CornersPeggy McIntyre, [email protected]

Williston Community GardenBrennan Woods DriveKevin Finnegan, 802-878-1239

WINooSKIWinooski Community Garden32 Malletts Bay AvenueDonna Kohut, 802-655-6410

uNDERHILLUnderhill Central School and Community Garden6 Irish Settlement RoadCarol Sullivan, 802-899-4676

* If your garden is not listed here, please contact the Intervale Center at 802-660-0440 to be listed in the next edition of this guide.

HINESBuRGGrowing Together Hinesburg Community Garden190 Pond RoadSahra Aschenbach 802-482-3883

HuNTINGToNHuntington Community GardenHuntingtonSusan Giovannetti, [email protected]

MILToNMilton Family Community Center Garden23 Villemaire LaneCheryl Alwine, 802-893-1457

Milton Youth Garden28 Centre DriveNancy Abernathey, [email protected]

SHELBuRNEShelburne Community GardenLaplatte Nature Park, Laplatte CircleBetsy Cieplicki, 802-985-9551


RED WAGoN PLANTS Red Wagon Plants is an organic nursery in Hinesburg, VT. Their plants are available in Hinesburg at the retail greenhouse and at grocery stores, hardware stores and garden centers around Vermont and New Hampshire. Red Wagon’s mission is to help people successfully and easily grow their own food. With that in mind, their retail staff is ready to help beginner gardeners plan out a garden, help solve a problem or make helpful suggestions that will ensure their customers’ bountiful harvest. Red Wagon Plants’ owner, Julie Rubaud, offers cooking and gardening workshops throughout the year at local venues. There are also great gardening workshops held at the Hinesburg greenhouses as part of a seasonal series. Learn more about the workshops and events by visiting www.redwagonplants.com or call the greenhouses at 802-482-4060 or to email [email protected]

NoFA VT WoRKSHoPSThe Northeast Organic Farming Association of Vermont (NOFA Vermont) offers a summer workshop series for beginning farmers, homesteaders and new gardeners. For more information visit the website: http://nofavt.org/annual-events/summer-workshops/. NOFA Vermont also sponsors annual events to provide education, build community and strengthen local organics. For more information visit the website: http://nofavt.org/annual-events


NEW FARMS FoR NEW AMERICANSNew Farms for New Americans is an agricultural project run by the Association of Africans Living in Vermont and is made up of 90 households of Burlington’s newest citizens arriving as refugees from Bhutan, Somaila and Burundi. The program helps farmers by helping them acquire land, teaching them to grow crops that can be sold here in Vermont and helping them make sales to local restaurants, stores and farmers’ markets. The program’s goals are to help new immigrants apply skills they have from their past lives as farmers in a new place, to give them a place to grow food that is familiar to them for their own use and to help them learn how to navigate in a new community. For more information, please contact Alisha Laramee at AALV at 802-343-7007.

Dropada Luitel, a New Farms for New Americans farmer from Bhutan, harvests eggplants.

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Resources for using and Cooking Fresh, Local Foods

This section includes information on the types of vegetables that grow in Vermont, when they are available and how to best store them. It also includes a variety of cooking and nutrition classes offered within the community.

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VEGETABLE IDENTIFICATIoN Vermont Fresh—A Fruit and Vegetable Handbook, is produced by Salvation Farms, the Vermont Foodbank and Sterling College. This handbook provides you with more information on the produce grown in our state. There is nutritional information as well as storage, cooking tips and even some sample recipes. www.vtfoodbank.org/ForNetworkPartners/FruitAndVegetableInfoGuide.aspx

Eating What We Grow: Choosing and Preparing Vermont Grown Fruits & Vegetables is a resource developed by UVM Extension and is designed to provide Vermonters with resources and information to help them select, store, prepare and enjoy the abundance of produce grown in our state that emphasizes the consumption of local fruits and vegetables. www.uvm.edu/extension/food/?Page=grow.html

VERMoNT’S FRuITS AND VEGETABLES AND SToRAGE TIPSFresh, seasonal vegetables and fruit will last quite some time if you provide them with the proper storage conditions. Each vegetable is different in its requirements, but for an oversimplified rule of thumb, put your produce into plastic bags or Tupperware in the refrigerator. Here are some simple, but important, storage tips to help maximize the shelf life of fresh, local, seasonal vegetables and fruits.

Greens (i.e. salad mix, lettuce, kale, chard): Greens of all kinds should be stored in plastic bags. Do not wash them before storage as water sitting on the leaves will cause them to rot more quickly.

Root Crops (i.e. carrots, beets, potatoes, radishes): If there are tops on your root veggies (like on a bunch of carrots), take them off before storing. Simply snap or twist off the tops as close to the root as you can. Leaving the tops on creates rubbery vegetables very quickly, the tops suck the moisture out of the roots in an effort to avoid wilting. Store root crops in plastic bags in the refrigerator, ideally in the crisper. The other option is to store them in a cool, dark place with temperatures as close to freezing as possible. Many times the corners of basements work well. If you do not have enough space for everything, potatoes will keep reasonably well for a few weeks placed in paper bags in a cool, dark space such as a cabinet.

Tomatoes: Tomatoes should be stored out of the refriger-ator for best flavor/maximum enjoyment. Tomatoes can also be pureed and frozen for later use.

Herbs: Most herbs should simply be placed in a plastic bag and put in the refrigerator. Basil is the exception, as it will taste best if it is not refrigerated. When you have an entire basil plant, including the roots, just stick it in water like a bouquet and pick leaves off as you need them.


Corn: The sugars in corn begin converting to starches the second it is picked. The sooner you eat corn, the tastier it will be. If you are going to let it sit in the refrigerator for more than a couple of days, your best bet is to take the time to cut the kernals off the cob and freeze for later use.

Fruit: Berries should be stored unwashed in a Tupperware container and refrigerated. Apples will retain maximum crispness when kept at temperatures around 32°F. However, apples produce ethylene gas, which causes off-flavors in many different vegetables during long-term storage. Keep apples in the refrigerator, preferably the crisper, and in separate plastic bags.

onions and Garlic: The first onions and garlic you receive in your shares will be fresh (not cured) and need to be kept in the refrigerator. When the onions and garlic have dry skins on the outside, they can then be kept in a dark, cool place in your house. Darkness is very important to prevent sprouting. Unheated basements, cabinets, and refrigerators are all good options when storing onions and garlic.

Mushrooms: Store mushrooms in paper bags (avoid plastic) and keep in the refrigerator. This dry environment will greatly extend the shelf life of your mushrooms.

Cabbage and Brussels Sprouts: Both of these should be stored in plastic bags in the refrigerator. Brussels sprouts should be stored after they have been removed from the stalk. If there is spotting or yellowing on the outer leaves of your cabbage or sprouts, as long as they are still firm you can simply peel off the outer layers before cooking and they will be good as new. Cabbage also stores well even after it has been cut; just trim off the exposed edge before you use it next.

Winter Squash: Squash keep best at 55°F. The key to long-term household storage is to find a cool place with stable ambient temperatures and low humidity. If you have more than a few squash stored together, it is worth checking them all for rot every couple weeks to make sure a rotting squash does not spoil the pile.

(March – May)SPRING


SEASoNAL AVAILABILITy oF LoCAL FooDS

(June – August)SuMMER

Arugula BasilButterCarrotsChardCilantroCornmealDried beansFlourGarlic scapesHoneyKaleLettuceMesclunMushroomsParsnipsRadishesRhubarbSpinach

Sweet potatoesStrawberriesSunflower OilMilkCheeseCreamEggsYogurtChickenBeefPorkLamb Maple syrup

ArugulaGreen or yellow beansBeetsBeet greensBroccoliBroccoli raabButterCabbageNapa cabbageCarrotsChardCilantroCollard greensCornCornmealCucumbersDried BeansEggplant FennelFlour

GarlicHerbsHoneyKaleKohlrabiLettuceMesclunMushroomsOnionsPeachesPeasPeppersHot peppersPlumsNew potatoesRadishesScallionsSpinachStrawberriesSunflower Oil

TomatillosTomatoesYellow squashZucchiniBlack currantsBlueberriesCantaloupeRaspberriesWatermelonMilkCheeseCreamEggsYogurtChickenBeefPorkLamb Maple syrup


(September – November)FALL

ArugulaBeetsBok choyBroccoliBroccoli raabBrussels sproutsButterCabbageNapa cabbageCarrotsCauliflowerCeleriacChardCilantroCollard greensCornCornmealCucumbers Dried BeansEggplantFennelFlour

GarlicHerbsHoneyKaleKohlrabiLeeksLettuceMesclunMushroomsOnionsParsnipsPeppersHot peppersPie pumpkinsPotatoes RadishesRutabagaScallionsShallotsSpinachSunflower OilSweet potatoes

TomatoesTurnipsWinter squash Apple ciderApplesRaspberriesMilkCheeseCreamEggsYogurtChickenBeefPorkLamb Maple syrup


(December – February)WINTER

Butter CabbageCarrotsCeleriacCornmealDried BeansFlourGarlicHoneyMushroomsOnionsParsnipsPotatoesRutabagaShallotsSunflower OilSweet potatoesTurnipsWinter squashApple cider

ApplesMilkCheeseCreamEggsYogurtChickenBeefPorkLamb Maple syrup


CooKING & NuTRITIoN EDuCATIoN CLASSES

City Market/onion River Co-op—Food Education ProgramCity Market offers food education tours and classes each month on a wide variety of topics (tours are free, classes are generally $5/members, $10/non-members, or ask for assistance). Their newest series, the Pennywise Pantry, offers information on filling your fridge, freezer and cupboard with healthy, affordable foods. Sign up for tours and classes online at www.citymarket.coop/news/calendar or by calling 802-861-9700.

Expanded Food and Nutrition Education Program (EFNEP) UVM Extension’s Expanded Food and Nutrition Education Program (EFNEP) helps limited resource families with children through age 19, pregnant women and youth learn to shop smarter, eat healthier and save money. We offer group classes and home visits tailored to your interests. Lessons are interactive and can include cooking, grocery store tours, meal planning and other hands-on activities. Best of all, EFNEP is free! If you have a limited income, or are eligible for 3SquaresVT, WIC, Head Start, school meals or another similar program, you probably qualify. Amy Davidson, EFNEP Coordinator [email protected] | 802- 656-2311 | [email protected]

The Learning Kitchen Hunter Free Vermont’s Learning Kitchen is a free cooking class that meets 6 times and helps you make nutritious food choices for your family. At each lesson you work with a chef and a nutrition educator to prepare a healthy meal, and you receive a bag of groceries at the end of each class to take home. There are Learning Kitchen classes for middle-schoolers, young adults and adults. To find out how to get involved in a Learning Kitchen series, contact Hunger Free Vermont.Laura Fillbach802-865-0255 | [email protected]

Vermont Works for Women’s FRESH Food programFRESH Food offers skills training and employment support to women with barriers to employment. Through work in the kitchen and in the classroom, the program helps participants develop self-confidence, work experience and marketable skills needed to transition into permanent employment. Participants learn basic workplace and food service skills, including fundamental food safety and sanitation, knife skills, operation of food service equipment and skills relating to the operation’s management. As the program grows, so does its reputation for locally grown nutritious meals prepared with a social mission in mind. For more information and to get involved, visit www.freshfoodvt.org or contact Melissa Corbin 802-655-8900, ext. 114.


Community Kitchen AcademyCommunity Kitchen is a program of the Chittenden Emergency Food Shelf and the Vermont Foodbank. At the Community Kitchen Academy, underemployed and unemployed Vermonters train for careers in the food service. By producing meals from food gathered from within our communities that would otherwise go to waste, students gain the knowledge and experience to be certified professionals and be successful with their own sustainable careers. All low income Vermonters are eligible to apply for the Community Kitchen Academy. Eligible students will be accepted after a one-on-one interview with one of our chef instructors. Applications are available at the Chittenden Emergency Food Shelf, 228 N. Winooski Avenue, Burlington. Call 802-540-2572 for more information or go on-line to www.feedingchittenden.com and follow the link for “programs”. There are 3 sessions a year (winter/spring, spring/summer and fall/winter. Currently there is no cost to the student for the 13 week session. All class materials and tools are provided.

Around the TableAround the Table is a series of fun and engaging classes taught by UVM’s Expanded Food & Nutrition Education Program (EFNEP) that helps eligible participants learn how to shop smarter, eat healthier, save money and be active through a combination of discussion, hands-on activities and making healthy recipes. Topics include: saving money, picky eaters, planning meals, WIC foods, growing food, eating better, healthy choices, storing food and healthy recipes. If you are a parent and have a limited income, or are eligible for 3SquaresVT, WIC, Head Start, school meals, or another similar program, you probably qualify. Contact Amy Davidson, EFNEP Coordinator; 802-656-2311, [email protected]

3 2 | R e c i p e s

Recipes

This section includes a diversity of recipes that highlight local ingredients and are meant to be simple and easy to prepare.

R e c i p e s | 3 3

The following recipes were compiled by Caroline Homan, Food Education

and Nutrition Coordinator at City Market/Onion River Co-op. Many of the recipes are from

City Market’s community cooking classes. These recipes highlight local ingredients and dishes

from around the world and are meant to be simple and easy to prepare. Enjoy!

Breakfast . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . p . 34

Salads . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . p . 36

Sides . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . p . 40

Pickles . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . p . 44

Soups & Bread . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . p . 46

Mostly 1-Pot Meals . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . p . 50

Dessert . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . p . 56

Blueberry Coconut Brown Rice Salad

3 4 | R e c i p e s – B r e a k f a s t

D I R E C T I o N S✱ Preheat oven to 375°F and line muffin tins with liners. ✱ In a large bowl, combine the flour, sugar, baking powder, salt,

cinnamon, and nutmeg. ✱ Blend in the oil or melted butter. ✱ Add the milk, pumpkin, and egg, stirring the ingredients

until they are just moist. ✱ Add the optional cranberries. ✱ Spoon the batter into 12 muffin cups and bake for 18-20

minutes, or until golden on top. ✱ Freeze any extras and reheat by placing in a 350-degree oven

for 10 minutes.

TipIf using canned pumpkin, stir some of the leftover pumpkin into your favorite pancake recipe (or add in the morning to the overnight soaked pancake recipe—see next page).

Pumpkin-Cranberry MuffinsNothing says fall like pumpkin cranberry muffins. Fresh cranberries freeze great, so when you see them, pop a bag in the freezer.

(And leftover muffins freeze well, too!)M a k e s 1 2 m u f f i n s ✱ Adapted from Good Food Gourmet

I N G R E D I E N T S3/4 cup whole-wheat pastry flour3/4 cup all-purpose white flour1/3 cup maple syrup, honey, or sugar2 tsp. baking powder1/4 tsp. salt1/2 tsp. cinnamonpinch nutmeg4 Tbs. oil or melted butter1/2 cup milk1/2 cup mashed cooked pumpkin/squash (fresh or canned)1 large egg, lightly beaten3/4 cup chopped fresh cranberries

R e c i p e s – B r e a k f a s t | 3 5

D I R E C T I o N S

✱ Combine flour and yogurt in a medium mixing bowl. Stir well.

✱ Cover and leave on the counter overnight.

✱ The next morning, stir in eggs, optional oil, baking soda, and salt.

✱ Cook in a well-greased pan as you would any pancakes.

TipsThese pancakes come together in a snap in the morning if you soak the flour in yogurt overnight—it makes the whole grains more digestible and gives the pancakes a pleasant, sourdough-like flavor. Freeze leftovers in a Ziploc bag—simply pop them in the toaster when you want to eat them.

Overnight Soaked PancakesEnjoy with applesauce, maple syrup, honey, yogurt, and/or

fresh or frozen fruit in the batter or on top.

S e r v e s 4 ✱ Adapted from Nourishing Traditions.

I N G R E D I E N T S 1 cup whole wheat flour (or part buckwheat, rolled oats, etc.)1 cup plain yogurt or buttermilk3 eggs2-3 Tbs. melted butter/oil (optional)Pinch baking sodaPinch saltButter for greasing skillet

D I R E C T I o N S

✱ In a large bowl, mix chopped cabbage, carrots, cucumber, and celery.

✱ Add lemon juice, olive oil, salt and pepper.

✱ Mix well, cover, and refrigerate for an hour or several days.

Moroccan Lemon Vegetable SaladThis salad keeps in the fridge as a tasty,

healthy salad all week long.

S e r v e s 4 ✱ Adapted from Giora Shimoni for About.com Kosher Food.

I N G R E D I E N T S1/2 cabbage head, thickly chopped2 carrots, peeled and sliced into circles1 large cucumber, seeds removed and sliced into half-circles3 celery stalks, choppedJuice from 2 lemons1 Tbs. olive oilSalt to tasteFreshly ground black pepper

3 6 | R e c i p e s – S a l a d s

D I R E C T I o N S

✱ Mix everything together.

✱ Let sit about 20 minutes before serving so that the flavors combine.

Parsley SaladJulie Rubaud of Red Wagon Plants, who’s an amazing cook, showed us how to make this zesty herb salad in a City Market “Cooking with your Farmer” class. It makes a great soup side (or stir a spoonful right into soup!). It keeps well in the fridge.

S e r v e s 4 ✱ From Julie Rubaud, Red Wagon Plants.

I N G R E D I E N T S2 cups chopped parsley (about 1 bunch)3 scallions, washed and chopped finelyJuice from 1/2 a lemon1 Tbs. olive oilSea salt to taste

R e c i p e s – S a l a d s | 3 7

D I R E C T I o N S

✱ Remove stems from kale, cut or tear into small or large strips, and place in a large mixing bowl.

✱ Add salt and olive oil and gently massage into kale for a few minutes with your fingers, until kale starts to wilt.

✱ Add vinegar and massage a few minutes more.

✱ Finally, add any of the extra additions and some black pepper.

✱ Adjust seasoning to taste, and serve.

Massaged Kale SaladThis is a new favorite! Quick and easy, it’s also fun for kids and grown-ups to make. We almost never measure the ingredients when

we make this— the recipe is easy to adjust on the fly. Leftovers keep well in the fridge.

S e r v e s 4

I N G R E D I E N T S1 bunch kale (any variety – we particularly like the dark green Lacinato or “dinosaur” kale)Pinch of salt1/4 cup olive oil2 Tbs. vinegar/lemon juiceFreshly ground pepper to taste

optional AdditionsDiced apple, sliced celery, pieces of feta cheese, halved walnuts, dried cranberries/raisins, toasted pumpkin seeds/sunflower seeds, fresh avocado, fresh parsley, minced garlic, etc.

3 8 | R e c i p e s – S a l a d s

D I R E C T I o N S

✱ Dice zucchini into small pieces.

✱ Heat 2 Tbs. olive oil in a pan over medium heat and sauté the zucchini and corn, stirring, until lightly browned.

✱ In a large bowl, combine tomatoes, onion, garlic, red pepper flakes, couscous, vinegar, and herbs.

✱ Add zucchini and corn, as well as salt and pepper to taste.

✱ Cover, and let sit at room temperature for at least 45 min.

✱ The couscous will absorb the juice from the tomatoes and plump up. Before serving, add remaining 3 Tbs. olive oil, stir well, and check for seasoning. To make it a meal, add a can of drained black beans.

Couscous SaladA simple salad that can be a meal in a bowl with the addition of your favorite variety of beans.

No need to cook the couscous—a plus, when the weather is hot!

S e r v e s 4

I N G R E D I E N T S 2 small zucchini2 cups corn (fresh or frozen)5 Tbs. olive oil, divided2-3 fresh, juicy tomatoes, chopped1/2 onion, finely chopped2 garlic cloves, mashed or minced1 tsp. crushed red pepper flakes, or to taste (optional)2/3 cup uncooked couscous2-3 Tbs. apple cider vinegar, or to taste1/2 cup-1 cup minced herbs (parsley, dill, chives, mint, etc.)Salt and pepper to tasteOpt. can of beans (such as black or kidney beans), drained and rinsed.

R e c i p e s – S a l a d s | 3 9

D I R E C T I o N S

✱ Combine all the ingredients and serve as a delicious side dish. Or, as a dessert variation, top each portion with a dollop of cashew cream (see this option below).

option3/4 cup cashews 1 cup water 1 Tbs. honey 1/8 tsp. vanilla

Blend ingredients until smooth. Serve over blueberry coconut rice.

Blueberry Coconut Brown RiceAn amazing combination.

Sweet, nutty , and delicious as a side dish—or a dessert!

S e r v e s 4 ✱ Recipe from Mary Manghis, City Market Produce Buyer

I N G R E D I E N T S4 cups cooked short-grain brown rice (or 2 cups uncooked short-grain brown rice, cooked in 4 cups salted water for 45 minutes; cooled)2 cups fresh blueberries (or frozen, thawed)1/2 cup dried shredded coconut1/2 cup chopped nuts (such as almonds, walnuts, pecans, etc.)1/4 cup maple syrup or honey

4 0 | R e c i p e s – S i d e s

D I R E C T I o N S

To Make the Dressing✱ Toast cumin seeds in a small skillet until golden and

fragrant, about 3 minutes. Combine cilantro, parsley, lemon juice, olive oil, garlic, cayenne, and a pinch of salt in a blender, and mix until thoroughly combined.

To Make the Roasted Eggplant✱ Preheat broiler. Slice eggplant into 1/2-inch thick pieces.

Brush sides with olive oil and season with salt. Place on baking sheet and broil until golden brown, about 5 minutes, turning once (watch carefully!). Then turn oven temperature down to 450°F and roast eggplant until fork-tender, a few more minutes, or as needed. Serve eggplant drizzled with dressing.

Cilantro-Parsley Dressing with Roasted Eggplant—Or Any Vegetable!We love this lemony herb dressing in the summertime—throw any vegetable on the grill or under the broiler,

and jazz it up when you drizzle a little of this dressing on it. Also great on a bean or beef burger.

S e r v e s 4

I N G R E D I E N T SDressing1/2 tsp. whole cumin seeds1/4 cup fresh cilantro leaves1/4 cup fresh parsley leaves3 Tbs. lemon juice6 Tbs. olive oil1 clove garlic, chopped1/8 tsp. cayenne (or to taste)Salt to taste

Roasted Eggplant1 eggplant2 Tbs. olive oilSalt to taste

R e c i p e s – S i d e s | 4 1

D I R E C T I o N S

✱ Wash and dry the zucchini.

✱ Cut them diagonally into long, oval-shaped slices, about 1/3-inch thick, and place in a mixing bowl.

✱ Sauté the garlic in olive oil in a small saucepan until golden.

✱ Remove the garlic pieces and set aside on a small plate.

✱ Preheat broiler. Drizzle the zucchini with garlic-flavored oil and mix well.

✱ Place on a baking sheet and broil close to the heat for 3-4 min. on each side, until golden-speckled (watch carefully!).

✱ Arrange the zucchini on a platter and sprinkle with the chopped herbs, vinegar, salt, and garlic.

Marinated ZucchiniA perfect way to use up a lot of zucchini and have a side dish ready to go in the fridge—

leftovers keep well for a week.

S e r v e s 6 ✱ Adapted from the Moosewood Cookbook.

I N G R E D I E N T S1/4 cup olive oil2 Tbs. red wine vinegar5 small or medium zucchini6 cloves garlic, minced2 Tbs. fresh mint, basil, thyme, etc., mincedSalt to taste

4 2 | R e c i p e s – S i d e s

D I R E C T I o N S

✱ Preheat oven to 400°F.

✱ Brush baking sheet with 1 Tbs. olive oil.

✱ Combine carrots, onions, cumin seeds, and salt in a large bowl.

✱ Toss with remaining olive oil to coat.

✱ Spread in a single layer on a prepared baking sheet.

✱ Roast carrots until tender and lightly caramelized, turning carrots over once, 35 minutes for firm carrots, and up to 45 minutes for soft and slightly caramelized carrots.

✱ Serve garnished with fresh cilantro, fresh squeezed lemon juice, and/or yogurt, if desired.

Cumin Roasted CarrotsThis recipe was the winner of City Market’s 2012 “We Love Local Food” recipe competition, all featuring carrot dishes!

The contributor says: “Simple ingredients and easy to prepare, but still a warming, delicious side dish.”

S e r v e s 4 ✱ Recipe from April Howard, Co-op Member.

I N G R E D I E N T S3 Tbs. olive oil, divided12 medium carrots, cut on the diagonal into 1/2-inch thick pieces1 large onion, sliced into thin half-moons1 1/2 tsp. whole cumin seeds1 tsp. salt

optional1 Tbs. lemon juice1/2 cup fresh cilantro1/2 cup yogurt

R e c i p e s – S i d e s | 4 3

D I R E C T I o N S

✱ If you want the veggies to be super crunchy: In a large container, combine cucumbers, onions, green pepper and 2 Tbs. of the salt. Cover with crushed ice and mix well. Refrigerate for 8 hours. Drain, rinse, and drain again. Or, just continue with the recipe below:

✱ In a saucepan, combine the sugar, vinegar, celery seed and 1 Tbs. salt. Bring to a boil and cook, stirring, for 1 minute. Let stand until warm.

✱ Divide cucumber mixture into freezer bags or containers. Pour pickling liquid over cucumbers and seal tightly.

✱ Label contents and date. Freezer pickles are ready after 2 weeks.

✱ Thaw at room temperature for 4 hours before serving.

✱ Keeps all winter long in the freezer!

Freezer Cucumber PicklesThese pickles were taught in a City Market “Preserving the Harvest” class and have since become a staff favorite!

While they have a good bit of sugar, most of the sugar stays in the brine.

Recipe from Devon Karn

I N G R E D I E N T S2 pounds pickling cucumbers, thinly sliced3 medium white onions, thinly sliced1 large green pepper, thinly sliced3 Tbs. salt, divided2 cups sugar1 cup white vinegar1 Tbs. celery seed

4 4 | R e c i p e s – P i c k l e s

D I R E C T I o N S

✱ Trim top and bottom of pickling cucumbers or other vegetables.

✱ Cut vegetables into rounds or spears and pack as many as you can fit into a quart-size mason jar.

✱ Add 1 Tbs. salt and any herbs/spices you would like.

✱ Fill jar with water until it covers the vegetables, leaving about 1/2-inch space at the top.

✱ Screw on lid and shake well to dissolve salt.

✱ Place on the kitchen counter for 2-5 days, pressing vegetables below the brine with your fingers or a spoon each day, until you like how pickled they taste.

✱ Store in the refrigerator for a few weeks to a few months.

Sunshine PicklesThese pickles are preserved using lacto-fermentation, a traditional way to pickle vegetables using simply salt.

We make many jars of these each summer when we do kids’ activities around the community.

M a k e s 1 q u a r t ✱ Adapted from Wild Fermentation.

I N G R E D I E N T S1 pound pickling cucumbers (or mixture of any crunchy vegetables, such as carrots, green beans, onions, etc.)1-2 Tbs. salt (depending on taste and temperature—the higher level is good in hot weather)2 tsp. favorite spices – pickling seed mixture, dill seed, celery seed, coriander seed, mustard seed, peppercorns, etc.1 wide mouth quart-size mason jar with lid

optional1 tsp. ground turmeric – gives pickles a golden color

R e c i p e s – P i c k l e s | 4 5

D I R E C T I o N S

✱ Sauté the onions in the oil for about 5 minutes or until the onions begin to soften.

✱ Stir in the potatoes, carrots, yellow vegetables, black pepper, and turmeric.

✱ Add the stock or water and simmer for 15-20 minutes, or until vegetables are soft.

✱ Stir in the milk and grated cheddar cheese.

✱ When soup is cool enough to handle, blend until smooth.

✱ Gently reheat.

✱ Add salt to taste, and serve topped with minced scallions, chives, or parsley.

Golden Cheddar Cheese SoupA kids’ favorite, this soup can be made with

summer or winter vegetables.

S e r v e s 4 ✱ Adapted from Moosewood Restaurant Cooks at Home.

I N G R E D I E N T S1 yellow onion, chopped2 Tbs. olive oil2 medium potatoes, sliced1 medium carrot, sliced1-2 cups yellow/orange vegetables (summer squash, sweet potato, butternut squash, cauliflower, etc.), sliced1/2 tsp. ground black pepper (or to taste)Pinch ground turmeric2 cups vegetable stock or water1 cup milk1 cup grated sharp cheddar cheeseSalt to tasteMinced fresh scallions, chives, or parsley

4 6 | R e c i p e s – S o u p s & B r e a d

D I R E C T I o N S

✱ Soak lentils in 2 cups warm water for 10 minutes.

✱ Then pour off water, rinse, and drain.

✱ Heat oil in a medium-sized pot. Once oil is hot, add onion, garlic, turmeric, lentils, and salt, and stir for 2 minutes.

✱ Add 6 cups water to the pot, cover, and bring to a boil.

✱ Reduce heat to low and cook for 30-45 minutes, or until lentils are soft.

✱ Taste and adjust seasoning.

✱ For added flavor, toast cumin seeds and add to soup before serving.

DalThis lentil dish is popularly eaten in India, Nepal, Bhutan, and Tibet. This recipe was taught to us in a City Market

“Mosaic of Flavors class” by Bhutanese sisters. Serve with rice.

S e r v e s 4 - 6 ✱ Recipe from Bhagawati Gurung

I N G R E D I E N T S1 cup red lentils1 Tbs. vegetable oil1/2 cup chopped onion2 garlic clove minced1/2 tsp. turmeric powder2 tsp. saltOptional: 1 tsp. cumin seeds toasted in a little butter or vegetable oil

R e c i p e s – S o u p s & B r e a d | 4 7

D I R E C T I o N S✱ Place potatoes, beets, and water in a medium-sized

saucepan. Cover and cook over medium heat until tender (20 to 30 minutes). Meanwhile, melt butter or olive oil in a large soup pot. Add onion, caraway seeds, and salt. Cook over medium heat, stirring occasionally, until the onions are translucent (8 to 10 minutes). Add celery, carrots, and cabbage, plus 2 cups of the cooking water from the potatoes and beets. Cover and cook over medium heat until the vegetables are tender (another 8 to 10 minutes). Add the remaining ingredients (including all the potato and beet water), cover, and simmer for at least 15 more minutes. Taste to correct seasonings, and serve hot, topped with sour cream or yogurt and a light dusting of dill.

VariationsAdd other root vegetables (celeriac is great in this, as are turnips and kohlrabi); add sauerkraut or other lacto-fermented veggies at the end of cooking, just to heat through.

Russian Cabbage BorschtA favorite, hearty recipe that’s a meal in a bowl,

taught in a City Market winter cooking class on cooking with beets.

S e r v e s 6 ✱ Adapted by Jason Frishman from the Moosewood Cookbook

I N G R E D I E N T S1 1/2 cups thinly sliced potato1 cups thinly sliced beets4 cups water1 to 2 Tbsp. butter1 1/2 cups chopped onion1 small tsp. caraway seeds1 1/2 tsp. salt (or more to taste)1 stalk celery, chopped1 medium-sized carrot, sliced3-4 cups shredded cabbagefreshly ground black pepper1 tsp. dill (plus extra, for garnish)1-2 Tbsp. cider vinegar1-2 Tbsp. brown sugar or honey1 cup tomato puree

4 8 | R e c i p e s – S o u p s & B r e a d

optional Toppingssour cream or yogurtextra dill

D I R E C T I o N S✱ Mix all of the dry ingredients in a medium bowl. Add water

and stir well (the dough will be sticky). Cover the bowl with plastic wrap and let rest for 12-18 hours at room temperature. Generously cover a large cutting board or clean dish towel with flour. Fold the dough over once or twice in the bowl and place on the cutting board. Gently turn so all sides are covered with flour. Prepare a bread pan by greasing it with oil or butter and sprinkling wheat bran, cornmeal, or rolled oats on the bottom and sides. Gently lift bread dough into pan and pat to make the top level. Cover the dough with a dish towel and let rise about 2 hours, or until doubled in size. Heat the oven to 400°F. Cut a couple of slits into the top of the bread dough to help release steam. Sprinkle with a few oats, if desired. Bake in the middle rack of the oven for about 30-35 minutes, or until the top is golden brown and the bottom of the loaf sounds hollow when you tap it with your finger. Remove from pan and allow to cool completely on a rack before serving. Place a clean dish towel over the top while cooling for a softer crust.

I N G R E D I E N T S2 1/4 cups all-purpose or bread flour (such as King Arthur)3/4 cup whole wheat bread flour, rye flour, spelt flour, rolled oats, or other favorite whole grain flour1/4 tsp. yeast1 1/4 tsp. salt1 1/2 cups waterExtra flour for dusting bread doughOil for coating panWheat bran, cornmeal, rolled oats, etc. for coating pan

R e c i p e s – S o u p s & B r e a d | 4 9

Sandwich-Style No-Knead BreadThere are a lot of recipes for no-knead bread out there. In this recipe, we simply bake the bread in a regular bread pan to make

a nice, sandwich-style loaf with little fuss. This is a great soup side and saves money on buying a loaf of bread!

M a k e s 1 l o a f ✱ Adapted from My Bread.

5 0 | R e c i p e s – M o s t l y 1 - Po t M e a l s

D I R E C T I o N S

✱ Preheat oven to 400°F.

✱ In a large pot with an oven-proof lid (or a large casserole dish), heat olive oil and sauté onion, carrots, and celery for a few minutes.Add brown rice, water, and salt. Stir.

✱ Place chicken on top of the rice mixture, being careful not to overlap pieces. Lightly salt and pepper the chicken. Cover with an oven-proof lid or aluminum foil and bake for 1 hour.

✱ Remove the cover and bake for 15-20 minutes longer to brown the chicken, or until the brown rice is tender and the chicken is cooked through.

Curry VariationAdd 1 package frozen peas and 1 Tbs. curry powder along with the rice, water, and salt.

One-Pot Chicken and RiceThis one-pot meal is so simple to prepare,

it’s a favorite during busy times.

I N G R E D I E N T S1 Tbs. olive oil1 onion, diced2 carrots, cut in quarters and thinly sliced2 stalks celery, sliced2 cups uncooked brown rice4 cups water2 tsp. salt, plus more for salting chicken2 packages chicken drumsticks (about 6 pieces), or 1 package chicken legs & thighs (about 3 pieces)Freshly ground black pepper

D I R E C T I o N S

✱ In a large pan, heat oil over medium-high heat.

✱ Add cumin seeds, ground cumin, onion, ginger, and garlic and sauté for 3-5 minutes, or until onion is tender.

✱ Stir in the potatoes, beans, and turmeric and cover for 5 minutes.

✱ Add the cauliflower, tomatoes, salt, curry powder, water, and add any chili pepper as desired.

✱ Cover and simmer until vegetables are cooked, about 20 minutes, stirring occasionally.

✱ Serve over Jasmine rice (or your favorite variety).

Mixed Vegetable CurryWe learned this recipe in a “Mosaic of Flavors” class. It’s a classic Bhutanese/Nepalese vegetable curry. Feel free to adjust the

vegetables to suit your tastes! Oh, and this makes a big stew, so invite your friends!

S e r v e s 6 - 8 ✱ Recipe from Dhana Khadka

I N G R E D I E N T S1/2 cup oil2 tbs. whole cumin seeds1 tsp. ground cumin1 onion, chopped1 tsp. ginger, finely grated4 cloves garlic, finely minced4 potatoes, cut into 1-inch chunks3 cups green beans, sliced into 1-inch pieces1 tsp. turmeric powder1 small cauliflower, chopped into flowerets2 medium tomatoes, chopped1 Tbs. salt1 tsp. curry powder1 1/2 cups waterChili pepper, to taste

R e c i p e s – M o s t l y 1 - Po t M e a l s | 5 1


D I R E C T I o N S

✱ Heat olive oil in a large, heavy-bottomed pot.

✱ Add onion and spices and sauté a few minutes, until golden.

✱ Add bell peppers and sweet potatoes and sauté 2 more minutes.

✱ Add tomatoes and salt and 1-2 cups water and cook, partially covered, until the sweet potatoes are almost tender, about 10-15 minutes.

✱ Add zucchini, fresh garlic, and chickpeas and cook, partially covered, until zucchini is tender, about 5-7 more minutes (add raisins at this point, too).

✱ Taste for seasoning and finish with fresh lemon juice and chopped fresh cilantro.

✱ Serve with couscous and spicy sauce (on top), and yogurt on the side.

Moroccan Vegetable Stew with Couscous and Spicy SauceA hearty, warming stew which makes great leftovers. Serve with couscous on the side, and if you like it hot, spicy sauce!

Add a dollop of yogurt for a delicious, family-friendly meal.

Please see next page for Couscous & Spicy Sauce recipes

I N G R E D I E N T S1/4 cup olive oil1 onion, diced1 tsp. ground coriander1/2 tsp. cinnamon1/2 tsp. ground cumin2 bell peppers, cut into 1-inch pieces (such as 1 red and 1 yellow)2 medium sweet potatoes, cut into cubes1 14.5-oz can diced tomatoes (or 2 fresh tomatoes)1 tsp. salt 2 medium zucchini, cut into cubes1-2 cloves garlic, diced1 15-oz can chickpeas, drained and rinsed1 Tbs. lemon juiceFresh cilantro

optional: 1/4 cup raisins


Spicy Sauce

I N G R E D I E N T S1/3 cup olive oil1/2 tsp. ground cumin1/4 tsp. salt1/2-2 tsp. ground cayenne (to taste)1 clove garlic, finely minced

D I R E C T I o N S

✱ Gently warm over low heat in a small saucepan until garlic puffs up and becomes golden.

✱ Remove from heat before garlic becomes too crisp.

Couscous

I N G R E D I E N T S2 cups couscous3 cups water1 tsp. salt

D I R E C T I o N S

✱ Bring water and salt to a boil in a medium pot.

✱ Add couscous and stir.

✱ Turn off heat and keep covered for 5 minutes.

✱ Fluff with a fork before serving.


D I R E C T I o N S

✱ Sauté onions and garlic in olive oil in a wide skillet until lightly golden. Add carrot and sundried tomatoes, and sauté for a few more minutes, adding just enough water to rehydrate the tomatoes. Add kale/chard and salt and pepper to taste and mix with other vegetables, covering pan for a few minutes so chard wilts.

✱ Uncover and stir well, then use the back of a spoon to make 8 depressions in the cooked leaves, circling the pan like numbers on a clock. Break an egg into each depression, being careful to keep yolks whole. Sprinkle with a little paprika or chili powder. Cover the pan again and allow eggs to poach until the whites are no longer runny (5-10 minutes).

✱ Remove from heat and serve over cooked brown rice (cook two cups dried brown rice in 4 cups of salted water for 45 minutes for a family of 4) or with favorite crusty bread or toast.

“Eggs in a Nest”A great way to use a big bunch of kale or Swiss chard and make it a dinner.

Simply crack eggs into the sautéed greens and serve over brown rice or bread!

S e r v e s 4 ✱ Adapted from Animal, Vegetable, Miracle.

I N G R E D I E N T S3 Tbs. olive oil1 medium onion, choppedGarlic to taste1/2 cup sundried tomatoes1 carrot, chopped1 large bunch kale (stems removed) or Swiss chard, washed and chopped, or about 1 pound of any favorite seasonal greensSalt and pepper to tastePaprika or chili powder (if desired)8 eggs


D I R E C T I o N S✱ Very finely chop onion, pepper, and potato and grate garlic and

carrots. Heat oil in a large pot over medium heat and brown beef. Once it is brown, add vegetables and salt, chili sauce, and cilantro and cover, stirring frequently. Cook until potato is tender, about 5-10 minutes. To assemble sambousas: Place spring roll wrapper in front of you with one corner pointed down, like a diamond. Bring the two side corners together and overlap them, as if you were making a kite or ice cream cone shape (a little water can help the two overlapping pieces stick together). Pick the cone-shaped wrapper up with your hand and spoon a dollop of filling into the center. Fold the top corner over the filling and pat or pinch closed (a little water can help again).

✱ To fry: Pour oil into a large saucepan until it is about 2 inches high in pan and heat over medium-high heat. Once it is hot, add enough sambousas to fill the pan and fry until golden brown on each side. To bake: Preheat oven to 375°F. Prepare a baking sheet with parchment paper or oil and bake sambousas on both sides until golden brown, about 15 minutes on each side.

Somalian SambousasThis recipe was taught to us in another City Market “Mosaic of Flavors” class. These triangle-shaped pockets have become a favorite

treat around town in Burlington. Try baking instead of frying for a variation.

M a k e s a b o u t 3 d o z e n ✱ Recipe from Fardowsa Yusuf.

I N G R E D I E N T S1 package square “spring roll” wrappers1 onion1 green pepper2 potatoes5 garlic cloves3 carrots3 Tbs. canola oil, plus extra for frying sambousas1 1/2 pounds ground beef1/2 tsp. salt, or to taste1 Tbs. chili sauce1/4 cup fresh cilantrooil (enough for frying)

D I R E C T I o N S

✱ Combine yogurt, honey, vanilla, and optional blueberries in a small Ziploc bag.

✱ Seal tightly and shake to combine ingredients.

✱ Combine salt and ice in a large Ziploc bag.

✱ Place small bag in large bag and seal tightly.

✱ Shake up and down and side to side for about 5 minutes, or until contents are frozen (be careful not to tear the outer bag).

Homemade Frozen YogurtKids love making frozen yogurt this way in a Ziploc bag filled with salt and ice. The more they shake, the faster it will freeze.

No ice cream maker required!

S e r v e s 1 - 2 ✱ Makes about 1/2 cup frozen yogurt

I N G R E D I E N T S1/2 cup yogurt1-2 Tbs. honeyA few drops of vanillaOpt. 1-2 Tbs. blueberries (fresh or frozen)6 Tbs. coarse salt3 cups ice

5 6 | R e c i p e s – D e s s e r t s

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