by Lori Wuellner
The week of Aug. 7-13 has been dedicated to supporting our farmers markets and in doing so you’ll benefit them and yourself.
You’ll not only be eating foods that have been grown and harvested close to home (nutritional bonus) but you can also save on food costs. Check out these tips to help you maximize your produce food dollars:
• Be flexible – Plan your menus based on the abundance of crops available during the growing season. Go with a shopping list, but be willing to alter it if you find other foods offered for better deals.
• Buy at the peak of the season – The first or last foods of the season always cost the most. Buys foods when they are at the growing season’s peak weeks, when their taste is at its best and the competition between farmers lowers prices.
• Get to know your local farmers – Many times the people selling products at the market are the same people who grow the food. Let them know about the items that you’ve enjoyed in the past and ask questions about their farm. Enjoy their company a little and share a smile. If you’re not sure how to prepare an unusual fruit or vegetable, ask the farmer for some tips. They might even have printed recipes available for you to take home.
• Buy in bulk, if possible. Large amounts of fresh produce are sold at their lowest price of the year during the peak weeks of that fruit or vegetable’s growing season. For example, apples, berries, green beans, peaches, sweet corn and tomatoes can often be bought in bulk amounts at a very good price.
Consider getting together with others to purchase a bushel or two of fresh fruits or veggies when they are at a low price during the peak weeks of the season. Then, divide the wonderful food that you purchased. Or, if you are willing and able to preserve these foods by freezing, canning or drying them, consider purchasing some extra quantities for your family to enjoy later in the year.
By buying them when they are at their lowest price during the peak growing season, you could enjoy the savings all year. For example, the price of berries is about half as much in the summer as in the winter. If you and your family enjoy smoothies for a treat, and you have extra room in your freezer, purchase a few more pounds of berries when they are on sale, freeze and enjoy them long after the season peaks. For more information on food preservation to go the K-State Extension website at…http://www.rrc.k-state.edu/preservation/
• Buy at the end of the day. Farmers don’t want to have to haul unsold produce home, so you may be able to shop late and net a “don’t-want-to-pack-it-up” bargain.
Lori Wuellner is a Wyandotte County Extension agent, Family and Consumer Sciences, K-State Research and Extension, 1216 N. 79th St., Kansas City, Kan. Telephone 913-299-9300, email [email protected].
Give the following veggie burgers a try to use up bell peppers or squash.
Black Bean Veggie Burgers
Ingredients
1 can (15 ounces) black beans, rinsed and drained
1 raw egg
¾ teaspoon garlic powder (or more, if desired)
¾ teaspoon chili powder (or more, if desired)
¾ ground cumin (or more, if desired)
½ cup chopped sweet bell pepper or summer squash
½ cup finely chopped onion
1/3 cup dry bread or cracker crumbs, or cornmeal
1. Wash your hands and work area.
2. On a plate, mash beans thoroughly with a sturdy fork.
3. In a mixing bowl, mix all ingredients except bread crumbs.
4. Stir in bread crumbs.
5. Form mixture into four patties.
6. Spray a skillet with non-stick cooking spray.
7. Over medium heat, cook patties for 4-5 minutes on each side, until browned.
8. Serve hot.
9. Cover and refrigerate leftovers or freeze.
Nutrition Facts for 2 patties: 290 calories, 4.5 g fat, 1 g saturated fat, 0 g trans fat, 47 g carbohydrates, 17 g protein, 95 mg cholesterol, 290 mg sodium and 13 g dietary fiber.
(Source: Dining on a Dime, Eating Better for Less, June/July 2012)