Fresh Eats Blog: Microgreens

Here at the Coquitlam Farmers Market we are all about local, seasonal and sustainably grown produce. What better way to celebrate the summer months than a fresh take on some familiar foods! This week’s topic: microgreens.

Did you know raspberries belong to the same botanical family as the rose and the blackberry?

Did You Know?

Although, young and the first growth from a seed, did you know microgreens are packed full of  vitamin E, K and C? What has been doubled by some as the new kale of healthy eating, microgreens are the perfect garnish to almost any dish!

Microgreens  are in season in South West British Columbia! These young vegetables and herbs that are harvested while tiny, tender, and tasty. Make sure you stop by the market this Sunday to try some of the province’s best!

Recipe of the Week

Mushroom-and-Microgreen Omelet

Courtesy of MARTHA STEWART LIVING

Ingredients:

1 tablespoon unsalted butter, divided
1 1/2 ounces white mushrooms, thinly sliced (about 3/4 cup)
Coarse salt and freshly ground pepper
3/4 cup microgreens
3 large eggs

Directions:

Step 1- Heat half the butter in a small nonstick skillet over medium-high heat. Cook mushrooms, undisturbed, until they begin to release their liquid, about 2 minutes; season with salt and pepper, and stir. Cook until golden brown, about 2 minutes more. Transfer mushrooms to a small bowl; stir in microgreens.

Step 2- Whisk eggs in a medium bowl until well combined; season with salt and pepper. Wipe skillet clean with paper towels. Melt remaining butter over medium heat, swirling to coat bottom of pan. Pour eggs into skillet, and cook, undisturbed, until edges are set slightly.

Step 3- With a heatproof flexible spatula, push eggs from edge toward center, tilting pan to let uncooked eggs run underneath, until omelet is just set, 1 to 2 minutes.

Step 4- Place mushroom filling on 1 side of omelet. Using spatula, gently fold other side of omelet over filling. Serve immediately.

Ingredients at the Market

Microgreens: Nutrigreens, Wah Fung Farm

Butter & Cheese: Golden Ears Cheescrafters

Eggs: Rockweld Farm

Other Greens and Vegetables: Amazia Farm, Beckmann Farm, Floralia Growers, Forstbauer Farms, Langley Organic Growers, Never Say Die Farm, Ripple Creek Organic Farm, Shen’s Farm, Wah Fung Farm

Steps on How To Grow

Microgreen Planting 101:

Step 1- Choose a shallow container with sufficient drainage holes.

Step 2- Fill the container with one and a half inches of organic soil or compost. To ensure the soil is flat so that the greens will sprout evenly, use a piece of cardboard and gently press down.

Step 3- Find the seed mix that fits your growing need. Certain varieties will sprout at the same time, while single-crop microgreens are another option. Place the seeds on the surface of the soil and us the piece of cardboard used in the previous step to lightly press them into the soil.

Step 4- Use a wire-mesh sieve to sift a very fine layer of dry potting mix over the seeds. Place your pot in a warm and dark space until germination. Then place them in a sunny spot.

Step 5- Carefully water the seeds in with a gentle shower from a watering can. Place the tray on a sunny, south-facing windowsill or under grow lights. Expect the seeds to germinate in three to seven days.

Step 5- Ensure the soil is consistently moist. If you feel you have overwatered your plant, tip out excess moisture.

Step 6- Once your microgreens are ready for harvest, snip the plant right above the soil line when their first true leaves unfurl which is about seven to fourteen days after germination, depending on the green.

Microgreens in B.C.

There are a growing number of  farmers who produce microgreens in B.C. This easy-to-grow product ensures a longer growing season. This in combination with the provinces warm climate and ocean breeze makes this a great place to farm this product!

Microgreens are slowly becoming easier to find as they become more popular, but they are still rare in grocery stores and must often be bought directly from their growers.

Getting to Know: Nutrigreens

I always enjoy myself at farmers markets. No matter how tired or how bad my personal life gets, it all goes away. This because I enjoy myself and I’m in the moment.

Nearly a decade ago, Serge Krivoy began learning how to grow Microgreens. For two years and four seasons, he worked on his craft before selling his first crop.

Following the passing of his mother, Serge decided to use his emotions that he inherited as fuel to establish a farm enterprise.

I was determined to grow chemical free food. I was also committed to buying local supplies and talent to support our community in the form of the multiplier theory. Now my motivation has evolved. I now grow Microgreens and Baby Greens naturally for my family and friends because farming is just fun.

The seed of creating chemical free and organic produce was first planted in his final year at Simon Fraser University. Serge and a team of students across varying disiplanes entered an open concept business plan competition, hosted by the University of Toronto in 2008.

We placed second. I had a lot of fun. “Work” for twelve hours flew by. I knew then that I wanted to be involved in the new wave of young farmers entering the agriculture sector.

Nutrigreens’ operations are processed by hand. Serge says this keeps himself grounded and connected with the environment.

Each stem is touched by a caring human hand insuring a very high standard for safety and quality control.

Serge adds this method is proven safe, efficient and effective.

Nature has been growing all plant life naturally, without chemicals for thousand of years.

Microgreens are harvested before the root. They are grown in soil and are easier to eat then the full grown version of themselves, enabling endless possibilities of pairing Microgreens with your favourite meals.

I believe Microgreens are the next evolution in eating whole food well because they are approximately twelve times more nutritionally dense than the same seed grown up.

Serge says he enjoys participating in farmers markets and is happy to say he earns a living off of what he loves to do.

Costumers have access to fresh produce with the highest nutritional density because all produce are harvested and processed the same day the product are sold.

He has joked with his colleague about going to farmers markets to relax, but adds there is some truth to this.

I always enjoy myself at farmers markets. No matter how tired or how bad my personal life gets, it all goes away. This because I enjoy myself and I’m in the moment.

Finally, for Serge the importance of growing and buying local creates the multiplier effect and positive peer pressure to grow health fresh product.

Fresh Eats Blog: Blueberries

Here at the Coquitlam Farmers Market we are all about local, seasonal and sustainably grown produce. What better way to celebrate the summer months than a fresh take on some familiar foods! This week’s topic: blueberries.

Did you know depending on the variety, blueberries have either deciduous or evergreen leaves?

Did You Know?

Did you know that blueberries are Canada’s number one fruit export?Under the rights conditions, blueberries plants can last approximately 80 years and are in season in South West British Columbia for August and September!

Blueberries contain minerals such as iron, manganese, phosphorus and potassium and now with more varieties than ever, you can plant blueberries to last in a wider range of climates. Make sure you stop by the market to pick some up while they are still in season!

Recipe of the Week

Rainbow Salad with Lemon Poppyseed Dressing

Courtesy of ChristineM & allrecipes Canada

Ingredients:

3 cups torn lettuce leaves

1 cup chopped cucumber

2 chopped green onions

1/2 cup chopped yellow bell pepper

1/2 cup chopped red bell pepper

1 large carrot, peeled and sliced thin

1 apple, sliced thin 1 cup

Fresh blueberries (as much as you would like!)

1/2 cup walnuts

Dressing:

2/3 cup crumbled feta cheese

3 tablespoons apple cider vinegar

2 tablespoons fresh lemon juice

2 teaspoons Dijon mustard

2 teaspoons honey

1/2 teaspoon onion powder

1/4 teaspoon kosher salt

1/2 cup grapeseed oil

2 tablespoons poppy seeds

Directions:

Step 1- Chop apples, bell peppers, carrots, cucumbers and lettuce.

Step 2- Prepare the dressing by adding the ingredients into a small bowl. Whisk the apple cider vinegar, lemon juice, Dijon mustard, honey, onion powder, and salt together. Then slowly include the grapeseed oil and poppy seeds. Finally, whisk until combined.

Step 3- Toss the lettuce, cucumber, green onions, yellow bell pepper, red bell pepper, and carrot together in a large bowl.

Step 4- Arrange the apple slice atop the vegetable mixture. Scatter the blueberries, walnuts, and feta cheese over the top of the salad.

Step 5- Drizzle your dressing over the salad to serve.

Ingredients at the Market

Blueberries: Beckmann Farms, Floralia Growers, Mandair Farms

Flavoured Vinegar: Red Barn Plants and Produce

Cheese: Golden Ears Cheesecrafters

Bell Pepper: Floralia Growers, Never Say Die

Green Onions: Wah Fung Farm, Never Say Die, Ripple Creek Organic Farm

Carrots: Forstbauer Farms, Shen’s Farm, Ripple Creek Organic Farm

Cucumber: Shen’s Farm, Langley Organic Growers, Never Say Die

Lettuce: Langley Organic Farms, Ripple Creek Organic, Wah Fung Farm

Other Greens: Floralia Growers, Forstbauer Farms, Langley Organic Growers, Mandair Farms, Never Say Die Farm, Ripple Creek Organic Farm, Shen’s Farm, Wah Fung Farm

Steps on How To Grow

Blueberries Planting 101:

Step 1- Although considered self-pollinating, having more than one plant is beneficial to your yield. Choose between the two different varieties, ie: two different plants will ensure a higher yield.

Step 2- Plant your bushes in well-draining soil, or in a raised bed. Blueberries love the sun but also do not like to be constantly water logged. To ensure your plant does not have too much moisture, add peat moss into your soil.

Note: Depending on your climate, be prepared to water your plants frequently.

Step 3- Adding two to four inches of mulch, once a year, will help regulate moisture and keep weeds at bay. Fertilize with an acid fertilizer when the buds appear in early spring, and then again once the fruit is established.

Step 4- In your first year of growing, cut off the first bloom/blossoms. This will give you a better crop for years to come! From year one onward, prune at the end of every season.

Note: The acidity of a blueberry plants’ surroundings in crucial to its growth. If you feel you are growing in less than ideal conditions or are not seeing results, try growing your plant in a container, or consult your local garden center for any questions.

Blueberries in B.C.

Did you know in B.C. alone 700 farmers harvest upwards of 77 million kilograms of blueberries per year? The province’s Blueberry Council says this number is steadily increasing!

B.C. is one of the largest highbush blueberry suppliers in the world, ranking third internationally. Highbush blueberries alone span over 11,000 hectares (27,000 acres) across the province which is approximately 96 per cent of the countries supply of this variety of blueberry!

Fresh Eats Blog: Raspberries

Here at the Coquitlam Farmers Market we are all about local, seasonal and sustainably grown produce. What better way to celebrate the summer months than a fresh take on some familiar foods! This week’s topic: raspberries.

Did you know raspberries belong to the same botanical family as the rose and the blackberry?

Did You Know?

Did you know raspberries contain more vitamin C than oranges and are super high in fibre. This low in calorie snack is perfect as a fresh snack, a great addition to a salad or the source of extra flavour in your favourite summer drink!

Raspberries are in season in South West British Columbia until the end of August! Did you know there are over 200 types of raspberries ranging in colours from red, purple, gold or black. Make sure you stop by the market this Sunday to try some of the province’s best before their growing season is over!

Recipe of the Week

Chicken, Feta and Raspberry Salad

Courtesy of Deanna Ibbitson, Graduate Student in Human Nutrition, Faculty of Land and Food Systems, UBC

Ingredients:

The Dressing: 

  • 1/2 cup fresh raspberries
  • 1/2 cup olive oil3 tablespoons raspberry vinegar or white wine vinegar
  • 1 shallot chopped
  • 1 teaspoon honey, maple syrup, or sugar
  • Salt and pepper

The Salad Base:

  • Greens of choice, washed and chopped into bite-sized pieces
  • Sliced cucumbers
  • Sliced bell peppers
  • Chopped nuts (pecans, cashews, almonds, or hazelnuts)
  • Crumbled feta or goat cheese
  • Fresh basil

Chicken:

  • Chicken breasts of your choice

Directions:

The Dressing:

Step 1- Blend the raspberries, vinegar, shallot and honey in a blender or food processor.

Step 2- Slowly blend in the oil to make a dressing of a smooth consistency. Add salt and pepper to taste.

The Vegetables, Cheese, and Nuts:

Step 1- Prepare greens of choice. Wash and chop into bite-sized pieces. Slice cucumbers, bell peppers and chop nuts of your choice.

Step 2- Crumble feta or goat cheese and chop fresh basil.

The Chicken:

Step 1- Cook your chicken in any way that works best for you. You can grill chicken breasts on the barbeque, bake them in the oven, or fry them with a bit of olive oil. The chicken can be added to the salad warm or cold.

Step 2- Rub boneless, skinless chicken breasts with a bit of olive oil and sprinkle with salt and pepper. Bake at 350°F until cooked (the center will no longer be clear. This will take about 25 minutes depending on the size of the breast).

Step 3- Slice into bite-sized pieces.

The Final Salad:

Step 1- Toss greens with desired amount of raspberry vinaigrette.

Step 2- Add sliced veggies.

Step 3- Top with chicken, sliced veggies, fresh raspberries, feta or goat cheese, chopped nuts, and fresh basil.

Ingredients at the Market

Raspberries: Beckmann Farm, Floralia Growers, Hill Top Farm, Langley Organics, Mandair

Basil: Floralia Growers

Cheese: Golden Ears Cheescrafters

Chicken: Rockweld Farms

Bell Peppers: Never Say Die, Shen’s Farm, Ripple Creek, Snowy Mountain

Cucumbers: Forstbauer Farms, Ripple Creek Organic Farm, Shen’s Farm, Wah Fung Farm

Other Greens and Vegetables: Amazia Farm, Beckmann Farm, Floralia Growers, Forstbauer Farms, Harvest Direct, Hill Top Farm, Langley Organic Growers, Mandair Farms, Never Say Die Farm, Ripple Creek Organic Farm, Shen’s Farm, Snowy Mountain Organics, Wah Fung Farm

Steps on How To Grow

Raspberries Planting 101:

Step 1- Choosing a good quality, disease-free plant is the foundation of a good crop. Ensure the variety of raspberry you have chosen is successful in the season you are planting.

Step 2- Finding the proper location to plant is important. A loam soil with high organic matter content is ideal for planting raspberries. The site should have good air circulation for disease prevention but wind protection is necessary. The wind tends to dehydrate plants and soil, as well as breaking off the canes where they join the crown.

Step 3- Set the raspberries in rows three to four metres apart and the plants 60 to 100 cm apart within the row. Spacing can vary depending on how much space is available.

Note: Ensure the roots are moist while planting.

Step 4- Plant the raspberries slightly deeper in the ground than their original growing depth. Keep the soil evenly moist during the plants’ establishment.

Step 5- Prune plants regularly and support its growth. This may be made by placing fence posts down the center of the row and running a 15-gauge wire down on each side of the post at a height of 60 to 90 cm.

Step 6- When harvesting your raspberries they should be a good colour but firm. To ensure their quality does not deteriorate, do not pick during the heat of the day.

Raspberries in B.C.

Raspberries have been grown in B.C. for fourty years with some farms being third or fourth generation! Did you know there are no genetically modified raspberries grown in the province?

On just 5,000 acres, B.C. produces more than 80 per cent of Canada’s rec raspberries! In the Fraser Valley, growers harvest over 12 million kilograms of the finest quality raspberries each year for shipment across Canada and around the world.

Getting to Know: Never Say Die

…Most importantly, the markets allow us to serve the community with our fresh produce.

For over 15 years, Never Say Die has been participating in farmers markets selling their locally grown, no spray vegetables. Never Say Die’s early roots with farmers markets, began with selling exclusively garlic says Owner Le Faan.

We knew we had the best garlic around so instead of just selling it
on the farm we took it to the markets for the community to give a try. Everyone loved it! After years of growing garlic we are now able to grow over 30,000 garlic bulbs annually.

Two years later, Laan began selling a variety of vegetables. She says the markets have become their primary outlet for selling produce!

Participating at the farmers markets allows us to meet new people
and increase our clientele but most importantly, the markets allow us to serve the community with our fresh produce.

With greater consumer awareness, Laan says Never Say Die’s goal is to provide consumers with quality no spray produce that is grown locally.

We know many people are tired of buying produce at grocery stores that are sprayed with many chemicals like pesticides. Not only that, many consumers have no idea where the produce is coming from. That’s where we come in.

You can currently find Never Say Die at three different markets weekly. Laan loves where her company is at the moment and will continue to supply the community with fresh produce for many years to come.

We believe that consumers deserve the right to know where their purchased produce is coming from. We are committed to building the community by participating in local farmers markets to attract and bring people together.

Fresh Eats Blog: Peaches

Here at the Coquitlam Farmers Market we are all about local, seasonal and sustainably grown produce. What better way to celebrate the summer months than a fresh take on some familiar foods! This week’s topic: peaches.

Did you know peaches were once known as Persian apples?

Did You Know?

Did you know there are two main varieties of peaches: clingstone and freestone? The flesh of clingstone peaches stick to the pit while it is easily separated in freestone varieties. One of the hallmarks of summer, peaches can be found in recipes like peach cobbler and peach salads!

Peaches are in season in South West British Columbia for the month of August but are available in other regions for longer periods. Here at the Coquitlam Farmers Market, we are lucky enough to have peaches early in the season!

Recipe of the Week

Peach Salsa

Courtesy of Sproule & Sons Farm, Oyama, B.C.

Ingredients:

6 cups of diced peaches
1 1/4 cups of chopped red onion
4 jalapeno pepper (chopped)
1 chopped red pepper
1/2 cup chopped fresh cilantro
1/2 cup white vinegar
2 tablespoons honey
3 cloves of finely chopped garlic
2 teaspoons cumin
1/2 teaspoon cayenne

Directions:

Step 1- Simmer ingredients for five minutes.

Step 2- Pack into hot jars and process in a boiling water bath for 10 minutes or 15 minutes.

Step 3- Cool, then serve and enjoy with chips, tacos or bread.

Ingredients at the Market

Peaches: Harvest Direct Farm

Bell Peppers: Floralia Growers, Never Say Die Farm

Cilantro: Floralia Growers, Shen’s Farm, Red Barn Plants and Produce

Greens: Amazia Farm, Beckmann Farm, Floralia Growers, Forstbauer Farms, Harvest Direct, Hill Top Farm, Langley Organic Growers, Mandair Farms, Never Say Die Farm, Ripple Creek Organic Farm, Shen’s Farm, Snowy Mountain Organics, Wah Fung Farm

Bread: A Bread Affair, Delish Gluten Free, Gesundheit, Marie’s Guilt Free Bakery

Steps on How To

Peach Planting 101:

Step 1- Choose a tree about one-year-old and plant in a site with well-drained, moderately fertile soil in full sun. Be sure to avoid low areas because frost can more easily settle there and destroy your peaches.

Note: For container-grown trees, remove the plant from its pot and remove any circling roots by laying the root ball on its side and using shears to cut through the roots. For grafted trees, position the inside of the curve of the graft union away from the sun when planting.

Step 2- Dig a hole that is a few inches deeper and wider than the spread of the roots. Set the tree on top of a small mound of soil in the middle of the hole. Be gentle with the roots when spreading them away from the trunk.

Step 3- Add organic fertilizer and water regularly to increase the growth of the tree.

Step 4- Be sure to prune the tree to an open center shape. In the summer of the first year, cut the vigorous shoots that form on the top of the tree by two or three buds. Pruning and removing ripe fruit reduces the chance of diseases.

Step 5- Harvest the peaches once they are no longer green.

Note: Most types of peach trees are self-fertile, so planting one tree at a time is fine. ‘Harmony’ or ‘Canadian Harmony’ is a recommended variety because it is winter hardy and moderately resistant to bacterial leaf spot. It produces medium to large fruit and freezes well.

Peaches in B.C.

Did you know in 1846, Fort Victoria on Vancouver Island planted a six acre orchard laid out with apples, pears, and peaches?

The culture of peaches in Canada is mainly limited to southern B.C. and Ontario! Since peaches thrive where summer temperatures are high, Canadian peach trees are considered “short-lived”, lasting about ten to 20 years.  In the semiarid valleys of this province, irrigation is key for commercial culture.

While the true growing season in Southern British Columbia only lasts about one month in the summer, many places in the province with higher summer temperatures can produce peaches for close to three months. Peach farmers plant 12 or more varieties which ripen at different times.