Make Every Meal Count

How to make meals matter and get more fruits and veggies in your life. By: Kay Sokolovic

The farmers markets are open and bursting with great produce. Recently, I have seen asparagus, greenhouse tomatoes, assorted lettuces, spinach, radishes, eggs, garlic, spring onions and, of course, strawberries. Local pasture-raised meats and seafood are at the Pitt County Market this year. Greenville has multiple markets for your convenience.
Pitt County Market – County Home Road – now open
Tues, Thurs & Sat: 7am-1pm
Fri : 7am-3pm
Umbrella Market – Uptown Greenville
Every Wednesday – opens May 12
Cornerstone Market – Stantonsburg Road next to ViQuest
Every Thursday – opens May 20
Enjoy fresh produce from your local farmers. Get your children involved with meal preparation and you might be surprised what they will try. My daughter discovered tomatoes once she prepared a simple tomato salad. She sliced vine-ripened tomatoes and arranged them on a platter, picked, washed and chopped fresh basil from the herb garden, sprinkled salt and pepper, then drizzled olive oil and balsamic vinegar over the top. She declares this her signature dish! Fresh, simple & easy to make. Supervise younger children when using knives – a cutting glove is a good option.
Strawberry & Spinach Salad – 2 servings
4 cups Spinach
½ cup sliced fresh Strawberries
½ cup sliced Cucumber
2 Tbl. Almond slivers
2 Tbl. shredded part-skim Mozzarella Cheese
4 oz. Grilled Chicken Breast
Directions for Salad:
Wash & dry the spinach, strawberries & cucumber. Take the green tops off the strawberries and slice them and the cucumber. Add to medium salad bowl. Add the almonds and cheese to the bowl. Cook chicken breast, let cool and slice into strips. Add to salad bowl. Mix all ingredients together, divide between 2 plates & serve.
Nutrition Information Per Serving: Calories: 174, Total Fat: 6 grams, Saturate Fat: 1 gram, Total Carbohydrates: 7 grams, Dietary Fiber: 3, Protein: 23 grams, Sodium: 135 mg
Mustard-Herb Vinaigrette Dressing – makes ½ cup
1 oz. Cider Vinegar
¼ oz. Dijon Mustard
½ Tbl. Parsley, fresh, chopped
1/8 tsp. Onion Powder
1/8 tsp. Garlic Powder
1/8 tsp. Salt
1/8 tsp. White Pepper, ground
½ tsp. Granulated Sugar
1 Tbl. Fresh chopped Herbs
3 oz. Vegetable Oil or Olive Oil
As needed – Water
Combine all the ingredients except the oil and water. Gradually incorporate the oil in a thin stream. Add the water, as needed, then adjust the flavor. Adjust the seasoning to taste with salt and pepper. Serve the dressing immediately or store it under refrigeration. Pour 1-2 tablespoons of dressing over salad and mix.
Nutrition Information Per Serving: 1 Tbl.
Calories: 128, Total Fat: 14.2 grams, Saturated Fat: 2 grams, Total Carbohydrates: .5 grams, Dietary Fiber: 0, Sodium: 64 mg
Recipe provided by Mark Davies, Chef on Thyme
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  • by Robin Location: Greenville on May 12, 2010 at 04:04 PM
    I really enjoyed the baby bok choy that I found at the Farmers Market! I used it in a stir fry and added just a little bit of olive oil. Then, I added water chestnuts, onions, garlic, and red pepper flakes. You really only need a small amount of olive oil--I used about a 1 1/2 Tablespoon. You can always add other veggies and lean proteins such as chicken breast. I have also used tofu before and really enjoy that in my stir frys. I had never made baby bok choy before and was pleasantly surprised at how easy it was to make!
  • by Stephanie Location: Greenville on May 11, 2010 at 03:26 PM
    Summer Time Salsa Ingredients 1 32oz Can Tomatoes 1 Jalapeno Pepper, Washed 3 Cloves Garlic, Peeled ½ Bunche Cilantro, Washed 2 Tbsp Lemon Juice Salt to Taste Cooking Instructions: If not using canned tomatoes, chop tomatoes with the knife in 1 inch by 1 inch chunks. 1. Wash jalapeno pepper and the ½ bunch cilantro under cold water and pat dry with a clean towel. 2. Add tomatoes, jalapeno pepper, garlic cloves, cilantro, and lemon juice in a blender or food processor and turn on medium speed for about 2 to 3 minutes depending on desired thickness. 3. Refrigerate for at least 30 minutes before serving for best results.

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