Saturday at Eastern Market: How to Shop & Eat Clean on a Budget

Generally we do our weekly shopping every Saturday at Eastern Market in the summer while local produce is bountiful!   Applying budgeting and awareness to the farm market trip is not unlike the way we choose to look at most areas of life.   First, a walk around the market to see who's got what and what prices are like.   By now, we have a good idea of which farmer stalls are local, who is growing 100% organic, who is growing "almost organic" (fertilized soil but organic sprays) and who the conventional supermarket re-sellers are. We know which farm to avoid; the ones who use a soy-based to feed for chickens, and the ones who have the highest prices on berries and greens!  After the walk-around, we get down to business; the whole process taking about 30 minutes.  Essentially, we've figured out our own personal "art" of farm market shopping and would encourage others to think more strategically about food too.  Without a bounty of good, fresh food in the house, it's MUCH easier to resort eating poorly.

So why the selection seen above?

We know we want/need 3 bunches of dark leafy greens every week - an essential part of our produce consumption - , mirepoix staples, a grill-able veggie (eggplant), tomatoes because they looked good and were cheap, some good "juicing" items (carrots, beets) and some gorgeous blueberries because they are almost gone for the season.  As far as protein, we chose eggs as they are a great, cheap source of protein ($2.25/doz) and a naturally raised chicken.

The list:  

Veggies

Chard (1 lg bunch)
Kale (1 lg bunch)
Broccoli (1 lg head)
Eggplant (1 lg)
Hot Peppers (1 quart)
Heirloom Purple Carrots (1 bunch)
Carrots (1 box)
Beets (2 lbs)
Ginger Gold Apples (1/2 peck)
Sweet Onions (3 large)
Blueberries (2 pints)
Amaranth (1 large bunch)
Heirloom tomatoes (4 very ripe large)

Protein:

3 dozen free range eggs
Whole chicken (6.25 lb)

Total cost $47.25  
((This will last a week for 2 people, including a few other staples in the pantry - beans, rice, etc.))

Metro Detroiters, if you could use some help coming up with your own strategy of eating clean (real, whole food diet) on a budget,  would like to learn some healthy snack recipes, food prep tips or do an entire "green" overhaul, check out our local business:
Green Dreams All-Natural Kitchen & Home Makeover 

PB and Banana Probiotic Smoothie {vegan}

Probiotics and gut-bacteria are a hot topic of discussion these days, for good reason! The easiest and most delicious way for me to take my probiotics is in this breakfast smoothie! This is one of our favorites and I can say that I never get sick of the peanut butter and banana flavor.  Here's the recipe first, and then some info and thoughts on probiotics.

Peanut Butter and Banana Probiotic (and Prebiotic) Smoothie!

Ingredients:

1 banana (prebiotic)
2 tbsp organic peanut butter (prebiotic)
2 ice cubes
Approx 1 c almond or coconut milk
1 c dark leafy greens (Rainbow Chard here) (prebiotic)
1 tbsp (large pinch) sea dulse
**Klaire Labs Vital-10 Probiotic Powder 1/4 tsp  (probiotic)

Directions:

Blend and enjoy immediately. The peanut butter and banana flavors definitely overpower the greens and dulse.  

**Consult your Naturopath to find a probiotic product that's right for you.

Nutrition: 

366 calories
12 g protein
20 g fat
42 g carb
Rich in both micro and macro nutrients!

PROBIOTICS and THE GUT

Do you take a probiotic?   There's a lot of information, both helpful and misleading about these "good bacteria" right now.  What is a probiotic?

Probiotics are living microorganisms which colonize the digestive tract and help support the proper functioning of the human body. It's important to understand not all forms of bacteria considered beneficial to the body are termed "probiotic." Instead, this term is reserved only for those bacteria capable of withstanding the highly acidic environment of the stomach while passing to other areas of the digestive system to perform their life-sustaining duties. ~Dr. Matthew Marturano, ND. 

Antibiotics and a highly processed diet have joined forces to wipe our systems out of the good kind of bacteria, making it easier for "bad" bacteria and other parasites and yeast to thrive.  Over 100 million Americans have stomach issues, but reculturing our gut with the "good bacteria" can help heal many digestive symptoms like IBS, GERD, Bloating, Constipation, etc. Once we get the good bacteria or probiotics in there, we also have to feed them so they can thrive in a happy healthy environment - your gut!

SOURCES OF PROBIOTICS:

• Fermented vegetables like kimchi, sauerkraut
• Kombucha (a fermented sweet tea grown from a SCOBY) or kefir milk or water
• Yogurt - choose an organic or greek variety, not fruity high-sugar stuff and please not Activia
• Cultured grains like sourdough bread
• Probiotic supplement (from a naturally occurring strain - not this pharma crap like Activa, Culturelle, etc. They have made these strains in a lab which is why they can patent them)

Along with the probiotic, we need a PRE-biotic to feed the gut bacteria. As you'll see, these are high-fiber plant based foods.

SOURCES OF PREBIOTICS:

• Fruits like banana, raisins, apples, blackberries, blueberries
• Whole grains like oatmeal, wheat, barley, rye (WHOLE means whole; in it's unprocessed form)
• Legumes like beans, lentils, peanuts, etc. 
• Vegetables like dark leafy greens, onions, garlic, asparagus, artichoke & more

So, you can see why this is the perfect probiotic & prebiotic smoothie.   Hope you enjoy!

Chocolate-Banana Flax Seed Pudding {vegan}

This is a SUPER simple raw vegan dessert or breakfast.  The soaked flax makes this great for digestion. It  has a good amount of protein, and PACKED with omega-3 & omega-6!

Ingredients:

‎1/2c whole flax seeds soaked in 1 c water for 8 hours (or overnight)2 bananas
1/2 c almond, coconut or rice milk (plain or vanilla or chocolate!)
1/4 c unsweetened cacao powder
2 tbsp agave or honey or maple syrup
pinch sea salt
pinch cinnamon

Optional:  sprinkle raw sunflower or pumpkin seeds on top!

Directions:

When your flax is soaked & ready, it'll be gelatinous and slimy and soak up most of the water. Smash together all of the other ingredients in a mixing bowl and then stir the flax in. Refrigerate for 30 min or so. Devour.

Food Renegade - Fight Back Friday!

Savoy Cabbage Rolls with Brown Rice & Bacon

This is a delicious bacon-y twist on stuffed cabbage with local farm market ingredients I had on hand!  The local savoy cabbage I bought from Eastern Market is absolutely beautiful - I wish I'd have snapped a shot of the bright green blanched leaves - artwork in itself!  This is not the quickest meal (about 35 min prep and 45 min the oven), but it SURE is tasty and cheap.

Savoy Cabbage Rolls with Brown Rice & Bacon
Makes 8 rolls.  Serves 4 or 8, depending on your hunger level. ;)

Ingredients:

Cabbage Rolls:

8 large savoy cabbage leaves, blanched
1/2 large onion, diced
1/2 bell pepper, diced
1 1/2 c brown rice
1 egg
1/2 lb bacon, diced and browned (more or less to taste - or omit for veggies!) I used bacon ends that I get at the farm market (3 lb for $1!)
1 pinch sea salt
1 tbsp olive oil

Sauce:
1 c crushed tomatoes (about 1/2 28 oz can)
1/4 c white vinegar
2 tsp cane sugar

Directions:

Blanch cabbage leaves for 2 minutes in boiling water.  Cool in ice bath immediately to stop cooking. Cut out woody stems & set aside.

Brown bacon in a small pan.

In a medium pot, saute onions and peppers in olive oil until fragrant and softened.  Add rice and a pinch of salt to this pot and stir to mix with ingredients.  Add 3 c water and cover. Cook rice to package instructions or about 20 minutes.

Make sauce by combining vinegar, tomatoes and sugar.

Preheat oven to 350.  In a large bowl, mix the rice mixture with bacon, egg, and about 3 tbsp of the sauce.  Spoon even amounts into the cabbage leaves.  Fold edges in like a burrito and roll up.  Place in an oiled glass baking dish, edges down so that they do not unfold.  Cover rolls with tomato sauce.  Cover with foil and bake for 45 minutes.

Yum!  I loved the vinegar with the bacon.  To me, these were better than traditional rolls made with ground beef.