Tag: shop local

Top 10 Reasons to Shop at a Farmers Market

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Hello, Friends!  Happy friday!

I’m so excited to visit my favorite farmers market this weekend!  When the market is in season, I spend every Saturday (sometimes other days too) morning shopping local and conversing with the farmers in our town.  I love learning from the farmers and hearing more about their farming practices.  If you wonder how your food is grown and picked, don’t be afraid to ask.  Farmers love to share and provide knowledge.

Did you know that farmers and ranchers receive a small percent of the price of food we eat?  Most of that cost goes towards distribution, marketing, processing and retail.

Top 10 Reasons to Shop at a Farmers Market

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There are several reasons why I love to shop at the Farmers Market!  Not only do I love shopping local and from small businesses, but I love the quality of farm fresh food.  I am so blessed to live near many farms, so when the fresh and nutritious food is in season, I load up!  Here are several reasons why I love to shop Fresh and Local at the Farmer’s Market.

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1.  Helps the environment

Eating and shopping local saves a large amount of packaging waste, energy and fuel, which is needed when shopping globally.  In addition, farmers commonly use organic or sustainable growing methods, so your food is not dowsed in chemicals and harmful sprays.  Good land stewardship is supported by buying sustainable products.

2.  Support the economy and your local farmers

When we shop at the local farmers markets, we are contributing to the success of new and smaller farms.  In addition, we help to preserve the farmland in our area.  I would much rather give back to my town and the farmers than shop from a store and get produce from “somewhere.”

3.  It’s great for your family

Our family has developed a tradition of going every Saturday.  We have so much fun and look forward to it every week.  When you share this experience with your family, you’re not only spending quality time with them, but your getting them involved.  Kids love to pick out their own items and take them home to prepare.  Plus, there are many markets that have pets and farm animals for children to enjoy.  Don’t forget to bring your puppy dog!  Farmers markets are usually pet friendly too!

4.  Saves money

When you shop at the farmers market, you get much more value for your dollar.  You’re cutting out the middle man and saving more money.  Not to mention, free shipping!  I love to load up on my fresh produce, prep and freeze things for the winter.  I love that I can get 3 peppers for $1 when a bag of organic peppers in the store is much more expensive. I cut them into strips and freeze for stir fry dishes and other meals.  I also freeze them whole (tops and insides removed) for stuffed peppers.  There are many ways to save money while enjoying all of these other benefits.

5.  Get involved with your community

Farmer’s markets often bring friends and family together for conversation, education and activities.  Many farmers markets hold community events, demonstrations, play music and share education about the food.  As I mentioned before, farmers love to talk about their produce and share tips.  We have one farmer at our market who primarily sells tomatoes.  I’ve never seen so many kinds of tomatoes in one place.  I love talking with him because he shares recipes for making fresh salsa and tomato, mozzarella and basil dishes.  Their energy and excitement exudes when they talk about dish ideas.  I love it!

6. freshly picked and in season

Have you ever picked a fresh, ripe tomato right off of the vine and bit in?  It’s an amazing experience and SO delicious!  That’s another thing that I love about the farmers markets.  The food is fresh off the farm and usually brought to the market within hours of picking.  When we get our produce from other areas where transportation is required, it’s usually picked too early and covered in junk for preservation.  Which one do you find more appealing and appetizing?

7.  Treat your senses

Not only do farmers markets provide a fun and energetic environment, but they usually provide a delicious one too.  Many vendors and farmers have samples for you to try their delicious goodies.  Anything from sauces to salsa and meats.  I encourage you to explore the different foods and senses that bring you closer to the farms and nature.  Shopping from the farmer’s market offers a variety of nutritious foods that are in season and readily available.  It’s fun to try new things and experiment with new dishes.

8.  custom sizing

Have you seen the movie “Father of the Bride?  If so, I am sure you remember the scene with the hot dog buns.  It still cracks me up when I think of it!  Seriously, go over to YouTube and see what I am talking about.  Hysterical!

When you shop from the market, you are in control of your  own sizing when it comes to buying produce.  If you need two carrots for a recipe, you can’t go to the store, rip open a large bag of carrots and take two out.  Well, I would not recommend it anyways.  At the farmers market, you can choose if you want two carrots or twenty.  Most food is either weighed, sold in bunches or sold individually.

9.  YOU CAN BUY MORE THAN JUST FRUITS AND VEGGIES

Often times, we think of the farmers market as a place for fresh and local produce.  Did you know that farmers markets provide so much more?  There are usually a large variety of small businesses and vendors, such as wineries, candle makers, florists and many even have dog treats.  I love to buy fresh, local raw honey from the market too.  It’s what I use in my glazed carrots recipe.  Click on the link for the delicious recipe.  Honey Glazed Carrots

10.  it’s just real food

I cannot tell you how much time I used to spend in the store reading labels.  Half of the time, I either couldn’t pronounce the ingredients or didn’t know what something was.  With farmers markets, you don’t need labels for broccoli, spinach, raw honey, tomatoes and kale.  It’s just simple, REAL food!  Instead out pulling out your hair trying to read your processed foods, stop on over to the farmers market for some nutritious farm fresh goodies!

i encourage you to check your local paper or online for farmers markets in your area. the usda has provided a great site for you to look up farmers markets close to your home.  National Farmers Market Directory
Why do you love shopping at a farmers market?  I welcome you to share in the comments section below.

Have a wonderful weekend, friends!

XO~

Kim

Health Benefits of Bison

Bison meat not only provides incredible flavor, but it’s packed with many health benefits too! Over the years, I’ve learned so much about the food industry, the nutrition factor of different foods, how they impact our bodies and health and which products I choose to consume over other options.

Growing up, I was always a huge meat and potatoes kind of girl.  That being said, I now try to limit my consumption of beef.  Especially if it’s not grass fed and humanely treated.  Bison is an incredible alternative to industrial livestock and farming.  Many of the foods which Americans are consuming today.

Health Benefits of Bison #bisonbenefits #bisonhealth #grassfedmeats

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I recently had the opportunity to visit a local Bison farm here in Maryland.  I enjoy visiting farms to meet the farmers and employees, see how the animals are raised and discuss the process from farm to table.  Since visiting Gunpowder Bison in Monkton, I’ve become a loyal customer.  I also love that I can visit the farm or have my items sent to my door when life is a little busy.  My favorites right now are the holiday gift packages.   I love how the gift packages are named after different trails on the farm.  I recommend checking them out. Gift Packages

When considering lean produce options, bison ranks high on my recommendation list.  Compared to other produce options, bison meat provides many nutrients, is lower in fat, has fewer calories and provides incredible flavor.

Grass fed bison is an incredible source of Omega-3’s, Vitamin E and has high levels of CLA.  Conjugated Linoleic Acid is shown to be a fat blocker and anti-carcinogen.  For additional information about bison and its health benefits, go to: https://www.gunpowderbison.com/pages/why-bison

Benefits of Bison

Choosing your bison farm is important because quality counts.  Personally, I choose to support local from a farm that treats their animals well, doesn’t use hormones or chemicals and values quality.  How animals are treated shows in the quality of your food.  I recommend visiting your local farms and talking with the farmers.

This delicious meat comes in a wide variety of cuts and options.  I love ground bison for chili, burgers, meat sauces and other recipes that many are traditionally used to preparing.  Bison steaks are incredibly tender and packed with flavor.  Bison bones have to be one of my favorite choices because I make bone broth every week.  Bone broth is incredible healthy and provides many gut health benefits.  To learn more about bone broth and it’s benefits, hop over to: https://kimwilson.me/homemade-bone-broth-recipe/

If you’re looking for a tasty recipe this holiday season, I highly recommend the Thyme Rubbed Bison Short Ribs below.  When it comes to bison meat, you can’t go wrong.  If you’re new to bison or haven’t tried it before, I encourage you to try this delicious protein option.

 

Thyme Rubbed Bison Short Ribs

Rub:

  • 6 tablespoons finely chopped fresh thyme leaves (from about 1 1/2 bunches)
  • 1/4 cup minced garlic (from about 1 small head)
  • 2 tablespoons olive oil
  • 2 tablespoons freshly grated lemon zest (from about 2 medium lemons)
  • 1 tablespoon freshly ground black pepper
  • 1 tablespoon kosher salt

Braise:

  • 4 pounds bison short ribs
  • 1/4 cup olive oil
  • 1 medium yellow onion, large dice
  • 1 medium fennel head, large dice
  • 1 medium celery stalk, large dice
  • 3 fresh thyme sprigs
  • 1 medium bay leaf
  • 2 cups low-sodium beef broth
  1. Heat the oven to 300°F and arrange a rack in the middle.
  2. For the rub: Place all ingredients in a medium bowl and mix until thoroughly combined; set aside.
  3. Braise: Pat ribs dry with a paper towel and cover on both sides with thyme rub. Let meat come to room temperature, about 20 minutes.
  4. When the meat is ready, place a large, shallow pot with a tight-fitting lid over medium heat and add oil. When it starts to shimmer, add ribs and sear until well browned on both sides, about 4 minutes per side (you may have to do this in batches).
  5. Remove ribs to a baking sheet and set aside. Add onion, fennel, and celery to the pot and season with salt and freshly ground black pepper. Stir, scraping up any browned bits stuck to the bottom of the pan. Cook until vegetables are tender and browned, about 10 minutes. Stir in thyme, bay leaf, and broth, then place ribs bone side up in the pot and bring mixture to a boil.
  6. Once boiling, cover the pot and transfer it to the oven. Cook ribs until meat falls apart when pierced with a fork, about 4 hours.

ENJOY!

 

If you’ve tried bison, I welcome your comments or recipe ideas below.

HAPPY HOLIDAYS!!!

XOXO,

Kim

 

*Photo and Recipe Credit:  Gunpowder Bison

 

Top 10 Tips for Clean Eating on a Budget

Clean Eating is a topic that I commonly discuss with my clients.  One of the most common concerns that I hear is that it’s too expensive.  People automatically assume that it’s a lifestyle that is unattainable unless you make a lot of money.  It’s this reason and more that I want to share my Top 10 Tips for Clean Eating on a Budget.

I remember when I started making a lifestyle change and noticed a difference in prices when I shopped the aisles.  I was in my early 20’s, in college, with a college sized wallet and living in a small apartment off campus.  I was over the cafeteria food, wanted to live a healthier lifestyle and set out to make a change.

With time and experience, I discovered many tips that were a game changer.  Not just with the foods that I was buying but with the amount of money I was spending.

After attending school at the Institute for Integrative Nutrition, I started experimenting with new things.  I got out in the community and started learning more about my food.  In addition, I was saving money and eating healthier.

Not only do I want to share these tips but I also encourage you to try new things. 

 

Top 10 Tips for Clean Eating on a Budget

1.  Stock Up on In-Season Produce

I am a huge fan of seasonal foods and shopping local.  Whether you’re picking up local produce at the farmer’s market or your local grocery store, I recommend loading up on produce that’s in season.  Shopping for foods that are in season not only provide a larger availability but they also come with many savings.  You can usually find specials and deals when shopping in season.  Not to mention, seasonal eating is great for your body and health.  If you’re unfamiliar with a certain item, ask questions and try a new recipe.  This past summer, I began canning and freezing more.  Not only did I have a bounty of fresh veggies at a great value, but I had a variety of soups, sauces and salsas to enjoy.

A lot of variety of foods can freeze easily.  If you love berries, peaches and melon, buy them in season and freeze them for the moths to come.  I love peppers and use them in a variety of dishes.  I buy them from a local farmer for 3 peppers for $1.  I take bags and load up at her stand or farm.  They cut and core well for freezing.  They are perfect for stir fry dishes, sauces and stuffed peppers.  It’s a huge deal compared to $3 for one organic pepper in the fall and winter.  A lot of green beans and leafy veggies can be steamed and frozen for later use.

2.  Buy in Bulk

I’ve become a huge bulk shopper because I find a huge savings.  Bulk shopping is perfect for items like rice, beans (better than the can), seeds, nuts, quinoa, oils and other condiments.  I buy my meat in bulk too.  If you find a good deal and have room in your freezer, I recommend freezing meats.  Local grocery stores often have sales on bulk meats.  I like to buy a couple of turkeys from a local farmer around Thanksgiving and freeze the ones I am not using.  I use the entire turkey from the meat to the bones for broth.  You can find a lot of farms that sell beef, chicken and other meats too.

Bulk food stores like Costco have been adding a lot of organic options at a bulk price.  They have tons of healthy goodies for you to buy and prep or freeze.  This is a great alternative for off season shopping or anytime of the year.

3.  Get to Know Your Farmer

I know this ties in with seasonal eating, but there are some other tips that I want to share when shopping local.  Building a relationship with your farmer comes with many benefits.  Not only are they great to talk to and exchange recipe ideas, but you can have a better understanding of the farming process and products used to preserve the food.  A lot of farmers have a surplus of food at the end of the day, week or harvest.  I discovered this when I was volunteering for a local food bank and we would have shopping carts of produce rolling in to give to the community.  Not only do a lot of farmers donate food, but they offer great deals as well.

When shopping at the local farmer’s market, you will find discounted items and better deals towards closing time.  The variety of options to choose from may be less, but farmer’s often offer discounts so they don’t have to pack up and take back a lot of leftover food.  Shopping at CSA’s and sharing produce with friends and family is another great way to save.

4.  Grow Your Own Garden

If you have the land and ability, growing your own food is a great way to save and have control of your growing practices.  It’s usually so much food that you may end up giving some away or start canning and freezing.  You can have exchanges as well.  Maybe you have a garden and your neighbor has chickens.  You can trade produce for eggs.  Not only is having a garden a cost saver but it’s fun and healthy as well.

5.  Learn About Labels

When I first started eating clean, I thought “natural” meant just that.  I thought it was just as beneficial as organic and “labeled” it safe.  Since attending Nutrition School, I’ve learned that just about anything can be called natural.  It’s commonly used by companies to market food as healthy.  The same foods that often come with a higher price tag.  Learning about fat free, low fat, natural and other terms which are often thought of as healthy is a great way to have more control over your food and budget.

Since learning about labels, I’ve also started making a lot of my own condiments and seasonings.  Check out the back label of taco seasoning, sauces and many salad dressings.  Often, it’s hard to pronounce the ingredients or know what they are.  A lot of dressings, seasonings and sauces can be made from simple staples that you have in your kitchen.  Staples that can be stretched a great deal.

6.  Shop Sales

Spending a little extra time shopping around for deals and clipping coupons can go a long way.  Especially for items that freeze well, keep in the pantry and can be stretched in recipes.  There are many online websites and apps that help you stretch your dollar.  I’ve even seen coupon parties where a group of ladies get together and swap coupons for items they won’t buy but others would enjoy.  Getting creative with sales and coupons can make your green go a long way.

7.  Preparation is Key

When it comes to grocery shopping, preparation can save time, stress and money.  Taking a little extra time to plan-out your meals for the week will help relieve stress about what you’re cooking and will also help narrow your grocery list.  This will keep from over-purchasing and grabbing things that may go to waste.

Food prep can help with cost and time as well.  Once you know what meals you are making, you can sort through your staples to see what you need to buy.  Once you shop, prep some ingredients for the week to have ready to cook or snack on.  Cook some meals ahead of time and freeze them for later use.  Food prep parties and freezer crock pot parties have become a hit because of the benefits they offer.

8.  Enjoy Leftovers

Unless I have food prepped for certain meals, I usually make enough dinner dishes to enjoy for lunch the next day.  Not only does it save time that I would spend making another meal, but it saves food that could be wasted.  Leftovers (depending on the ingredients) usually keep for several days.  A good variety of them can freeze as well.  I encourage cooking dishes in larger batches to enjoy for future meals.

9.  Keep Your Fridge and Pantry Organized

When you can see what’s in your kitchen, you are less likely to waste food and buy more than you need.  This especially pertains to fresh ingredients that can perish quicker.  In addition, having a clean and organized kitchen may help with better food choices.

10.  Organic Foods

Personally, I choose to eat organic over non-organic foods.  Especially when it comes to meat and certain produce items.  If you’re discovering that eating all organic is not in your budget, I welcome you to check out the Dirty Dozen and Clean Fifteen Lists.  These lists show which items are more contaminated over others.  Again, it’s your decision but if you’re wanting to remove chemicals and toxins from your food and body, check out the list and see what’s more important to buy organic.

Click here for the current list from EWG:  Dirty Dozen and Clean Fifteen

 

I hope you’ve found some value from this list of tips.  They have been a game changer in my life and I hope they provide great benefit to yours.  If you’re looking for some more tips or have questions about anything I’ve shared, I welcome you to message me.
Do you have some tips of your own that I did not mention?  Please share below. ?

 

XOXO,

Kim