This recipe was provided by Emily Green, Executive Chef and co-owner at Bone & Broth in Asheville, NC. Bone & Broth is a neighborhood fixture just outside of downtown that is dedicated to serving delicious food and uplifting the local growers and producers in the Southern Appalachian region. Orange foods help us see in the
This quick recipe makes a great nutrient-dense breakfast in the winter months—but feel free to eat it for any meal! Both sweet potatoes and beets contain pigments also called carotenoids, which our body can convert to Vitamin A, supporting both healthy vision and a strong immune system. Servings: 8Active Time: 30 minutesWIC Approved Recipe Ingredients
This classic and hearty dish is a fun way to incorporate fresh greens and starches that are in season at winter farmers markets. You can swap out ingredients depending on what you can find at the market. Try using a mix of different types of mushrooms, like Lion’s Mane, oyster, or beech. Servings: 4-6Active Time:
Pears and broccoli are both great sources of Vitamin C, which helps fight infections and strengthen our immune system. Broccoli adds a good source of fiber into this dish, necessary for a healthy diet. Pears come into season in late summer and continue into the fall. Asian pears are a common variety in our region
This savory or sweet dish is a fun way to incorporate some fresh spinach and apples, which are available at farmers markets in fall and winter. Spinach is a nutrient-rich leafy green packed with iron, vitamin A, vitamin C, and vitamin K supporting strong blood, bones, immunity, and healthy eyes. Spinach is also high in
Kale is loaded with beta-carotene and Vitamin C, both essential for healthy skin, vision, and immune function. Kale can sometimes taste bitter. To help this, add a pinch of salt and a squeeze of lemon juice to chopped kale, then pinch or massage with your fingertips until you can feel it soften (about 30 seconds).
Summer squash varieties are rich in Vitamins C, A, B6, and K—all vital for healthy nutrition. Unlike most winter squash, summer squash have edible peels. In fact, the peel or skin of the summer squash contains most of its nutrients. Be on the lookout for varieties like zucchini, pattypan, and and yellow crookneck, which you
Just like black beans and lentils, green beans are legumes, which means they are packed full of plant proteins and nutritious fiber. But unlike those dried beans, we eat them fresh and consume the whole pod. You can find green beans in season in the summertime, along with sweet corn and tomatoes. While many consider
Mutabal is a popular dish in Palestine, Syria, and Lebanon, made with charred eggplant. It’s similar to baba ghanoush, but typically includes yogurt, making it creamier. Serve it as a dip with raw veggies and toasted pita bread, or alongside grilled vegetables or meat. Servings: 4Active Time: 10 minutes | Inactive Time: 30 minutes Ingredients
Panzanella—or bread salad—is the perfect way to use up leftover market bread that has gone slightly stale. (You can make this with bread that isn’t stale, as long as you toast it long enough to dry it out.) Traditionally, panzanella is made with only bread, tomatoes, basil, and dressing, but there are many variations to