Now that you know where to find your local farmer’s market and you’ve stocked up on fresh produce, what do you do with it all? Over the next few weeks, we’ll be sharing some recipes that use a variety of fruits and vegetables in creative ways. Give one or all of them a try! With these recipes, you won’t get tired of getting your veggies. And you might discover some new favorites.

Tangy Vegetables and Chick Peas Over Couscous

Ingredients:

1 cup couscous, dry
1 cup water or broth
1 TBSP olive oil
2 cloves garlic, minced
2 spring onions, chopped
1/4 tsp salt
1/4 tsp black pepper
1/4 tsp nutmeg
1 bunch Swiss chard (about 15 leaves), with leaves removed from stems, stems chopped into bite-sized pieces and the leaves torn or chopped into small pieces
3 TBSP lemon juice
2 large tomatoes, diced (or one 14.5 ounce can diced tomatoes)
1 1/2 TBSP capers
1/2 cup chick peas

Instructions:

Bring the water or broth to a boil in a medium sauce pan. Remove from heat, add the couscous, stir and cover. Let it set for 5 minutes. Fluff with a fork and set aside.

Heat the olive oil over medium heat in a large skillet. Add the garlic, onion and chard stems and cook until slightly tender and lightly browned, about 5 minutes. Add the lemon juice, spices and chard leaves. Cover and allow to cook for 1o minutes, stirring occasionally.

When the chard is wilted, add the tomatoes, capers and chick peas. Stir and cook for 5-10 more minutes until heated through. Serve over couscous.

Makes about 4 servings.

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Chunky Basil Tomatoes Over Pasta

Ingredients:

8 oz. dry spaghetti
1 TBSP olive oil
2 cloves garlic, minced
4 or 5 large tomatoes, diced
1/4 cup basil, chopped
1/4 cup balsamic vinegar
salt and pepper to taste

Instructions:

Cook and drain pasta and set aside.

Heat olive oil over medium heat in a large skillet. Add garlic and cook until lightly brown. Add tomatoes, basil, vinegar, salt and pepper and stir. Cook until tomatoes are soft and liquid has cooked down slightly, stirring frequently, about 15 minutes. Serve over pasta.

Makes about 4 servings.

Enjoy!

(Recipes from the kitchen of Ami Spencer. Copyright 2007)

"Eat well. Live well. Be well."

It’s summer time, and that means beaches, pools and backyard parties. Unfortunately, it also often means sunburns and blisters. Protecting your skin from the sun’s harmful rays is extremely important, not just during the summer, but all year round. According to the Centers for Disease Control (CDC), the rate of melanoma increased significantly each year from 1983 to 2003. Data for the most recent years isn’t available, but with a trend like that it’s likely that statistics would show a similar increase for each year since 2003. But even if the numbers took a downward turn, it would still be important to protect your skin from sun damage.

Since you’ll be spending more time outside in the coming weeks, protect your skin with the following strategies:

• Choose the right sunscreen. Your sunscreen should have an SPF of 30 or greater for protection against UVB rays. It should also contain zinc oxide, avobenzone or mexoryl to protect you from UVA rays, too.
• Use sunscreen every day. If you don’t use enough sunscreen, you won’t get the maximum level of protection, so apply it liberally to cover all exposed skin. The amount you should use for your entire body should be a full ounce, or the amount it would take to fill a shot glass. Apply sunscreen about 30 minutes before you go out and don’t forget to reapply if you sweat a lot or go swimming.
• Wear a hat. Your scalp may seem covered and protected by your hair, but the sun’s rays are powerful enough to burn the delicate skin at your part and hairline, and even through your hair if it’s thin.
• Dress appropriately. Cover as much skin as possible. It may be hot, but it’s important to make sure you’re well covered. Wear long-sleeve shirts and long pants or skirts made from tightly woven, light-weight fabrics.
• Avoid peak sun hours. The sun is at its most powerful between 10AM and 4PM. Try to stay out of the sun during these times. Do yard work and other outdoor activities in the early morning hours or later in the afternoon.
• Seek the shade. You can’t be in the shade if you’re swimming or playing volleyball on the beach, but if you’re not participating in a full-sun activity, find yourself a shady spot to relax and watch the action. If you’re going to be on the open beach, rent an umbrella or invest in one you can carry with you whenever you go.
• Wear your shades. Your eyes need protection from the sun, too, so don’t go out without your sunglasses.

Now that you’re armed with some strategies for reducing your exposure to harmful UVA and UVB rays, get out there and enjoy the summer days. They’ll be gone before you know it!

"Eat well. Live well. Be well."

It’s summer and fresh produce is plentiful. There’s a catch, though. You may not find the most flavorful produce options at your local grocery store. Much of the produce you can buy at chain stores doesn’t come from local farms. It’s usually picked at corporate farms hundreds of miles away, before it’s ripe, and then shipped to your favorite grocery store. Tomatoes, cucumbers, mangos and bananas in your nearby produce section are plentiful, but they can’t compete with the flavor of local fare.

Choosing locally grown produce means you’ll be getting it when it’s at its ripest and freshest. And eating locally usually means buying produce from small farms that use fewer, if any, pesticides and other chemicals in their growing. By eating locally, you’ll get better taste, and in most cases you’ll get the added benefit of organic growing practices in the process.

This time of year, farmer’s markets are overflowing with vegetables and fruits grown locally and brimming with flavor and nutrients. Why not take a break from the bright lights of the grocery store and peruse the stalls of a local market instead? Try some seasonal produce that you’ve never had before. Get creative with recipes and add newly discovered ingredients to your old favorites. Fall in love with the farmer’s market and you’ll find yourself eating your five to seven servings of fruits and vegetables without even trying.

Find a farmer’s market in your area:

NY State Markets

All US Markets (search by State)

"Eat well. Live well. Be well."

With news of more and more FDA-approved medications being linked to dangerous side-effects, you may be wondering if medicines aren’t becoming more harmful than helpful. Giving up medication completely may not be the best course of action, though. And if you’re currently taking medication, you should never stop taking it without guidance from your physician. Medications can be helpful, and in some cases the risks of not taking a medication far outweigh the risks of side effects associated with them. Still, if you’re concerned about the medications you’re taking, or if you are hesitant to take medication in the face of a new diagnosis, you should voice these concerns with your doctor.

If you’ve recently been diagnosed with a condition that is generally treated with medication, you may want to discuss alternatives with your doctor before filling that prescription. Ask your doctor if she can recommend alternative natural remedies or if lifestyle changes might be a possible first-course of action. If your doctor still recommends medication, ask if there are other things you can do to improve the success of your treatment. For some conditions, making lifestyle changes can decrease the necessary dosage or decrease your risk for side effects. For example, if you are diagnosed with type 2 diabetes, you may be able to make some diet and exercise changes that can decrease or eliminate your need for insulin.

If you choose or are required to take medication, it’s important to talk with your doctor about any side effects associated with the medications you take or are considering taking. If you are hesitant at all about the potential consequences, or if you experience any of the side effects, voice your concerns immediately and discuss other options.

There is no magic pill and no miracle treatment for any disease or disorder. If you find yourself diagnosed with a chronic health problem or at risk for an illness, find out what you can do to change that—with or without medication. And if you’re healthy now, do what you can to stay that way. Your health and wellness depend on a variety of factors in your life. Eat well, exercise several times a week, reduce stress in your life, have fun, and surround yourself with people you care about and who care about you. Don’t wait until you’re diagnosed to get help, either. If you focus on living a life of healthy habits—physical, behavioral and emotional—you’ll increase your chances of having a healthy body and mind that will support you and work for you for many, many years to come.

"Eat well. Live well. Be well."