By, Shawnna Filer

Today’s topic is “Everything you ever wanted to know about veggies!” (And maybe some things you didn’t know you wanted to know!)

I exaggerate, but this edition of the Healthy Gallatin WIC Blog is all about and vegetables. Fun ideas, fun facts, a new recipe, the summer farmer’s markets and our very own Farmer’s Market Nutrition Program.

Did You Know?

  • Mushrooms have their own immune systems!
  • Corn is a member of the grass family.
  • Tomatoes are fruit. The confusion arose in the 1890’s when the United States Supreme Court named them vegetables for taxation purposes.
  • Folate (folic acid), found in any dark green leafy vegetables, and fruits like strawberries, help your body form red blood cells and helps prevent neural tube defects during fetal development.
  • Eating vegetables rich in potassium, like sweet potatoes, white potatoes and spinach, can help maintain a healthy blood pressure.

At WIC we do a great deal of required nutrition education with our participants through fun and new recipe ideas. We feel it is important to provide practical steps to incorporate them into your diet. Read on for a fast, easy vegetable recipe.

Recipe for Roasted Veggies

  1. Preheat oven to 450 degrees.
  2. Cut vegetables, like carrots, sweet potatoes and white potatoes into large chunks or wedges. Cut into the same size so the veggies cook evenly.
  3. Place vegetables in a bowl and drizzle with 1 tablespoon of oil for every 3 to 4 cups of chopped veggies. Toss to coat. Season with salt and black pepper or try garlic powder or dry Italian herbs for a different flavor. (If you have fresh parsley or rosemary, toss a couple of chopped tablespoons in at the end!)
  4. Preheat the oven. Place a metal baking sheet in the oven to heat it. Put the vegetables in a single layer on the hot metal baking sheet. Turn veggie a couple times while roasting.

 

Roasting Times:

  • Asparagus                 10-15 minutes
  • Broccoli                      10-15 minutes
  • Brussel Sprouts          20-30 minutes
  • Carrots                        30-40 minutes
  • Cauliflower                  20-30 minutes
  • Corn on the Cob          20-30 minutes
  • Corn Kernels               10-15 minutes
  • Parsnips                      30-40 minutes
  • Pea Pods                      8-10 minutes
  • Squash                        20-30 minutes
  • Sweet Peppers            10-15 minutes
  • Sweet Potatoes           30-40 minutes
  • White Potatoes            30-40 minutes
  • Zucchini                       10-15 minutes

Seeds

Are you interested in growing your own food? Participants can take home free seeds after your WIC appointment. We are also planting our own Healthy Gallatin Gardens, so if you need gardening tips, just ask!

Farmers’ Markets

Healthy Gallatin WIC is gearing up for the 2018 Farmers’ Market Nutrition Program. This program provides fresh fruits and vegetable dollars for our WIC participants to spend at the local markets. We have a great group of local farms that put in extra time and effort to be a WIC participating farm. Each participating individual is eligible for $30 in the form of five-dollar vouchers to spend at the different markets around the valley throughout the summer.

This year WIC will be at the markets so participants can pick up benefits and shop while they are there. These benefits are available on a first-come, first-served basis throughout July at the following markets:

 

Gallatin Valley Farmers’ Market (Fairgrounds)

9:00 am-12:00 pm

Saturday July 7 & Saturday July 28, 2018

 

Bogert Farmers’ Market

5:00 pm-8:00 pm

Tuesday, July 17 & Tuesday, July 24, 2018

 

Belgrade Community Market

5:00 pm to 8:00 pm

Thursday, July 12 & Thursday, July 19, 2018

 

Manhattan Farmers’ Market

4:00 pm to 7:00 pm

Wednesday, July 11 & Wednesday, July 18, 2018