Low-Carb Nutritious Farmer's Market Meals

A friend asked how to get in shape for summer. A spin instructor ridiculed the people who rush into juice fasts to get a bikini bod in a hurry. An acquaintance mentioned she is doing a diet with a special drink and packets of all sorts of stuff. But, what about just regular fresh food?

In our pre-summer rush to be everything from Paleo to Keto to just plain thin, people go to great lengths yet  surprisingly few move toward big plates of vegetabes, the easiest and best way to gather big time antioxidants while maintaining a healthy weight. As much as I think the overall macro-nutrient mix (a certain percentage of protein, fat and unprocessed carbs) matters (a lot), getting all of the micro-nutrients, antioxidants, vitamins and minerals necessary for strength, energy, fitness, brain health, and a strong immune system should not be overlooked.

The people on a constant juice fast might lack the healthy fats necessary to think their way through the day and those on a strict paleo diet of grocery store meat will miss the antioxidants of vegetables, a normal well-rounded diet does still work as a reliable way to get in shape for summer. If we all did things right, we would not have gotten out of shape but a small 5 to 10 pound weight gain through winter is very common and really is the norm in the northeast. With an April as cold, windy, and rainy as this one, it can be hard to shed winter weight.

My advice: steamy stir-fries, hearty salads, nuts and seeds. For fats, use olive coconut oils for basics; sesame or walnut for flavor. Avoid all processed vegetable oils (canola, sunflower, safflower, corn). While the vegetables and nuts and seeds have plenty of protein, those believing (usually wrongly) that they need more protein or need an animal version, might add and egg or unsweetened Greek yogurt. Vegan foods do provide plenty of protein. A fish oil can add omega-3 fats if they are lacking in the choices made. (I would definitely lean more ketogenic than paleo emphasizing brain-boosting fats over protein.)

Utilizing things that are local and in season is environmentally favorable as well as good for you. Here are a few of my typical recipes for this time of year.

Ramp vinaigrette: I like to cook with ramps and add them to my steamy stir-fry but I also blend them into salad dressing. They are very pungent but high in important nutrients and very good for a healthy immune system. Alliacious vegetables (onions, leeks, garlic) provide flavonoids (protect blood vessels) and polyphenols (protect body from oxidative damage). Like garlic and onions, ramps work to protect the immune system, prevent inflammation, rheumatoid arthritis, cancer, diabetes and heart disease. While garlic and onions serve the same purpose with a similar antioxidant make-up, ramps are very tasty, strong flavored, and in season for a short time. They are sought after by restaurants big-time and while they are abundant at the Union Square farmer's market right now, you do see chefs with huge bags coming to snatch them up.

1/2 cup olive oil
1/3 cup very aged balsamic vinegar
1/2 cup washed, chopped ramps.
Blend well in a high speed blender. Use as dressing or dip.

Micro Kale & Other Greens

Microgreens and very young vegetables have a distinct and delicate flavor and texture making them a great addition to salads and lightly steamed vegetables. I usually put the microgreens on top of of sauteed vegetables and cover for less than a minute to just wilt them. My favorites are micro kale, tot soi, arugula, watercress, mustard greens and sorrel. There are lots of others available from cabbage, radishes to crysanthemum and other traditional flowers. Microgreens differ from sprouts because they are the in between stage when a sprout has developed early leaves but is not a mature plant. Microgreens have been shown to have significantly more antioxidants than mature greens. And, because they are most widely available now in spring, it is a good time to load up on them. The Journal of Agricultural and Food Chemistry has a good article reporting scientific results  of a study that compared mature plants to microgreens.

I usually saute an onion and a ramp, with ginger in olive oil. Then, I add a lot of maitake mushrooms and continue to cook. If I am having asparagus or brussels sprouts, I might add them as well. After that all cooks, I put a bunch of microgreens on top and cover for a minute or less, steaming them very lightly.

1 onion
3 ramps
1 tablespoon sliced ginger
2 tablespoons olive oil
2 cups maitake mushrooms (shitake or crimini are good substitutes)
1 cup asparagus
2 cups microgreens
1/2 teaspoon of turmeric
1/2 teaspoon soy sauce
1 tablespoon balsamic vinegar

Saute the first three ingredients in the olive oil. When onions are browned, add the mushrooms. A minute or so later add asparagus, soy sauce, vinegar, and turmeric. Then add microgreens and cover for less than a  minute. A lightly steamed vegetable plate served over sauteed maitake mushrooms offers a huge anitoxidant boost, lots of fiber, and nutrients. Sprinkle with sea salt, hot sauce or ramp vinaigrette.

Salad can be a good use of those microgreens too. A lot of people prefer to keep things raw for the most live enzymes. If you want to keep them raw try tossing them with the ramp vinaigrette and serving over a bed of fresh lettuce. I usually add very small chili pepper pieces to salads.