Just Say Yes to Fruits and Vegetables Stellar Farmers Markets: Workshop Overview and Tips

Just Say Yes to Fruits and Vegetables Stellar Farmers Markets: Workshop Overview and Tips


(calm instrumental music) – My name is Morrison Nwosu, I’m the Nutrition Educator at
the Stellar Farmer’s Market. The workshop is to enlighten
people about healthy eating and bring more awareness
to eating more fruits and vegetables and
staying physically active. – My name is Christy Robb,
and I am the culinary educator at the Stellar Farmer’s Market. I just really love the people. I love the way they engage, the way they’re so interested. They’re so patient. They’re so appreciative, it’s amazing. – We’re seeing people who
are really eager to learn. We’re seeing how excited
they are about learning that. That is very inspiring to me. That makes me want to
stand out here in the cold and wait for whoever, parents
who want to listen to me or want to learn more about
fruits and vegetables. (calm instrumental music) Welcome to the farmer’s market. My name is Morrison. I’ll be your nutritionist for today. We have Diana who is gonna
be our bilingual translator and Christy, who’s our culinary educator. – We’re here from the
Department of Health, the Just Say Yes to Fruits
and Vegetables program. We practice voice by choice here. So what that means is that you’re free to ask us your questions and give us your comments but
we’re not gonna call upon you. We also have a translator
here so if you give time between everything you say
and do so she can translate, we would really appreciate that. (translator speaks in Spanish) (knife chopping) – [Translator] Repeat that
next part that you said. – And if you stay on to
the end of our workshop, you get a two dollar coupon
to buy fruits and vegetables here at the farmer’s market
and also remember if you have an EBT card, SNAP EBT card, for every five dollars you
spend at the farmer’s market, you get two dollars in addition to buy fruits and vegetables. (translator speaks in Spanish) – What are some benefits of eating fruits and vegetables, guys? (translator speaks in Spanish) – [Woman] A lot of vitamins and minerals. – Right! And it’s low in calorie. Anything else, yes? – [Woman] Son deliciosos. – Son deliciosos yes so they
are delicious, that’s for sure. – Right, so they taste amazing right. It tastes great. The recommended amount of
fruits and vegetables every day is you’re supposed to have
two cups of fruits right, and three cups of vegetables. So does anyone know why we should be having more vegetables than fruits? – [Woman] Fruits have sugar. – Right, so fruits are high
in sugar content right. But in today’s workshop, we’ll
be showing you some easy ways to actually get the
recommended amount of fruits and vegetables in your everyday lives. Different colors of fruits and vegetables have different health benefits
associated with them right. So we really encourage
you to eat a variety of fruits and vegetables. Alright, let’s take
for example for orange. Let’s take an orange fruit or vegetable. Anybody knows what part of
the body that’s good for? – [Woman] The eyes. – Right, so orange colored foods are really good for your eyes right? So they contain something
called beta carotene that really helps you with night vision
and vision in general. What are some colors we see
here at the farmer’s market? Someone pointed out pumpkin, right? – [Woman] Carrots. – Right, carrots, good so what
color would that be under? – [Woman] Orange. – Orange so carrots. Any other colors we see
at the farmer’s market? – [Woman] Beets, red. – Beets, red, good. So certain fruits and vegetables grow during certain seasons of the year right? So this is the fall season, so we’re gonna have different fruits and
vegetables than we’re gonna have in the summer or in the
winter or in the spring. You can see now, we have a
variety of fruits and vegetables of all colors, right, that we can ingest and they can help different
parts of our bodies, right. So now we’re gonna pass it to Christy who is gonna make a really really
colorful recipe for us. – Today we’re gonna make a
gingered beet and carrot slaw. So it’s a slaw because
it’s shredded or grated. That’s really what makes it a slaw. And so here’s our recipe
so far that we’ve done. So we have the rainbow carrots, so that’s the rainbow right there right? We did a combination of those. And we’ve got our grated beets. We’re putting in some
ginger, Poblano peppers which aren’t always that easy to find, so any pepper would be good. Any thoughts on other
peppers that you might use if you couldn’t find these? – [Woman] Bell peppers. – Bell peppers, yeah all of those, those are also beautiful colors right. Anybody seen all those
different colors of peppers. Onion, regular onion. And then I’ve of course I’m
washing all the vegetables even the things I’m not gonna peel. The other thing that I did today is I’ve been soaking the onion and the ginger in lime
to mellow out the flavor. And then we’re also putting
some mustard into it. I’m gonna add some mustard now and I’m gonna mix it while we’re here. This has been soaking
for about 10, 15 minutes. You don’t need to do it for a long time. And then I’m not gonna throw out the lime, I’m just gonna make that’s
part of my dressing right. My lime, my oil, my mustard,
my ginger, and my onion. Okay so I’m just using olive
oil today but any oil will work and I think we’re using,
what are we using, couple of probably a tablespoon. Just pour that in. And then I wanted to show you one tip, actually before I finish the dressing. On the ginger, I’ve
discovered this very cool way of peeling it where I waste very little. And you just take the ginger and just run a spoon right down it and it just takes that
peel off really easily. And then I’m just gonna when
I have my peeled ginger, I’m just gonna slice it
up and then mince it. This is one of your basic cuts that you’re gonna use a lot in recipes. So just slicing it up first
and then just holding the knife back here always doing your
fingers either on the knife or down. (knife chopping) And then just moving it
around and mincing it up, and it works out pretty nicely. I also did that with the beet, once it got too small to keep grating so I didn’t grate my fingers. I then just minced up that. Since we’re not peeling the
beets and the carrots right, what’s the extra thing
that we’re really getting. – [Woman] Fiber. – Yes, my favorite F word, fiber! And this is really good for
our whole digestive health to keep us regular. So you’re on the road
to the rainbow, right. So we’ve got our beets, our carrots, this is our ginger and
onion, this is our cilantro and then here’s our Poblano
peppers and I’m gonna mix it up. I’m gonna give it a little tasting to see if it’s good enough to serve. And remember, when you’re
storing these beets and carrots you’re just gonna put them in the fridge, and you’ll wash them when
it’s time to use them is the way to keep them
as fresh as possible. If you do have the greens
on top of the beets, you’re gonna wrap those in
some damp or wet paper towel, and just let them, they can usually last about a week or two. And the beets should last a nice long time if you’re picking out firm
ones without any cuts in them or pieces that you have
to cut away, right. Sometimes people think
this is cooked actually. They don’t even realize it’s raw. Alright, drumroll. – Mmm good! (laughing) – Alright so I’m gonna
pass it back to Morrison to finish up, he’s gonna talk
about the cost of the lesson I think and some other
tips for health, right. – As you can see, we
bought everything here from the farmer’s market
except the lime, the mustard, and vegetable oil. Everything else we purchased
from the farmer’s market right? So it costs us just two dollars 25 cents to make
the entire thing, right, and it makes about 6
servings so for each person, you’d be spending just 35 cents. So what are some vegetable
you guy were trying today? Some fruits and vegetables
you guys will be trying today at the farmer’s market? – [Woman] The kale, kale greens. – Good right you tried
the kale, what else? The collard greens, good. So Christy’s gonna pass
out the samples right now and I hope you guys like it. (calm instrumental music) (clapping) Thank you guys for
coming, see you next week!

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