Harvest Time in Harlem

The Farmers’ Market Nutrition Program or FMNP helps families and seniors buy and eat better food. FMNP issues $20 to $24 worth of checks that can be used to buy fresh fruits and vegetables from the city’s farmers’ markets.

Here, we’ll try to answer any questions you may have about the program and at the end, you’ll find a person you can contact with additional questions.

Who can get FMNP checks?

FMNP provides checks to families that meet these requirements:
*Low-income
*Nutritionally at risk
*Enrolled in the Special Supplemental Nutrition Program for Women, Infants, and Children (WIC) and Senior Nutrition Programs

Where Can I get FMNP checks?

WIC clients get FMNP checks automatically as long as their local WIC agency participates in the program. Note that checks are issued per household (not per person). Call the WIC hotline at 1-800-712-3000.

Seniors can get FMNP checks from local senior centers, except in New York City where checks are issued from congregate meal sites or the Department of Health’s Food and Nutrition sites. Call the Senior hotline at 1-800-342-9871.

Where can I use FMNP checks?

FMNP checks can be used to buy fresh fruits and vegetables at participating farmers’ markets.

How do I find a farmers’ market?

New York State has about 300 farmers’ markets and there are 900 farmers enrolled in the FMNP.

To find a market near you, call 315-637-4690 or visit www.nyfarmersmarket.com.

What if I have questions about FMNP?

Contact Jonathan Thomson from the New York State Department of Agriculture and Markets. Call him at 518-457-7076 or 1-800-554-4501. You can also email him at jonathan.thomson@agmkt.state.ny.us

Last Thursday, Harvest Time held its annual Apple Day. Throughout this exciting afternoon, students had the opportunity to peel and taste several different varieties of apples grown in New York state. Some students also made signs to identify the various types of apples.

Apple Day always raises one very important question: Why do these apples taste so good right now?

Do you know the answer?

This week’s Harvest Time program was devoted to root vegetables, which are veggies that come from the underground part of different plants.

Which of the following are root vegetables?
a) Turnips
b) Yams
c) Carrots
d) Rutabagas
e) all of the above
Answer below.

To enjoy these fall and winter favorites, use the recipe included here. Be sure to wash your veggies thoroughly and peel them before cooking. Get an adult to help you in the kitchen then share this hearty dish with your family.

Glazed Root Vegetables

Makes 4 servings

$0.73 per serving

Ingredients:
1 1/2 pounds root vegetables such as turnips, yams, carrots, rutabagas-peeled, halved or quartered* (substitute other root vegetables that are in season.)
1 1/2 tablespoons butter
1 1/2 tablespoons maple syrup
3/4 teaspoon salt
Fresh ground black pepper
Chopped parsley for garnish (optional)
*You may need to cut the root vegetables into smaller portion.

Directions:
1. Wash all vegetables before use. Chop the vegetables and place them in a pan large enough to hold them in a single layer.
2. Add the butter, maple syrup, salt, and pepper to taste and enough water to cover the vegetables half way.
3. Turn the heat on high and bring to a boil. Reduce the heat to low, cover, and simmer for about 10 minutes.
4. Uncover and raise the heat to bring to a boil. Boil until the liquid has reduced to a shiny glaze and the turnips are tender. Serve sprinkled with chopped parsley.

Answer:

e) all of the above. Turnips, yams, carrots, and rutabagas are all root vegetables. Other root vegetables include radishes, potatoes, celery root, and beets.

What’s your favorite root vegetable? Tell us in the comments section below.

This week at Harvest Time, students and volunteers enjoyed cauliflower cooked with Indian spices, including coriander, cumin, garlic, ginger, and turmeric. Cauliflower is a cruciferous vegetable and broccoli is its closest relative. While it’s available most of the year, Fall is the peak season for cauliflower. When shopping, look for heads that are white or creamy white, firm, compact, and heavy for their size. Avoid cauliflower that is speckled, discolored, or brown. When you get home, store cauliflower in the crisper drawer of your refrigerator.

One 1/2 cup serving of cauliflower provides 100% of your daily recommended vitamin C so go ahead and enjoy this nutritious vegetable dish. Ask an adult to help you and follow the instructions included below. The grated Cheddar cheese makes for a creamy delicious topping but it is optional. If you prefer less spice, skip the cayenne.

Indian Style Cauliflower

Makes 4 servings

$1.64 per serving

Ingredients:
1 head cauliflower, cut into bite size florets
2 tablespoons olive or canola oil for sautéing
1 teaspoon whole cumin seeds
1 1/2 teaspoons minced ginger
2 cloves of garlic, minced
1/4 teaspoon turmeric powder
1/4 teaspoon ground coriander
A pinch of cayenne (optional)
A dash of lime juice
Salt to taste
2 tablespoons finely chopped fresh cilantro
1/4 cup grated Cheddar cheese for garnish (optional)

Directions
1. Take a pan (with lid), heat oil on medium flame, add the Cumin seeds and wait till they start crackling.
2. Immediately add the minced ginger and garlic and sauté for 2-3 seconds.
3. On low flame, add the Cauliflower florets, sprinkle with turmeric powder, coriander, cayenne, and salt and mix well. Cover with lid and let the florets cook on low flame for about 10 minutes.
4. Remove the lid and stir the ingredients. Put the lid back again and let the florets cook for another 10-12 minutes.
5. Then, remove the lid and stir the cauliflower on high flame so that the water in the pan dries out.
6. Quickly sprinkle lime juice and cilantro. Mix well, turn off the flame and serve.
-OR/AND-
7. Transfer the cauliflower florets to a platter. Sprinkle cheese over the hot florets and serve!

Despite the downpour on Thursday afternoon, Harvest Time cooked up a healthy and delicious snack of Moroccan Style Carrots. To make this dish at home, use the recipe included below. The carrots are steamed first then quickly cooked in a mixture of garlic, cumin, cinnamon, cayenne pepper, and honey. Garnish the carrots with parsley or mint and enjoy them on their own or with another Moroccan favorite, couscous.

Moroccan Style Carrots

Makes 4 servings

$0.91 per serving

Ingredients:

1 pound carrots cut diagonally into 1/4-inch-thick slices
2 small garlic cloves, minced
2 tablespoons olive oil
1/2 teaspoon ground cumin
1/4 teaspoon ground cinnamon
2 teaspoons honey or agave
1/4 teaspoon cayenne pepper
1 1/2 tablespoons fresh lemon juice, or to taste
3 tablespoons chopped parsley or mint
Salt and pepper to taste

Directions:

1. Fill a large pot with 1 inch water. Place carrots in a steamer basket and cover. Steam 6-8 minutes, or until tender.

2. In a medium skillet, cook the garlic in olive oil over moderately low heat, for 1 minute. Then add cumin, cinnamon, honey, cayenne and carrots. Combine for 1 minute, or until the carrots are well coated with the mixture. Stir in the lemon juice, salt and pepper to taste. Transfer the carrots to a bowl, and let them cool to room temperature.

3. Add chopped parsley or mint.

Last Thursday, Harvest Time kicked off the 2011-2012 school year by making sautéed apples with apples from the CSF farm stand. Students stopped by the Harvest Time table to watch, sample, and help cook this delicious and nutritious snack, which includes apple cider, cinnamon, and maple syrup. It’s easy to make sautéed apples at home: Use the recipe included below and ask an adult to assist you in the kitchen. Once you’ve cooked the apples, enjoy them on crackers or by themselves.

Sautéed Apples with Maple Syrup

Makes 4 servings

$0.63 per serving

Ingredients:

1 tablespoon unsalted butter
2 apples (about 1 1/2 cups)
1 teaspoon maple syrup
1/4 cup + 2 tablespoon apple cider
1/4 teaspoon ground cinnamon
Pinch of salt

Directions:

1. Peel and core apples. Cut the apples in halves or quarters and slice 1/4 inch thick.
2. Place 1/2 tablespoon butter over medium heat until melted. Add the sliced apples and sauté.
3. Add cinnamon, maple syrup, apple cider and salt.
4. Bring to a simmer for about 5 minutes. Add the remaining 1/2 tablespoon butter and cook until slightly thick and apples are cooked through.
Option: Spread on a butter cracker and enjoy!

For our final class of the 2009/2010 school year we made Basil Pesto Pasta Salad. Summer is the peak season for basil, but it’s usually available at grocery stores year-round. Pesto goes with just about any vegetable so try adding your favorite or whatever is currently in season (it’s also great spread on a sandwich or used as a sauce for grilled or roasted chicken and fish). In class, we used cherry tomatoes, which made for a more colorful and delicious salad.

This is a great dish to make at home with your family. It’s very easy and super fast to prepare. Plus, pasta salad can be enjoyed warm or at room temperature making it perfect for a picnic lunch. To make Basil Pesto Pasta Salad at home, use the recipe included below.

Pasta Salad with Basil Pesto (without nuts)

Makes 4 to 6 servings

Ingredients:
1 pound white or whole-wheat pasta
2 cups fresh basil leaves (washed)
3 garlic cloves
½ cup olive oil
1/3 cup Parmesan cheese (finely grated)
¼ teaspoon salt
Pinch of black pepper
4 to 6 quarts water (to boil pasta)
Reserve ½ cup pasta-cooking water as needed

Directions:
1. With the help of an adult, bring a large pot of water to a boil. Once boiling, cook the pasta according to the package directions. Drain and reserve about ½ cup of the cooking water.
2. Make the pesto: Wash the basil leaves in a big bowl of cold water. Let the dirt fall to the bottom and then remove the leaves and dry them well.
3. In the bowl of a food processor, combine basil leaves with garlic and puree until smooth.
4. Add the olive oil and puree to combine. Then add the Parmesan cheese, salt, and pepper. Process until completely mixed.
5. Put the cooked pasta in a big bowl and toss with the pesto. Add reserved pasta-cooking water if the pasta is a little dry. Serve warm or at room temperature and garnish with some grated Parmesan cheese. You can also try adding your favorite seasonal vegetables.

Harvest Time in Harlem wishes to thank the Whole Food Market Upper West Side for donating a portion of the ingredients used in each class.

For more information, email: harvesttimeinharlem@gmail.com

Dried beans: kidney beans, chickpeas, adzuki beans, and great northern beans

Last week was Harvest Time in Harlem’s All About Beans class. We started with a healthy snack of edamame, which are baby soybeans. Then Colombe taught us about where beans come from, how they are harvested, and how they are packaged in the supermarket (some beans are dried and sold in plastic bags while others are pre-cooked and sold in cans). Next, we looked at different types of dried beans and identified their variety (see the image to the left).

For our bean class, we made Black Bean Burgers, which in addition to black beans, contain onion, breadcrumbs, oregano, cumin, cilantro, and lemon zest. While the bean burgers cooked, each student went outside to our recently planted garden to pick a lettuce leaf for their burger. Can you believe how fast our garden has grown? We also learned how to read a nutrition label and took turns finding serving and nutrition information on different packaged foods.

If you enjoyed the Black Bean Burgers, why not make them at home with your family? Beans are packed with healthy nutrients and minerals, including protein, calcium, magnesium, iron, zinc, and vitamins B2, B3, B5, and B6. And, as you know from class, these burgers are a snap to make. The recipe and more photos from class are below.

Black Bean Burgers

Makes 8 servings

A black bean burger with lettuce, cheese, and ketchup

Ingredients:
2 ½ cups black beans (if using canned, rinsed)
4 large eggs
½ teaspoon fine grain sea salt
1/3 cup fresh cilantro, chopped or torn
1 small onion, chopped
Grated zest of 1 lemon
1 teaspoon ground cumin
½ teaspoon oregano
1 cup toasted whole grain breadcrumbs
1 tablespoon extra-virgin olive oil

Directions:
1. In a large bowl, mash black beans with a potato masher or a heavy-bottomed measuring cup.
2. Combine mashed black beans, eggs, and salt and mix with a fork or spoon until the mixture is the consistency of a thick, chunky paste.
3. Mix in cilantro, onion, and lemon zest.
4. Add the cumin, oregano, and breadcrumbs, stir, and let the mixture set for a couple of minutes so that the breadcrumbs absorb some of the moisture.
5. Make patties (about the size of your hand) and let them rest for 20 minutes in the refrigerator.
6. With an adult, heat the oil in a heavy skillet over medium heat. Cook the patties for 7 minutes on each side.
7. Top the bean burgers with cheese or your favorite toppings and enjoy!

Harvest Time in Harlem wishes to thank the Whole Food Market Upper West Side for donating a portion of the ingredients used in each class.

For more information, email: harvesttimeinharlem@gmail.com

In April, Harvest Time in Harlem headed outdoors for a class devoted to sustainable farming and gardening. Our guest speaker was Annie Novak, Program Director for Growing Chefs, which offers a variety of farm-based classes and cooking workshops, and aims to help people make a stronger connection to their food.

What is sustainable farming? We learned that sustainable farming is the production of our food in a setting where all living things play a role in the balance and fertility of the land. Everything the farm needs is utilized within itself, there is no waste, and every effort has purpose and intention.

We also discussed different ways we can make a positive impact on the environment such as eating fresh, seasonal, and local food whenever possible, carrying purchases in a recyclable bag, joining a community garden or community-supported agriculture (CSA) project, and visiting the farmers’ market. Shopping at farmers’ markets has numerous benefits, including the opportunity to buy ingredients at their nutritional peak and the chance to meet the people who grow or raise your food—they can teach you about their harvest and share their recipes.

Outside in the garden, we planted pea seeds and a variety of lettuces (Lolla Rossa, Flashy Butter Oak, Black Seeded Simpson, Amish Deer Tongue, and Red Splash). To get a sneak peak at what we planted, we made Roasted Chicken Pita Sandwiches with Garden Lettuce, Carrots, and Radishes. Want to enjoy this meal at home? Use the recipe below.

Roasted Chicken Pita Sandwiches with Garden Lettuce, Carrots, and Radishes

Serves 4 people

Ingredients:

1 tablespoon vinegar

1 teaspoon mustard

1 teaspoon honey

3 tablespoons oil

½ roasted chicken (or 1.5 lbs cooked chicken breast)

2 cups lettuce greens or your favorite leafy salad greens

1 carrot, grated

2 radishes, thinly sliced

Salt and pepper to taste

4 regular size whole-wheat pitas

Procedure:

1. Make salad dressing in a small bowl: Mix vinegar, mustard, and honey then slowly add the oil. Whisk the mixture until everything comes together.
2. With the help of an adult, using a knife, slice/cut the chicken into strips.
3. Place the washed lettuce greens, carrots, and radishes in a large bowl. Drizzle with 1 tablespoon dressing, sprinkle with salt and pepper, and toss to coat completely.
4. With the help of an adult, using a knife, cut a small piece off the top of each pita to make a pocket.
5. Open the top part of the pita and place salad greens inside.
6. Cover with 3 pieces of sliced chicken.
7. Drizzle chicken with a little more dressing.
8. Place the pita sandwich on a plate and enjoy a nice meal with family and friends!

Harvest Time in Harlem wishes to thank the Whole Food Market Upper West Side for donating a portion of the ingredients used in each class.

For more information, email: harvesttimeinharlem@gmail.com

Harvest Time in Harlem’s March class featured guest speakers Robin and Antonia from Hot Bread Kitchen. More than just a bakery, Hot Bread Kitchen is a non-profit that employs and trains immigrant women to bake a variety of breads, including baguettes, multigrain loaves, tortillas, lavash crackers, and focaccia. To learn more about Hot Bread Kitchen, go to hotbreadkitchen.org.

Robin and Antonia explained what whole grains are and why they are more nutritious than refined grains: Because whole grains have all parts of the grain kernel (the bran, the endosperm, and the germ) they contain vitamins, minerals, and fiber, which are essential for a healthy diet. We also looked at different types of whole grains, including corn, brown rice, and quinoa.

Next Robin and Antonia discussed tortillas and showed us how to make them using a special wooden press. After everyone had a chance to make their own tortilla, Colombe showed us how to make Baked Black Bean Tacos. If you want to make these yummy tacos at home, use the recipe below. And to see how masa is turned into a tortilla, check out the photos included below.

Baked Black Bean Tacos

Makes 4 to 6 servings

Ingredients:
6 corn tortillas (if the tacos aren’t soft, steam them first)
1 cup cooked or canned black beans
2 cloves garlic, grated
1 teaspoon cilantro, finely chopped or torn
1 teaspoon ground cumin
1/4 teaspoon salt
1 tablespoon lime juice (1/2 lime)
1/2 cup cheddar cheese, grated
1/4 cup sour cream
1 tablespoon butter, melted

Directions:
1. Have an adult help you preheat the oven to 425°F
2. In a bowl, combine the black beans, garlic, cilantro, cumin, salt, and lime juice. Using a potato masher or the back of a spoon, mash everything together until it is combined, smooth with some chunks of black bean.
3. Place a heaping tablespoon of the black bean mixture on one side of the tortilla, sprinkle it with cheese, and roll it up. Place the taco on a parchment paper-lined baking sheet (or a buttered baking sheet) with the open edge facing down, folded under. Repeat with the other tortillas.
4. Brush with butter and bake in the oven for about 10 to 15 minutes or until warmed and crispy. Serve with a dollop of sour cream and enjoy!

Harvest Time in Harlem wishes to thank the Whole Food Market Upper West Side for donating a portion of the ingredients used in each class.

For more information, email: harvesttimeinharlem@gmail.com

Fresh corn masa

A ball of masa on the tortilla press

A freshly pressed corn tortilla

Each student got to make their own fresh tortilla then watch it be cooked. Later, we used these tortillas to make Baked Black Bean Tacos.