It's tomato season and we're stocking multiple varieties of mixed grape, plums and classic rounds. Whether your making sandwiches, simmering sauce or just snacking, tomatoes are really good for you. Find out why our summertime favorite is so healthy!

The tomato is one of the healthiest salad foods because it contains lycopene, which offers protection from some cancers and compounds to help prevent blood clots.

Tomatoes are a major source of dietary lycopene, a carotene antioxidant that fights heart disease and may help prevent cancer. Tomatoes also have a anticoagulant effect because of the salicylates contained in them. They also contain several other antioxidants including vitamin C, quercetin, lutein. Tomatoes are low in calories but high potassium and contain useful amounts of fiber.

The Good Stuff:

• excellent source of lycopene which helps prevent some cancers, improves cholesterol and protection of skin from UV rays
• one medium tomato contains nearly a quarter of the recommended intake of vitamin C for an adult
• rich in potassium to help regulate bodily fluids
• quercetin and lutein content helps prevent cataracts in keep heart and eyes healthy
• contain salicylates, which have an anticoagulant effect
•  tomatoes also contain vitamin A and vitamin K

Facts:

• peak season May to August
• tomatoes are composed of about 95% water
• lycopene is actually more active in processed tomato products such as ketchup, tomato paste and tomato juice than it is in a raw tomato
• diabetics... Rosso Bruno Tomatoes a brown hybrid of wild varieties have double the amount of fiber to help keep blood sugar stable

Tips:

• the more colorful the tomato the higher the content of lycopene
• vine ripened tomatoes also contain more lycopene than those ripened right after picking
• the tomato peel is richer in nutrients than the flesh
• the lycopeneIn in raw or cooked tomatoes is better absorbed in your body if it is eaten oil such as salad dressing

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Reference: 100 Best health Foods, Eat This Not That, Cooking Light What to Eat
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We've been picking peppers for several weeks now and the yields have been promising. Every time we harvest I can't help but think about what goes on inside the individual fruit I pick. It turns out peppers are really-really good for you and help prevent so many health issues. Find out why peppers are so amazing by reading more below!

Strawberries have been on our stand for over a week now and they are always met with great fanfare. We think of them as dessert or a quick snack, but did you know how awesome they are for you? 

Rich and vitamin C strawberries boost the system and contain chemicals that offer cancer protection.

Strawberries rank very high in antioxidant activity. They are extremely rich in vitamin C (an average portion contains the entire recommended daily amount for an adult) and this helps to boost the immune system and help wound healing, prevent arterial damage, promote iron absorption, and strengthen blood vessel walls. They also contain other antioxidant phenolic plant chemicals such as anthocyanins and ellagic acid, which can block cancer cells and can help prevent some cancers. Lastly they contain good amounts of fiber, folate and potassium.

The Good Stuff:

• excellent source of vitamin C
• contains ellagic acid, a compound with anticancer and antioxidant properties
• contain anthocyanins, which can help lower bad blood cholesterol
• useful source of fiber and soluble fiber, potassium, folate, and zeaxanthin for healthy eyes

Facts:

• peak season June to August

Tips:

• choose strawberry is that the plumb and glossy, dull ones are usually past their best
• Smaller strawberries tend to have higher levels of ellagic acid, concentrated in the outer layer and have more flavor
• once washed strawberries will spoil quickly only watch immediately before serving or use this kitchen hack to extend shelf life 
• store in a container with air holes in the refrigerator for three days but bring them to room temperature before using

Related:

• Berry-Berry Fresh

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Reference: 100 Best health Foods, Eat This Not That, Cooking Light What to Eat
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We love it for its intense flavor and it will always be a staple in our kitchens, but did you know “the stinking rose” has been used for centuries as a home remedy. Read why garlic is the food of the gods!

Valued as a health-protector for thousands of years, garlic bulbs are a useful antibiotic, and can also reduce the risk of both heart disease and cancer.

Although often used in small quantities, garlic can still make an impact on health. It is rich in powerful sulfur compounds that cause garlic's strong odor but are the main source of its health benefits. Research has found that garlic can help minimize the risk of both heart disease and many types of cancer. It is also a powerful antibiotic and inhibits fungal infections such as athlete's foot. It also appears to minimize stomach ulcers. Eaten in reasonable quantity, it is also a good source of vitamin C, selenium, potassium, and calcium.

The Good Stuff:

• may prevent formation of blood clots and arterial plaque and help prevent heart disease
• regular garlic consumption may significantly reduce the risk of colon, stomach, and prostate cancer
• natural antibiotic, antiviral, and anti fungal
• can help prevent stomach ulcers 

Facts:

• peak season year-round
• meat cooked at high temperatures, such as broiling or barbecuing, can have a carcinogenic effect, but when garlic is used with the meat it reduces the production of cancer promoting chemicals

Tips:

• choose large, firm, undamaged bulbs and store in a container with air holes, in a dark, cool, dry place for up to one month
• skin garlic by lightly crushing the clove with the flat side of a cleaver or knife, or purchase a nifty gadget to help, see here
• garlic should be crushed or chopped and allowed to stand for a few minutes before cooking
• lightly cook - long cooking destroys its beneficial compounds.
• fresh parsley eaten after a garlic meal may reduce any mouth odor

Related:

• Cool Kitchen Gadgets

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Reference: 100 Best health Foods, Eat This Not That, Cooking Light What to Eat
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Hatfield asparagus is known far annnnnnd wide and its almost here! Every time we put this out on the stand we get excited, it kicks off the season, and folks drive from all over to grab a few bunches. Not only does the "lobster" of vegetables taste incredibly good, ​it's a superfood. So many health benefits, we lost count!

Asparagus is an anti-inflammatory (reduces inflammation in the body) and contains a type of fiber that keeps the digestive system healthy. The plant chemical glutathione contained in asparagus has been found to be an anti-inflammatory and may help rheumatoid arthritis symptoms. This vegetable is also rich in soluble fiber oligosaccharide, which acts as a prebiotic in the gut by stimulating the growth of friendly bacteria. It is also a valuable source of vitamin C, folate, magnesium, potassium, and iron. Unusually for a vegetable, it is a good source of vitamin E, an antioxidant that helps keep the heart and immune system healthy.

The Good Stuff:

• folate and glutathione protects the heart by helping to reduce inflammation
• fiber content acts a prebiotic for gut health
• good source of important vitamins including vitamins E
• rich in iron, promoting energy and healing, and helps fight infection

Facts:

• peak season March to June
• white asparagus lacks heart protecting fight phytonutrients nutrients and provides less of vitamins A and C compared to its green counterpart

Tips:

• avoid spears that are fading in color
• trim the woody ends and stand stalks upright in a tall container with a little water in the bottom, cover the tops with a plastic bag and use in a few days
• brush large spears with oil and broil for 2 to 3 minutes until tender, so good
• small thin asparagus spears can be used in quiches, soups, risottos, and salad

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Reference: 100 Best health Foods, Eat This Not That, Cooking Light What to Eat
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Beautiful crowns of our green broccoli varieties will soon be available at our farmstand, picked fresh first thing in the morning and ready for pickup when you get out of work.

We have two new varieties coming, "Green Magic" and "Marathon", both earthy, savory, and robust. Incredibly good for you too! Have a look below and see why you should be eating broccoli everyday.

Of all vegetables in the Brassica family broccoli has shown the highest levels of protection against prostate cancer. Broccoli comes in several varieties but the darker the color the more beneficial the nutrients the vegetable contains. It contains sulforaphane and indoles, which have strong anticancer benefits particularly against breast and colon cancer. Broccoli is also high in flavonoids, which have been linked with a significant reduction in ovarian cancer. The chemicals in broccoli protect against stomach ulcers, stomach and lung cancer, and possibly skin cancer. They also act as a detoxifier helping lower bad blood cholesterol, boosting the immune system, and protecting against cataracts.

The Good Stuff:

• contains sulforaphane, activates enzymes destroy cancer cells
• helps lower bad cholesterol and protect against heart disease
• contains lutein and zeaxathin, helps prevent macular degeneration
• helps eradicate H.pylori bacteria
• high calcium content helps build and protect bones
• contains vitamins C, K, A, and B6, potassium, riboflavin, folate, and manganese
• excellent source of antioxidants and selenium
• 3 to 5 servings a week offers protection against cancer

Facts:

• peak season October through May
• you can eat the leaves of broccoli as well as the stocks and the florets, they contain as much goodness and taste great too
• did you know broccoli spouts have 20 times more cancer fighting power than their grown up counterparts
• add to sandwiches scrambled eggs salad and soups

Tips:

• look for heads rich with deep color avoid any pale yellow or brown patches on the florets
• store in the refrigerator and use within a few days of purchase 
• frozen broccoli contains all nutrients of fresh broccoli, purchase in bulk 
• cook lightly by steaming or stir-fry

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​Reference: 100 Best health Foods, Eat This Not That, Cooking Light What to Eat
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Did you know eggplants used to have spines and bananas had huge seeds? You bet they did.  

Humans started domesticating crops about 10,000 years ago. Since then, we've developed farming techniques to breed food to taste better, be more nutritious, live in different environments, and now look way, way different. 

Check out this video about fruit and vegetable history, it's pretty interesting.

Reference: Business Insider

Pretty soon our farmstand will be stocked with all those pre-summer sweet leafy greens! And don't you fret, spinach will be high on that list. This season we will be stocking two varieties, Banjo and Admiral. Each promise to be sweet, earthy, and robust, perfect for salads, side dishes, smoothies, and juicing. With all the health benefits and versatility in the kitchen, have a look below and see why Spinach is so popular. 

Contrary to popular belief, spinach doesn't contain as much iron as originally thought but, nevertheless it has many excellent health benefits!

Researchers have found many flavonoid compounds in spinach at as antioxidants and fight against stomach, skin, breast, prostate, and other cancers. Spinach is also extremely high and carotenes which protect eyesight. It is also particularly rich in vitamin K which helps to boost bone strength and may help prevent osteoporosis. In addition, spinach also contains peptides which are aspects of proteins that have been shown to lower blood pressure, and its relatively high vitamin E content may help protect the brain from cognitive decline as we age.

The Good Stuff:

• excellent source of fiber
• flavonoid and carotene content protects against many cancers
• vitamin C, folate, and carotene content helps maintain artery health and prevent atherosclerosis
• helps keep eyes healthy
• vitamin K content boosts bone density

Facts:

• peak season is March through May
• the greener the greens, the more nutrients, vitamins, and minerals they contain
• research has shown that a spinach rich diet improves both learning capacity and motor skills
• Tufts University found that frequent spinach eaters had a 43% lower risk of age-related macular degeneration

Tips:

• avoid buying spinach with yellowing leaves
• pack unwashed spinach bunches loosely in plastic bags and refrigerate up to 4 days
• the carotenes in spinach are better absorbed by the body when the leaves are lightly cooked rather than eating raw, light steaming or stir-frying retain most antioxidants
• simply wash the leaves and cook in only the water still clinging to the leaves, stirring if necessary

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Reference: 100 Best health Foods, Eat This Not That, Cooking Light What to Eat
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