What's for Dinner? Start with Something Really Fresh

For many busy New Jersey families, the answer to the question "What's for dinner?" entails a race down the supermarket aisles, or a quick stop at a fast food drive through. Our hectic lives have replaced home-cooked meals with nuke 'em-in-5-minute meals that are concocted in industrial plants instead of our kitchen. Take some basic ingredients; add some emulsifiers, stabilizers, coloring and preservatives with a good dose of salt or artificial flavors, finish off with substantial packaging and Voila! you have your meal. Hmmm. are we missing something here? This article is not going to help you spin your shopping cart wheels any faster. It will, however provide you with some ways to add quality to your meals, both nutrition-wise and by making meals more interesting.

Stop, Take a Breath, and Smell the Produce

You keep hearing about "5 a Day" and know you should be getting more fruits and vegetables in your diet. BUT, "my kids won't eat that stuff", or "it takes too long to prepare" are roadblocks on the road to good eating. What we need is some food for thought to help fuel our decision-making regarding food choices.

There is a wealth of research-based information on the health benefits of diets high in fruits and vegetables. The bottom line is fresh fruits and vegetables reduce the likelihood or severity of a litany of diseases from cancer and heart disease, to certain eye diseases and neurological disorders. The numerous chemicals in plants (called phytochemicals) many of which give them their color, flavor and aroma, have protective properties in the body, helping prevent diseases, increasing immunity and warding off the symptoms of aging.

Can't we get all these health benefits just from popping some vitamin pills? Vitamins are that extra insurance in the challenge to eat a balanced diet, but they are not a replacement for nourishing food. There is no amount of pills you could pop to supply the full array of known and as of yet undiscovered nutrients found in different fruits and vegetables. It is much more economical, efficient, and tasty to get the majority of your nutrients fresh from foods!

The Quest for Fresh

Now that we've touted the benefits of adding fresh fruits and vegetables to your diet, you know there are lots of fresh, frozen and canned fruits and vegetables lining your supermarket aisles. These are convenient and nutritious and are available year round. Supermarkets also have a wide variety of fresh produce that has come from around the globe. But just how "fresh" do you think some peaches are that traveled 2,416 miles or lettuce is that traveled 1,596 miles to get to your market? It was probably picked before it was ripe and spent many days en route before it got to you. That doesn't make it bad, but is there something even fresher?

Take it from the top chefs. The secret to getting the best tasting fresh produce is to get it locally, fresh off the farm.

So, the first stop on our quest for fresh is a local farmer's market or farm stand. Is there a community farmer's market in your town or one nearby? Is there a farm stand that you pass by everyday on your way home from work? Could a visit to a pick-your-own farm be a weekend activity with the kids?

Jersey Fresh at Maple Tree Produce

A Feast for the Senses

As you slowly ramble (remember we are not doing the shopping cart race) through the stands, a colorful display greets your eyes. Deep red tomatoes, bright green zucchinis, green, red, yellow and purple peppers, rose blushing peaches, orange pumpkins and vibrant bouquets of fresh flowers. The next sense to be tantalized is that of smell. Aromas of ripe peppers and cantaloupes blend and create a unique perfume of "eau de fresh-off-the-farm". Now listen to the sounds as you catch snippets of conversations, "Were these tomatoes picked today?" "We'll have leeks next week, but we didn't have time to load 'em on the truck this morning." "If you want tart apples, try these Macouns." You can't talk to the person who grew your food in the produce aisle of the supermarket!

Last but not least comes taste. Take the taste challenge yourself. Pick up some Jersey peaches and tomatoes from your local farm market. Buy similar items that are not Jersey grown from the supermarket. First compare how they look. Can you see the difference between the Jersey peach and tomato and that store peach and tomato? Now take a taste of your Jersey peach and then your supermarket peach. Do the same for the tomatoes. Any difference?

For listings of community farmer's markets, roadside markets, pick your own farms and what's in season, go to the New Jersey Department of Agriculture's web site or call your county Rutgers Cooperative Research & Extension office.

To find out more about eating the 5 A Day way, visit http://www.state.nj.us/health/fiveaday.

Finally, if you can't get out to the farm, then have it come to you - ask your supermarket to carry Jersey Fresh items!

Cindy Rovins, Agricultural Communications Editor