Farmers Market Recipe by Kelly Smith — April 2020

By Kelly Smith

These times are challenging to say the least. As I write this article we have been issued our shelter in place orders from the county starting March 17th at midnight for a minimum of three weeks. As we watch the virus COVID-19 around the world, as well as here in our own backyard, it's time to take stock of what is essential in our lives.

Our farmers' markets across California were facing to be shutdown in the midst of the pandemic. By working together the farmers markets across the state were able to get the seal of approval to continue serving our communities by California Health Department and California Department of Food and Agriculture. It's a huge win to be recognized as an essential food source and an equivalent to big grocery. So many depend on what is offered by our local farmers and food businesses. But unfortunately, it's at a time when we are practicing our best social distancing. The farmers' markets are great place to breath fresh air and we often have enough space to allow for the 6 ft space between shoppers and vendors.

In these uncertain times it is important to find ways to support our health as well as our community.

I have compiled a list of items you can find at your local farmers' market to support lung health and immunity in order to stay healthy.

• Fatty Fish is rich in omega 3s fatty acids and are linked to healthy lungs. You can find a fish monger at most farmers' markets in Sonoma county.

• Apples may not be in season but they are often available this time of year if your local farmer has cold storage available. Some apple farmers convert apples to jarred and bottled products that you can find at the markets. Researchers have linked good lung function with high intakes of Vitamin C, E and beta-carotene, all which are present in apples. Apples come packed with antioxidants that keep your lungs healthy.

• Walnuts are in abundance this time of year and are one of my favorite go to for omega 3s. Eat a handful of them to help fight asthma and other respiratory conditions. Omega 3s are considered to be an anti-inflammatory with protective effects in inflammatory ailments.

• Berries are coming into the market after a nice warm winter. I have seen hot house blueberries at some of the bigger markets. Blueberries are considered a super food because of they are rich in vitamin C and other antioxidants. They can also help fight cell damaging free radicals.

• Broccoli is coming in strong at the markets right now. It is filled with Vitamin C, carotenoids, folate and phytochemicals that fight damaging elements in the lungs. Broccoli is said to have an active constituent called L-sulforphane, which tricks the cells to switch on the anti-inflammatory genes that further avoids respiratory conditions.

• Carrots are a great vegetable to have on hand for everyone to enjoy as a quick snack. These vibrant root vegetables are filled with Vitamin A, C and lycopene which are all antioxidants that support lung health and lower the chances of lung disease. Researchers found that drinking carrot juice may help a type of damage that leads to lung cancer in smokers.

• Oranges are everywhere at the farmers' markets this time of year. Citrus is jammed packed with Vitamin C & B6. These help the lungs transfer oxygen. Oranges are full of lung-friendly antioxidants and can help with fighting infection and inflammation. It's been found that Vitamin C is essential in reducing exercise-induced asthma and can do so up to 52%. Exercise-induced asthma refers to the narrowing of the airways in your lungs that's brought on by strenuous exercise. Symptoms include wheezing and coughing.

The big take away is eating healthy fresh fruits and vegetables is essential to all of our vitality especially those individuals that are high risk. I encourage all of you to find your way to your local farmers' market to gather immunity boosting foods. If you know someone who is at risk or elderly please consider shopping for them. At the same time you will be giving much needed support to our local farmers.

Check with your local farmers' market to see if they are offering curbside service or other options to help minimize contact and encourage social distancing. Together we can all flatten the curve.

Kelly Smith is Executive Director of Agricultural Community Events Farmers Markets, a local nonprofit that operates 8 Sonoma County Farmers Markets. www.ilovefarmersmarkets.org

Salmon with Asian Walnut Slaw

Ingredients

Marinade

3 tablespoons sweet chili sauce

3 tablespoons teriyaki sauce

1 1/2 rice vinegar

4 (4 to 6 ounce) salmon fillets

Slaw

1 cup shredded or thinly sliced purple cabbage

1 cup coarsely shredded carrots

2 medium green onions, sliced

3/4 cup coarsely chopped and toasted walnuts, divided

fresh cilantro leaves, torn

Instructions

Marinade

1. In shallow dish stir together chili sauce, teriyaki sauce and vinegar. (set aside 2 tablespoons.)

2. Place salmon in dish skin side up and let marinate for 30 minutes in the fridge.

Slaw

1. Toss together cabbage, carrots, green onions and half the walnuts with reserved marinade. Put in fridge.

Salmon

1. Over medium to high heat grill salmon for 3 to 5 minutes on each side until cooked to your liking.

2. Transfer to a platter.

3. Top with Slaw mixture.

4. Sprinkle remaining walnuts and cilantro leaves.

5. Serve.