By Let’s Move Quad Cities

Farmers’ markets are a nutrition and community win. You can support local farmers and increase the plant foods in your diet at the same time. The nutritional benefits of frequenting farmers’ markets include increased fiber, antioxidants, and photochemicals in the diet. Just walking down the stalls of the farmer’s market, you can see a variety of colorful fruits and vegetables, which are loaded with nutrients. The produce at the farmers’ market are in season with peak flavor and nutrition.

Tips for making your trip to the farmers’ market good for you:

• Stick with fruits and vegetables: The Farmers’ Market has temptations just like the grocery store. Avoid the funnel cakes, corn dogs, caramel popcorn, and candy store. Make a list of the fruits and vegetables you need, and only splurge on more healthy plant foods. In the summer, tomatoes, corn on the cob, and zucchini are delicious choices.
• Bring your children and/or grandchildren with you: Kids love the farmers’ market. Including children in your shopping will increase their intake of plant foods. You can let kids pick out a new fruit or vegetable to try. Including kids in shopping and food preparation makes healthy eating fun.
• Ask questions: the vendors at the farmers’ market are a wealth of knowledge. You can learn tips on preparing vegetables and ideas for new plant foods to try. Make sure to ask questions and learn more about local farming.

Farmers’ markets are a wonderful place to spend the morning or afternoon and focus on healthy foods for the family. Rather than going through a drive-thru and grabbing a high fat sandwich, walk around the farmer’s market and support your local community by purchasing whole foods for you and your family.

Read more about how the Quad Cities are staying healthy and active by visiting Let’s Move Quad Cities at www.lehttp://www.letsmoveqc.com/tsmoveqc.com.

Savory Garbanzo Bean & Green Pea Hummus

Author: Jone’t Wooten ~ The Scoop
Recipe type: Dips

Ingredients
1 15 oz can    garbanzo beans (reduced sodium)
1 cup    fresh or frozen green peas (cooked and blanched)
5 cloves    roasted garlic
3 Tbsp    olive oil
2 tsp    cumin seeds
zest of 1     lemon
3 Tbsp    fresh lemon juice
1 tsp     kosher salt
¼ tsp    fresh cracked pepper
¼ tsp     paprika

Instructions

1. In a food processor or blender, puree all ingredients until smooth and creamy. You may add 1 to 2 tablespoons water to achieve desired consistency.
2. Transfer to a bowl, add a sprinkle of paprika and enjoy!

Notes
Serve with pita bites, crackers or as the perfect veggie dip. I often use it as a spread on sandwiches for extra flavor and protein. Yum!