Farmer's Market Recipes

Chances are your local farmer's market or farm is brimming with fresh produce right now. Support locally grown food and try one of these refreshing recipes this week.

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Spring Berry Oatmeal

Make it a Full Plate Meal: Prepare the oatmeal as directed in the recipe post.

75% water-fiber foods – rolled oats, strawberries, bananas, blueberries, blackberries
25% foods – maple syrup, chia seed, granola

Spring Vegetable Brown Rice Casserole

Make it a Full Plate Meal: Serve your brown rice casserole with a generous salad for a delicious 75% meal. Fresh or frozen cherries would complement the meal nicely.

75%water-fiber foods – onion, garlic, mushrooms, asparagus, brown rice, chickpeas, green peas, parsley
25% foods – mozzarella, parmesan

Recipe Note: Use only 1 cup of mozzarella and 1/2 cup of parmesan to reduce the amount of saturated fat.25% foods – oil, egg/whole wheat tortillas

Salmon Primavera

Make it a Full Plate Meal: Surround a serving of fish (a serving is the size of a checkbook) with all the veggies you can. The fish will be your 25% part of the plate. If you don't eat fish, try this tofu recipe instead. End the meal with plums.

75% water-fiber foods – leeks, Brussels sprouts, carrots, snap peas, fennel, turnips, asparagus, squash, cherry tomatoes, new potatoes, artichokes, plums
25% foods – salmon, olive oil

Recipe Note: Use only 2 tablespoons of olive oil to reduce the amount of fat in this meal.

Beet Tzatziki With Roasted Vegetables

Make it a Full Plate Meal: Serve your roasted veggies with a side of tzatziki and hummus for a light meal this week. The naan bread makes a perfect 25% part of the plate.

75% water-fiber foods –beets, garlic, chives, dill, asparagus, carrots, green onions, hummus, radishes
25% foods – yogurt, naan

Quinoa Spring Vegetable Salad

Make it a Full Plate Meal: Serve your salad with the dressing on the side for lunch or dinner this week. A fresh peach would go well as a sweet treat.

75% water-fiber foods – quinoa, green beans, garlic, green beans, onion, carrots, radishes, cherry tomatoes, sprouts, parsley, peach
25% foods – oil, dressing, butter, feta

Recipe Note: Skip the butter to reduce the amount of unnecessary fat in this recipe.

👉 Water-fiber foods are 75% zone foods – whole, unprocessed fruits, vegetables, beans, and cooked whole grains.