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Community Corner

Karma-Boosting Farm-Fresh Meal

Health coach Stephanie Korn answers Rivertowns residents' questions about healthy living.

What is a quick, easy and healthful dinner that can be made with food bought at the farmers market?

Shari, Irvington

Dear Shari,

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Part of the Irvington and Hastings Farmers Market experience is slowly walking around to each vendor, looking at the delicacies each has to offer, and thinking about a new way to incorporate swiss chard into your favorite recipe for sautéed vegetables. 

Okay, let's get real--  

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While the experience mentioned above is certainly a treat--it's also a luxury that's not always practical for a busy mom or dad.  Sometimes you have to enter the market on a mission: you have 20 minutes to get in and out with the fresh ingredients  needed to make a quick, healthy meal by 5:45 p.m.  I have a family friendly menu planned that can be prepared quickly and is sure to please children and adults throughout the Rivertowns. 

You will need to purchase the following items from the Market from your favorite vendors:

  • 1-1 ½ pounds white flaky fish
  • Broccoli
  • Garlic
  • Crusty bread
  • Grape tomatoes or two large tomatoes
  • I bunch basil
  • Fresh peaches and berries

At home: Prepare fish sticks

These fish sticks are quick and easy to make, and are healthier, crunchier and tastier than those purchased in a box. Finally, a fish stick even an adult can enjoy.

  • Preheat oven to 350 degrees. Cut fish in 1-inch strips, then in half length-wise.  
  • In a bowl, beat 2 eggs and set aside.  
  • On a plate, mix 1 ½ cups whole wheat panko and ½ cup wheat germ (this breading mix is healthy and becomes very crispy, but you can substitute another type of breadcrumb if you prefer) and set aside.  
  • Spray a baking sheet generously with olive oil cooking spray.  Dip fish pieces into the egg mixture and then into breadcrumb mixture.  You may need to press the panko onto the fish to make it stick.  
  • Once breaded, place each piece of fish onto the baking sheet about ½ inch apart.  
  • Spray each piece with olive oil cooking spray.  Bake for about 10-12 minutes or until golden brown.
  • Slice grape tomatoes in half, or cut larger tomatoes into 1-inch cubes. Toss with washed basil leaves, olive oil and sea salt.
  • Sautee broccoli with garlic in a touch of olive oil.
  • Slice bread (warm in oven if desired).
  • Wash and slice fruit.

You will have just prepared a delicious, healthy and seasonal farm-to- table meal made with ingredients primarily purchased from the Farmers Market.  This is a feast that you can feel good about serving to your family--and doubly good about supporting local farmers and vendors. 

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