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The Daily Carrot A Deerfield Farmers Market Update The Daily Carrot Volume XIV, Issue III September, 2008 5 Tips for Eating Healthy ~ Use Fats Sparingly and Apples, Apples and Apple Pie use unsaturated fats (i.e. olive oil) whenever possible The quest for The Per- together is where the real chal- ~ Eat MoreFruits&Vege- fect Apple Pie begins at lenge comes in. Comparing the Deerfield Farmers numerous pie crust recipes, tables—and the deeper the Market on Saturday, you’ll find they all disagree on color, the more antioxidants September 20. what the right combination is. and vitamins they contain So do you wing it and hope for Do you dream of making the the best or do you experiment perfect apple pie - the sort making pie crust after pie crust ~ Keep Portion Sizes Rea- that makes everyone swoon and beg for the recipe? On until you have just the right com- sonable which will help man- September 20, you will have bination? recipes agree on, the fat age calorie intake the chance to turn your must be chilled. dream into reality when the Pie crust, unlike most baking, Deerfield Farmers Market does not appear to be a matter The next dilemma is what ~ Moderation is the Key— th holds its 4 annual Apple of strict formulas. The fat-to-flour type of flour to use. Should eat a variety of foods in Pie Contest and our panel of ratio in recipes ranges from 2 you use a general all pur- judges will decide which pie smaller amounts parts fat to 3 parts flour and pose flour? Some call for a will be awarded the title of some call for a ratio of nearly 1- combination of all purpose The Perfect Apple Pie. ~ Read Eating Well Maga- to-1 by weight. flour and pastry flour sug- Of course, to start your per- gesting that the addition of zine fect pie, you need the per- Then there is the question of pastry flour gives you a fect crust and we hope what type of fat to use. Some lighter and flakier crust. these tips help. Fat, flour, swear by equal parts of lard and To our Jewish Friends: water, and salt. This is all butter stating that the lard gives So, we have our fat and we you need for a perfect pie a flakiness to the crust that but- have our flour and we have ter alone cannot. Others swear decided on how much fat to Have a sweet & healthy crust. But, how much of each or how to put them by butter only. One thing all the flour we need. The next New Year! . and remember to shop the Deerfield Farmers Market Test Your Market Knowledge for many of your favorite (answers on the back—no peeking!) holiday foods! 1. Which of the follow- 2. True or False: pounds are found in ap- ing are whole grains? Apples are rich in antioxidants ples? and pectin which help to A. Quercetin A. Oatmeal B. Epicatechin Each week remember to visit lower cholesterol and provide B. Bran Cereal Vitamin C. C. Epigallocatechin the various community group C. Brown Rice D. Kaempferol fundraisers and information D. 100% Wheat Bread 3. Which of the following E. Vitamin C antioxidant flavonoid com- booths. E. Corn F. All of the above Volume XIV, Issue III The Daily Carrot Page 2 which apples will hold up to baking. - continued And don’t forget to ask for samples. Apples, Apples & Apple Pie Then go home and practice making a pie and you could claim the title of The Perfect Apple Pie at our 4th an- shrouded bit of flour, the result is a thin step is to combine the fat with the flour to nual Apple Pie Contest. create a mixture that resembles small layer of golden pastry surrounded by peas. Do you use your hands to mix, or air - in other words, a flake. a pastry blender, two knives or a fork? You’ve taken the time to create a deli- Some suggest a food processor. cate balance of textures that look like Okay, here is where the science comes wet, clumpy white sand, streaked here in. We have flour particles that are sur- and there with little swaths of yellow rounded with blobs of fat. A little ice wa- and white. You now toss it in a Ziploc ter is added to hold the mass together. bag and stick it in the fridge where the Give a shout out! As the crust is cooked and the water flour will continue to absorb the water expands, the flour is kept from absorbing for a while. After it rests for an hour or Congratulations to the winner of our it by its protective layers of fat (with so, it'll be cohesive enough to roll out which the water cannot mix). As the and fill with your apples. September raffle: 6 year old, Malori blobs of fat melt away (browning the flour Kilbren of Deerfield and her family Enjoy shopping the market for the per- in the process), steam rushes in to fill the won a basket-full of fresh fruit, vegeta- fect apples to fill your crust with. Will empty space left behind. The result is bles, salsas, breads & flowers from all you use Northern Spy or Granny Smith lots of little air pockets in the finished or a combination of apples? Ask our the vendors and a market tote bag! product. And when two pockets of steam vendors for their suggestions and press against opposite sides of a fat- Test Your Market Knowledge ~ Answers 1. A, C and E. Although wheat 2. True. Antioxidants found in apples they are all, including vitamin C, antioxi- bread and bran cereal are healthy play a key role in preventing LDL cho- dant flavonoid compounds found in apples choices, they are refined foods and lesterol (the bad cholesterol) from which contribute to their health benefits. therefore, not in their “whole” form. oxidizing and causing plaque build-up in Whole grains and plant-based foods arteries. Apples also contain vitamin C Resource: Eating Well Magazine, Octo- are important because they are low in and pectin, a form of soluble fiber ber 2008 fat and cholesterol, and may reduce known to help lower cholesterol. the risk of heart disease and some can- 3. F. They may not have appetizing cers. (or even pronounce-able) names, but The Daily Carrot is published The Deerfield Farmers Market The Daily Carrot monthly. Pick up your free copy to find Committee a Deerfield Farmers Market Update great ideas, delicious recipes and fun facts about the wonderful products at Joan Reed & Joanne Kunz, Village of Deerfield the Deerfield Farmers Market. Co-Managers 850 Waukegan Road Copies of the newsletter are available Deerfield, IL 60015 at The North End by the market board. Pat & Tom Jester Andi & Alan Berkowitz Phone: 847.945.5000 Fax: 847.945.0214 Also, pick up a free copy of the market Brian Reed Email: [email protected] calendar and be sure to check the marker board each week so you don’t Jennifer Davis, Administrative Asst. Website: miss a thing! www.deerfield-il.org.
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